Behaviors

For women who are not pregnant, if menstrual cycles remain regular and fairly consistent, intermittent fasting/time-restricted feeding is probably not disrupting fertility; irregularity or cessation would be a warning sign. If pregnant, do not start time-restricted feeding/intermittent fasting without discussing it with your OB-GYN or doctors.

For overweight men, losing body fat is described as the primary goal for maximizing testosterone, sperm health, and spermatogenesis.

He leans toward recommending that after ejaculation inside the woman, she lie on her back for about 15 minutes with the pelvis tilted back about 20 degrees; elevating the ankles is mentioned as one way to achieve this positioning and potentially increase fertilization probability.

Avoid alcohol altogether when trying to conceive and during pregnancy.

Recommended for anyone sexually active and especially those seeking to conceive, because STIs such as chlamydia can increase miscarriage risk and harm reproductive health.

Avoid viral illness when trying to conceive or during pregnancy, as it can affect sperm parameters and pregnancy outcomes. If a woman has had a serious viral infection in the previous 30 days, discuss it with an OBGYN.

Specific administration guidance because zinc on an empty stomach can cause nausea.

Brief middle-of-the-night awakenings are normal, including waking to use the bathroom. Don't worry about them; avoid bright light or phone use, and focus on returning to sleep within a reasonable amount of time.

For parents, avoid keeping kids up late to shift their wake time later. Instead, let children get their early-night sleep, go to bed soon after they do, and wake up with them.

Lower nighttime temperature to support sleep architecture.

Topically sponge-apply peppermint, eucalyptus, or menthol-containing oils to the forehead and temples to reduce headache symptoms, especially tension headache and possibly migraine.

Do not enter extreme pepper-eating contests or suddenly ingest extremely spicy peppers like the Carolina Reaper, especially if unaccustomed to spicy foods, due to risk of thunderclap headache and even brain damage.

At altitude, if headache or shortness of breath develops, consciously take larger breaths of air despite fatigue. This may help the body adapt more quickly.

Use deliberate hyperventilation combined with some breath holds upon arriving at altitude to deliver more oxygen to cells and reduce headache and disorientation.

Spend about a minute each day paying attention to how quickly you are breathing per minute at rest to assess whether you are over-breathing.

Chronically holding your breath is not good, especially when assessing and improving normal breathing patterns.

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.

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

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 method for cortisol assessment.

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

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.

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.