Behaviors

If you want to increase heart rate for physical work output, make inhales longer and more vigorous relative to exhales.

To help eliminate hiccups, take a deep inhale through the nose, then take a second inhale and a third small inhale before holding the breath for about 15–20 seconds. Slowly exhale through the nose or mouth, and repeat once if needed.

For fast directed voluntary movements such as swinging a bat or striking in martial arts, perform the movement during the exhale rather than the inhale to enhance power output.

As a simple test of efficient nasal breathing and oral structure, close the mouth, place the tongue on the roof of the mouth behind the teeth, and breathe only through the nose.

He repeatedly recommends not over-breathing during the day at rest because it lowers carbon dioxide too much, increases anxiety and hyperexcitability, and impairs oxygen delivery and cognition.

Ask mother, grandmother, and even great-grandmother about puberty timing, pregnancy, perimenopause/menopause timing, and family history of conditions such as endometriosis, fibroids, and PCOS.

In teenage years, prioritize looking at cortisol rather than estrogen/progesterone because the reproductive axis is often still immature and variable.

Described as her favorite contraceptive option, with IUD as a strong alternative.

In your 20s, establish baseline measurements for estrogen, progesterone, testosterone, DHEA, the broader androgen pathway, and estrogen metabolites.

Use stool testing to assess the microbiome, including markers such as beta-glucuronidase relevant to estrogen recirculation and possible estrogen dominance.

If only one hormone test can be done in women in their 20s with a typical 28-day cycle, test around day 21 to 22, about a week before the period; if cycles have shortened to around 26 days, test sooner, around day 19 to 20.

Preferred over blood when possible because it provides metabolomics in addition to hormone levels.

Preferred method for cortisol assessment.

For people who do not like vegetables, use smoothies as a practical way to increase intake. If daily smoothies are unrealistic, aim for three times per week. One example given was a daily high-variety smoothie with many fruits and vegetables, prepared in batches and frozen into daily portions.

Use red blood cell or whole blood magnesium rather than standard serum magnesium.

Defines healthy bowel function as having a bowel movement every morning with a feeling of complete evacuation.

Listed as a major target for improving vitality and longevity.

Avoid not moving enough; choose exercise according to individual phenotype rather than a one-size-fits-all approach.

For population-level guidance, about one-third of exercise should be cardio and about two-thirds resistance training.

Use the minimal effective dose for the population, while recognizing that many people may need more.

Especially avoid lots of cardio without much resistance training because it may elevate cortisol; runners, especially marathon runners, were cited as tending to have higher cortisol levels.

Get baseline blood work as soon as possible, even if you have to save up for it, so you have a reference point over time.

Recommended as an important biomarker to know early in life, including both fasting insulin and postprandial insulin.

Mentioned as something people should hopefully avoid.

Mentioned as something people should hopefully avoid; if they occur, resolve them quickly.

Use keto as an N-of-1 experiment for four weeks and compare before-and-after measures, including biomarkers, stool/microbiome, and at minimum fasting insulin and glucose.

Assess stool or microbiome before and after a keto trial. Testing options mentioned include a Genova one-day stool test by default, a three-day stool test if concerned about parasites, frequent travel, or gut symptoms, and the Thorne/Wongevity Gut Bio test as an easier wipe-based alternative.

Recommended for women by age 45, and also for men at 45; do it sooner if there is premature heart disease in the family or other early risk.

Know your adverse childhood experiences score as a baseline for trauma burden and future disease risk, ideally starting as a teenager, and actively work with what it reflects.

Use a specific training plan rather than training without a plan; having a plan improves adherence and progressive overload and generally yields better results.