Behaviors

Do not rush into pharmaceuticals to accelerate muscle or strength gains; take your time and enjoy training.

Use pen and paper to repeatedly write down and review the same material every day until it is deeply memorized; revisit the same page over and over rather than assuming one pass is enough.

First learn the bulk of the material, then go back and learn the smaller details within it.

When studying medications or technical terms, first learn how to pronounce the name correctly, then learn what it does, then learn the dose.

If you wake at night thinking about something you're learning, get up and look in the book to verify it.

Spend four hours or more per day reviewing material to retain it.

Deliberately do hard tasks you do not want to do in order to build willpower/anterior mid-cingulate cortex; examples given include unwanted exercise, resisting desired foods, disliked cold exposure, and confronting specific fears.

Willpower gains require daily renewal; if you stop doing hard things you don't want to do, the adaptation regresses.

As part of a turnaround protocol for weight loss and fitness, stop using alcohol and weed.

Do not eat until 2 p.m.; described as part of a protocol that helped a friend lose weight.

In the morning, get on an exercise bike and pedal extremely hard until near maximal effort.

If you get injured while trying to lose weight, address the injury and continue rather than abandoning the process.

Block yourself off from distractions and external noise in order to think, create, and hear what your mind and body are telling you; includes turning your phone off for big portions of the day.

Seek clinician evaluation for acute injuries rather than masking pain and continuing activity; especially important for suspected fractures or significant injuries.

Because of individual variability, try different NSAIDs such as ibuprofen versus naproxen to determine which works best for your situation.

Do not take ibuprofen or naproxen on an empty stomach; if also drinking a lot of coffee/caffeine, make sure you have food in your stomach to reduce GI irritation.

Hydrate when taking NSAIDs such as ibuprofen or naproxen.

Particularly important for vulnerable people because NSAIDs can have side effects and adverse consequences.

Acetaminophen dosing guidance depends on good liver function and not abusing alcohol.

Discuss with clinician if NSAIDs are effective but cause GI issues; other medications can reduce those GI side effects.

Discussed as a pain-reducing response supported by studies, though not framed as carte blanche to swear constantly.

For minor acute pain or injury, sensory input such as rubbing the area, shaking the injured extremity, or running it under water can activate touch fibers and reduce nociceptive signaling via spinal modulation; for running water, the effect is attributed to the sensory input rather than whether the water is hot or cold.

Do not leave an ice pack on an extremity for too long due to frostbite risk; for local cold application, it is reasonable to cool the painful area to the point of numbness and then remove the cold pack to allow blood flow to return.

Use distraction to reduce pain by engaging specific brain networks; examples given include reading a book, going for a walk, and spending time with friends and family, particularly in the community.

Use a nonjudgmental, accepting awareness of pain; notice pain without judging it as good or bad. Described as effective for anxiety, depression, pain, and more; takes some time to learn and has no side effects.

Determine whether pain signals something harmful that needs medical attention now or soon, and whether continued activity worsens tissue injury.

If stress is contributing to pain, identify and address those stressors.

Guest's personal strategy when stress manifests as pain: go work out, go for a walk in the forest, and take some time away from the computer.

Mixed evidence; some studies show benefit for low back pain and some do not. Lower-velocity approaches were viewed more favorably than fast high-velocity neck manipulation.

For therapies like acupuncture, chiropractic, or massage, ask whether the benefit lasts long enough to justify the effort, rather than only feeling good briefly.