Behaviors

Take vitamin/mineral supplements with food, ideally early in the day. Especially important because B vitamins, zinc, and coenzyme Q10 can cause stomach upset or should be taken with food.

Avoid very high supplemental doses due to buildup risk for fat-soluble vitamins and because it can reduce attention to nutrition.

Reserve melatonin for occasional use such as jet lag rather than regular nightly use.

Every two weeks or month, take one night off all sleep supplements or leave one out to test dependency/placebo effects; ideally do this on a Friday night or before a low-stakes next day.

Ease into protocols rather than taking more for faster results; start with the minimum amount and find the minimal effective dose for you.

Women may need to titrate dosage, increase dosage, or stop certain supplements at different phases of the menstrual cycle because effects can differ or even reverse.

When trying to focus, avoid being overly hungry, but also avoid large meals, excessive calories, high food volume, or blood glucose so high that it makes you sleepy.

Separate stimulant-based and neuromodulator-based approaches and test individual ingredients before stacking them.

Host is not a fan of melatonin use in kids because melatonin is already chronically elevated and supplementation may be harmful.

Avoid hormone support or augmentation supplements in young people until at least after puberty and probably into the late teens and early 20s unless closely supervised by a physician.

Use Yoga Nidra as a pre-sleep practice to clear the mind and create peace before bed.

Do not watch disturbing or violent material before bed.

Allow waking to be gradual rather than immediately engaging intensely.

After morning sunlight, go for a walk—his example is a beach walk for another 60 to 90 minutes.

During walks, avoid looking at the phone and listen instead to lectures, podcasts, or audiobooks.

Classic mindfulness practice involving scrupulous attention to seeing, hearing, feeling, tasting, and touching, breaking experience into microscopic sensory moments; for example, attend to micro-sensations of pressure, temperature, and movement in the hands.

When experiencing pain, direct full attention to it and drop resistance; much of the suffering is described as coming from resisting and worrying about the pain.

Apply mindfulness to anger, depression, fear, and other emotions by feeling their punctate, changeable qualities rather than reinforcing them conceptually; includes feeling anxiety as pure physiology rather than as meaning about oneself.

Beginners can start with a deliberate sitting practice, often with eyes closed, such as setting aside 10 minutes in the morning; formal practice can later be complemented by eyes-open practice and daily-life integration.

Erase the boundary between formal meditation and the rest of life so meditative awareness can continue during ordinary waking activities such as walking, hiking, playing guitar, skiing, and other daily actions.

Become lucid within dreams; described as a trainable practice.

Use MDMA sessions to approach scary material directly, and continue putting attention on insights in the weeks and months afterward as answers may continue to emerge.

Have a guide or some pseudo-structure during MDMA sessions so attention can be directed toward deeper work rather than random stimuli.

Broadening the gaze is described as broadening the time domain of thinking and helping generate solutions in real time under stress.

If menstrual cycle length becomes much shorter or longer in an erratic month-to-month pattern, even if it still falls within 21–35 days, discuss it with an OBGYN.

For men trying to conceive, avoid placing laptops or other hot devices directly on the lap because heat can raise scrotal temperature and impair sperm quality; use a table or standing desk instead.

For men trying to conceive, reduce time spent seated because sitting increases scrotal temperature regardless of seated posture.

Many commercially available lubricants can be detrimental to sperm health and motility even if they do not contain spermicide; if trying to conceive, discuss sperm-friendly options with an OBGYN.

For men wishing to conceive or maximize testosterone, keep the phone as far from the groin as possible; avoid carrying it in the front pocket and preferably the back pocket as well because smartphone heat and radiofrequency exposure may reduce sperm count, motility, quality, and maybe testosterone.

Exercise for 30 minutes daily, ideally 45–60 minutes, six days per week or even seven, combining resistance training and cardiovascular exercise to support mitochondrial health and fertility.