Behaviors

Write a note or letter, such as on a 3x5 card or 8.5x11 sheet, to the next person trying to improve at the same thing. Explain growth mindset versus fixed mindset and the stress-enhances-performance mindset, how to adopt it, and how it can amplify performance. Optionally give the letter to someone else.

If kratom is being used to transition off stronger opioids, commit to tapering the kratom dose over time and eventually discontinuing it.

If you have not already tried kratom, do not start. Host frames avoidance as the safest approach because kratom is an opioid with real addiction risk, especially for people who respond strongly to opioids.

If addicted to opioids, talk to a physician about how to get off them rather than self-managing. Mentioned in the context that some people have used kratom to wean off stronger opioids, but physician guidance is recommended.

For people already taking kratom, carefully monitor dosage because addiction risk rises with higher doses and products vary in alkaloid concentration. Host notes people often cite roughly 1-5 or 1-6 grams/day as a lower range, but emphasizes that brands differ and responses vary dramatically.

Do not combine kratom with alcohol or other opioids because the combination can suppress respiration; the quote notes kratom alone is not known to suppress respiration at low to moderate doses, but these combinations increase danger.

Stretch after warming up; Tony notes he historically was not good at stretching post-warmup and implies this is a useful practice he lacked.

Perform a consistent warmup run of basic movements to assess stiffness and determine what needs adjustment for the rest of the session.

Eliminate alcohol while preparing for a demanding physical goal; Tony says he stopped drinking altogether while preparing to return to 540s after injury.

Huberman cites pressure as one of the recovery tools Tony was using after injury; no protocol specifics were given in this episode.

During serious injury recovery, follow the guidance of medical professionals rather than pushing through prematurely; in Tony Hawk's case, this included obeying a specialist's instruction not to move for two months after surgery for a non-union femur fracture.

Use a doctor of physical therapy to support recovery and restore movement patterns after injury, including manual preparation of the body for specific sport positions that are difficult after injury.

Tony says he avoided falling deeply into the drinking-and-drug culture of skateboarding because he saw it hurt performance.

If another sport is likely to injure you and compromise your main pursuit, avoid or limit the risky elements; in snowboarding, Tony's lesson was to skip jumps and tricks and instead stay on the ground, cruise, ride powder, and freeride with friends.

Create a motivating playlist tailored to the task to increase arousal and readiness before a demanding performance.

Set a defined attempt window based on fatigue; Tony used about 90 minutes as the maximum before becoming too tired.

Before surgery, ask what drugs will be used to induce anesthesia, maintain anesthesia, and bring you out of anesthesia.

If taking legally prescribed ketamine at home, do not do it alone; ideally have someone present to monitor you and, if possible, be in session with your physician over Zoom via telehealth.

Combining ketamine with other drugs, especially alcohol or barbiturates, can be dangerous or deadly.

As with any sedative, be extremely cautious and avoid driving, walking in traffic, or in some cases even walking anywhere while under the influence of ketamine.

Get assessed by a physician who specializes in pelvic floor health to determine whether the pelvic floor is tight, weak, or discoordinated; suggested specialists include urologists, gynecologists, or PM&R doctors with pelvic floor focus.

For a tight pelvic floor in women, massage of the area can help relax the muscles.

Use happy baby pose regularly to stretch and elongate the pelvic floor muscles as a down-training exercise.

Use deep diaphragmatic breathing rather than shallow breathing during exercise to support proper pelvic floor function.

During exercise, exhale on the effort because inhalation relaxes the pelvic floor and exhalation contracts it to stabilize increased intra-abdominal pressure.

For men with erectile concerns, assess whether erections occur at night to help distinguish organ function from daytime psychogenic factors.

For younger men with pelvic floor-related erectile issues, walk more to offset prolonged sitting.

Avoid always masturbating with the same stimulation pattern, pressure, or device; vary what you're doing to reduce habituation that may impair arousal or orgasm with a partner.

For premenopausal women with hypoactive sexual desire disorder, consider FDA-approved centrally acting medications that target brain pathways involved in desire.

Recognize that some painful intercourse can result from inadequate time for arousal and insufficient physiologic preparation; more time and/or lubrication may be needed, especially with age or hormonal changes.