Behaviors

If you have metal fillings that may contain mercury, avoid chewing mastic gum because it may disrupt fillings and liberate mercury.

If you have metal fillings that may contain mercury, avoid chewing hard candies because they may disrupt fillings and release mercury.

Therapist-driven executive-function training done over many hours and many weeks to improve real-world executive function by teaching people how to stay focused, avoid distraction, keep goals in mind, break tasks into sub-goals, monitor progress, and reduce anxiety and procrastination; can include individual projects such as planning a meal or planning a family vacation.

Read a book chapter start to finish without looking at your phone, and deliberately redirect focus when it wanders; discussed as a simple practice to keep working memory and cognitive function online and possibly strengthen it.

General executive-function training recommendation: choose activities with a clear goal that must be broken into sub-goals while simultaneously filtering distractions.

For energetic or attentionally struggling kids, do heavy work or run outside before starting homework to help regulate energy and transition into focused work.

Teach kids to use a mantra as a concrete self-regulation tool.

Be cautious with games that pair mindlessness and zero effort with dopamine, especially in young children building reward circuitry.

Seek more help when a teen's overall functioning drops across school, friendships, family participation, or activities; when their world becomes very small because of depression, substance use, or other issues; or when the home is full of conflict and walking on eggshells.

If a teen is in serious trouble, such as self-harm, do not let their refusal decide the matter; drive them to therapy consistently, sit in the waiting room, repeat the process weekly if needed, and say 'My number one job is to keep you safe, not to keep you happy with me.'

Get movement early in the day, especially when traveling or trying to become an early riser, to help shift circadian rhythm; presented as part of a 'quadfecta' with morning sunlight, social engagement, and caffeine or breakfast.

Use social interaction early in the day to help shift circadian rhythm and increase morning alertness; presented as part of the morning 'quadfecta.'

Wait until about halfway through the day before looking at sleep score, then compare it to how you actually feel to reduce belief effects.

If feeling dizzy, stop and sit down if possible; close your eyes and ask whether you feel like you're falling straight down versus spinning and falling to distinguish lightheadedness from vertigo.

Suggested as something to explore after TBI if accessible.

If consuming turmeric, verify sourcing carefully because of reported lead contamination in some products.

For hormone and related blood testing, go in fasted and ideally early in the morning because cortisol is higher then and food affects results.

For women, try to test at a consistent point in the menstrual cycle from test to test, such as always mid-follicular or always mid-luteal.

If workouts leave you very sleepy later that day and the next day, reduce intensity and/or duration slightly; train hard but stop at about 80-90% of maximum, leave 10-20% in the tank, and avoid taking every set to failure.

Most important fitness principle stated: do not get injured, because injury prevents training.

Primary recommendation for optimizing gut-brain axis function.

Do not overuse antibiotics, though if a doctor prescribes them, take them.

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.