Behaviors

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.

Do not douche because it can disrupt the vaginal microbiome and pH and increase risk for UTIs or bacterial vaginosis.

For vaginal health, wash the hair-bearing areas that create sweat, and otherwise let soapy water run down; do not aggressively clean inside because the vagina is self-cleaning.

If having difficulty communicating about sex with a partner, get help from a sex therapist; can also be done virtually.

Drink about 2–3 liters of fluid per day, ideally water, to help flush bacteria and reduce UTI risk.

To help prevent recurrent UTIs, make sure the bladder is fully emptied rather than leaving urine sitting in the bladder. Strategies include sitting and relaxing on the toilet, leaning forward, double voiding by standing up and sitting back down to urinate again, and for some men trying to sit to urinate if standing does not fully empty the bladder.