Behaviors

Include 2 to 4 cardiovascular training sessions per week that are separate from zone 2 cardio.

Use this high-intensity cardiovascular protocol only occasionally, about once every 2 to 4 weeks as a replacement for other HIIT. Warm up for 3 to 5 minutes with jogging, jumping jacks, or skipping rope, then do three rounds: 2 minutes to cover the maximum distance possible, rest 2 minutes, repeat the same distance as fast as possible, rest 2 minutes, then go all out again for the same duration and aim to match or exceed the first round; finish by walking slowly until breathing recovers.

Include a day of thermal stress training in the weekly routine, using deliberate cold exposure and deliberate heat exposure.

ADHD medication selection, dosing, timing, tapering, and possible drug holidays should be done with the careful consult of a very qualified or board-certified psychiatrist.

Before treatment, obtain a careful diagnostic evaluation by a well-qualified psychiatrist because treatment recommendations depend on true ADHD diagnosis.

People who have been on ADHD meds at any point prior to age 25 should talk to their psychiatrist about tapering off to assess whether they still need them; do not stop abruptly, because abrupt cessation can cause withdrawal-like effects including lethargy, depressed mood, feeling unwell, and focus problems.

Avoid benzodiazepines and similar substances unless prescribed by your physician, especially in the context of ADHD stimulant use.

Because late-day stimulant effects can impair sleep and elevate cortisol late in the day, timing should generally favor earlier dosing when possible and as worked out with a psychiatrist; choose drug type and timing with sleep preservation in mind, and for some people short-acting options may be preferable.

Discuss with a psychiatrist whether planned breaks are appropriate; original clinical literature suggested many childhood ADHD sympathomimetics were designed to be taken during the school week with weekends off and with summer breaks, rather than self-directing breaks.

When sick, reduce stress on the system rather than adding stressors such as cold exposure or overly intense heat exposure.

Avoid street or gray-market MDMA and confine any MDMA use to legal clinical settings so the compound is pure and not contaminated; he specifically warns that recreational drugs, including MDMA, are often contaminated with fentanyl, which can be lethal.

Avoid caffeine on the day of MDMA use, and ideally the day before and day after as well, because caffeine may increase MDMA neurotoxicity.

Avoid taking MDMA together with other stimulants, including cocaine, due to increased toxicity risk from compound interactions.

Keep the environment temperature-controlled during MDMA use and avoid hot, high-movement settings such as rave or dance environments, outdoor heat, or situations where body temperature rises, because elevated temperature can contribute to neurotoxicity.

For trauma or PTSD, use quality talk therapy that includes a strong patient-therapist rapport, a supportive and safe space to explore trauma and current life, and insight into why you feel the way you do within a broader context that brings some relief.

Every baby should receive an eye exam in the first few days after birth focused on checking for a normal red reflex to screen for serious eye disease.

Trigger an eye exam in babies or toddlers if parents notice lack of eye contact, failure to look toward sounds, nystagmus, or other concerning visual behaviors.

Children should undergo amblyopia screening around elementary school age, often through school screening programs, to detect strabismus or unequal refractive errors.

Even if amblyopia or misalignment is detected later in childhood or early teen years, it is still worth trying to retrain the weaker eye and realign the muscles.

For blepharitis or buildup around eyelashes, do eye scrubs to lightly clean the eyelashes; with eyes gently closed, lightly scrub the lashes, often using diluted baby shampoo, without scrunching the eyes tightly or scrubbing abrasively.

If you feel dirt or an eyelash in the eye, hold the lid open and rinse with artificial tears, wetting drops, or saline drops.

Use the corrective lenses that provide the sharpest vision rather than intentionally undercorrecting to 'exercise' the eyes.

For certain external eye muscle alignment issues, especially in children or young adults, clinicians may intentionally undercorrect or avoid full prism correction to force exercise of eye alignment.

Use pencil pushups for convergence insufficiency or as a visual exercise; focus on a pencil from arm's length and slowly bring it toward the nose, then back out, for about 10 to 25 repetitions once or twice a day a few times a week; not harmful.

Be very attentive to recommended contact lens cleaning and use protocols to reduce risk of bacterial or fungal corneal infection, and do not sleep in contact lenses overnight because closed eyelids reduce oxygen to the eye surface and increase infection risk.

If you already have dry eye, LASIK may not be a good idea because it can worsen dryness by affecting corneal nerves.

Wait to do LASIK until the eyeglass prescription has been stable for two to five years, typically into the 20s rather than childhood or early teens.

Preservative-free artificial tears can be used as often as needed, even every hour, without harming the eye.

Be aware that reading, computer work, and TV reduce blinking; increasing blinking may help redistribute tears and oils more effectively.

Reduce allergy-related inflammation because seasonal allergies and dust can worsen dry eye symptoms.