Behaviors

After resistance training, maybe follow up with some easy cardiovascular training.

Before exploring testosterone replacement or augmentation, first get foundational behaviors right: sleep, exercise, nutrition, stress control, and training.

When trying to optimize testosterone naturally, do not train too hard or too long.

If someone chooses testosterone therapy or augmentation, use the minimal effective dose.

Start later rather than sooner.

Encourage children to engage with music, including playing an instrument, as part of learning, development, and regulating their inner landscape.

Do not give a child their own smartphone before high school, and avoid giving young children their own iPad or similar internet-connected device for unrestricted use in their room or around the house. Occasional supervised access is distinguished from owning a personal device. The rationale is to avoid giving children the entire internet in their pocket and allowing the world to reach them anytime.

Schools should be phone-free during the school day so children can learn instead of using TikTok or texting in class.

Increase children's independence, unstructured free play, and real-world responsibility as part of restoring a healthier childhood and replacing phone-based childhood with adventurous, self-directed development.

Never send a child to a summer camp that allows phones; choose camps that ban phones to maximize detox and restoration of healthy social behavior.

Encourage kids to play team sports; described as very protective for mental health and community rootedness, with some evidence they may be better than individual sports.

Prefer sports that are more intramural and informal, where kids enforce the rules themselves, rather than highly supervised, high-pressure leagues.

Playing an instrument with others, such as in a band, duet, quartet, orchestra, marching band, or choir, is discussed as beneficial for neuroplasticity and synchrony.

Shut off nearly all notifications; exception given for Uber because its interruption can be useful.

Keep phones away during meals; meals should be for being with each other, looking at each other, tasting the food, and experiencing the food attentively.

Create a weekly free-play block on Fridays with no piano lessons or other scheduled activities; kids gather, start at someone's house, go out, and do what they want.

Allow children independent bike riding, starting with short loops and expanding as confidence grows.

If you feel hungry, first drink some water and then see if you're still hungry, since people can confuse thirst with hunger.

Use exercise to increase carbohydrate tolerance; per hour of exercise, depending on intensity, roughly 40–70 grams of carbohydrates can be safely disposed of over a two-hour period.

In one effective protocol discussed, participants walked 30 minutes five days per week.

Avoid inactivity defined here as fewer than 5,000 steps per day; sedentary behavior is framed as a disease state.

For unskilled lifters, favor more supported machine-based movements to reduce injury risk while fully contracting target muscles; avoid starting with unsupported or less stable options such as front-loaded goblet squats or cable exercises if instability is a concern.

Avoid box jumps for untrained individuals because of higher injury risk from plyometric loading.

Improve strength and hypertrophy to also improve VO2 max and cardiometabolic markers.

Avoid higher-dose or frequent ibuprofen/NSAID use because it may impair muscle hypertrophy or strength and can harm the gastric lining.

Wash skin in ways that support rather than diminish the skin microbiome; avoid disruptive substances. For acne and general skin care, cleanse regularly but not excessively, typically 2 to 3 times per day, using a gentle, unscented, unfragranced cleanser; use lukewarm rather than hot water. Before applying acne treatments, clean skin first with mild zero-fragrance soap and lukewarm water.

Look up the UV index rather than relying on subjective feel to decide when to be extra cautious with sun protection.

Especially avoid chemical sunscreens in children younger than 6 months. For adults, prefer mineral sunscreens or physical barriers if concerned about endocrine-disrupting chemicals such as oxybenzone or avobenzone. If only chemical sunscreen is available on a high-UV day, use it only if necessary and sparingly, perhaps on sensitive areas like the face, ears, or neck rather than every day.

If a pimple-like lesion, spot, or seeping area persists for a month or more, get it checked by a dermatologist without waiting longer.

Too much copper can induce inflammation; do not supplement excessively beyond normal dietary or multivitamin amounts.