Behaviors

Do not overuse antiseptics such as antiseptic mouthwashes, alcohol-based mouthwashes, and hand-sanitizing rinses because they may negatively affect microbiome diversity.

A little dirt exposure is framed as beneficial for microbiome diversity; example given was kids eating after playing outside without washing hands first.

Brush teeth before sleep and ideally floss as well; this is emphasized because saliva production is lower at night and teeth remineralize during sleep.

Also brush in the morning.

Read material, step away from it, then try to remember or recreate specific elements from memory as if teaching a class without looking at notes; afterward return to the material to check gaps. Walking or simply taking time away can be part of the break before recall.

During active recall, separate items into a pile you struggled with and a pile you got right, then keep revisiting the struggled pile.

Guest explicitly says he did not do all-nighters and implies they are unnecessary if using efficient study methods.

Use mentally taxing study methods like active recall in the morning when energy is highest.

Spend practice time in an uncomfortable state beyond current ability rather than repeating what is already easy; for skill learning, push about 20% faster than comfortable.

For youth, unrestricted internet use should likely wait until after puberty; guest suggests around age 16.

For children, avoid games that are online.

For children, avoid free games because the business model incentivizes addictive engagement.

Use a 30-day social media abstinence reset, and do not white-knuckle it; aggressively replace the time with alternatives such as new hobbies, joining groups, structuring the day, exercise, libraries, and in-person social plans.

Walk daily while focusing only on nature observation and not on work; deliberately notice trees, water, ice, or seasonal changes.

Regular Ashtanga-related yoga practice; a very physical, spiritual, traditional yoga practice with a deep meditative and breath-focused component.

Use healthy, ideally non-pharmacologic methods to increase catecholamines such as dopamine in order to support working memory as people age.

Do exercise that engages neuromuscular connections more than straightforward cardiovascular exercise; includes coordinated bodily training, learning new physical skills, and dance. Presented as a way to offset some loss of cognitive functioning in adults.

Adjust eating schedules to better fit shift work, using available tools or strategies designed for that purpose. No specific protocol is provided here.

Use timers to limit social media use.

Gray out the phone screen / remove color to reduce compulsive scrolling.

Use a good long exhale as you walk out to speak publicly to relax yourself and the audience.

Deliberately include gaps between periods of intense focus or stimulation to support information processing, learning, memory consolidation, and idea generation. Examples include sleep, rest, naps, walks without looking at your phone, pausing after reading or watching something, thinking about material with eyes closed or during a walk, and inserting short no-rehearsal gaps during skill practice. Also framed as controlling the cadence of learning by avoiding overly dense, cluttered presentation and allowing spacing between items.

Put information into motifs of song with repeating patterns to improve memory; examples given include the alphabet and digits of pi.

Deliberately become very still while keeping the mind active as a creativity practice; one suggested method is thinking in complete sentences to generate ideas.

Typical physician advice after injury is rest.

Typical physician advice after injury is to do some physical therapy.

If using BPC-157, use the minimal effective dose rather than taking it every day indefinitely; a typical course is about 8 weeks followed by cycling off for 8-10 weeks.

TB-500 is often taken in combination with BPC-157 for tissue rejuvenation and repair.

Do not take sermorelin continuously 7 days per week for long periods because some desensitization can occur; typical use is 3-5 times per week.

If considering a type 1 growth-hormone secretagogue, sermorelin or tesamorelin are suggested as better options than CJC-1295 until safety issues are resolved.