Behaviors

After backward uphill walking, walk forward uphill to shift recruitment toward the glutes.

Use if you want more knee load and less back and hip load than a back squat.

Use if you specifically want more hip and low-back load and less knee load than a goblet squat.

Use knee banding as one way to modify squat mechanics and optimize reward with minimal risk.

Suggested as another alternative lower-body exercise that adds a balance challenge.

Use a six-day training structure plus one full day off per week: two strength days, two mobility days, and two cardiovascular days; avoid doing the same training modality two days in a row.

Used as cardiovascular training in winter.

Used on mobility days, especially if thoracic extension is limited or there is injury history.

Used on mobility days, especially with age or injury history.

Used as a pulling exercise; can rotate from pronated grip into hammer grip with power breathing and explosive intent.

After targeted mobility work, go through the motion of every joint without adding load.

Used because of ankle history; can be combined with banded knees and the cue of trying to spread the floor.

Neck bridges can be done by some, but for most people the risk may outweigh the benefit unless they have a background like wrestling.

Use a long iron bar with a small weight on the end and perform figure-eight patterns to build athletic hand, wrist, and shoulder function.

Use cautious loading of hands, feet, or other distal limbs to help maintain neural pathways and neuromuscular connectivity with age.

Maintain neuromuscular function as part of healthy aging and longevity.

Avoid the sorts of things that would lead to falling and being immobile; framed as a longevity-related behavioral priority.

Know your genetics and make good decisions on the basis of your genetics as part of longevity planning.

Choose to move a lot rather than very little as part of foundational health behavior.

Prefer exercise over NAD infusions as a use of time and money; Peter says spending that same two-hour window exercising would provide significantly greater lifespan benefit.

Suggested as part of a better alternative to NAD infusion: go for a half-hour walk.

Huberman says he does weight vest walks and hikes as part of his routine.

Get some sunlight exposure, but avoid the highest UV index portions of the day, especially the middle of the day.

Never do breathwork, cyclic hyperventilation, or deep breathing before entering very cold water due to blackout and drowning risk. Ideally have a spotter who is not in the water. While in cold water, deep breathing is okay, but do not emphasize exhales to blow off carbon dioxide. Do not intentionally submerge yourself.

Starting school a little later would support learning by improving sleep.

Include physical activity, especially cardiovascular training, before learning, and do the learning immediately afterward to facilitate memory encoding. Examples given include running, jogging, swimming, PE class, and even walks.

Exercise, but do not overtrain, as a foundation for hormone support.

For bad habits or inner conflict, imagine the impulsive part in the left hand and the controlling part in the right hand, see both as well-meaning and exhausted, and wish both well.

When anxious or out of integrity, use posture and breath to reset: sit back, straighten the spine, and take a deep breath.

Use KIST, kind internal self-talk, especially when suffering; register sensations without pushing back and actively work as your own caregiver from the moment you wake up.