Behaviors

Do not go straight to your phone after class. Instead, use the immediate post-exposure window to spend a few seconds or minutes thinking about the material and testing yourself on it.

Increase emotional salience of material when possible because emotionally laden experiences are remembered more durably. If the source is dull or monotone, consciously ramp up your internal attention to create more intensity in how the material is perceived.

Interleave challenging new information with little anecdotes or bits of lower-challenge, seemingly unrelated information to enhance learning.

Suggested as a decompression activity after intense social or cognitive engagement.

For introverts especially, recommended to politely decline extra social interaction after draining events and preserve alone time to recover.

Recommended as part of emotional intelligence; identify what just happened or what is about to happen that explains the feeling.

Core recommendation of the discussion; create conditions where feelings can be acknowledged without judgment.

Used as part of a self-regulation routine during travel stress and delays.

Recommended to intentionally match emotional state to task demands rather than assuming one state is always best. Examples: use high-energy music for brainstorming, lower energy for consensus-building and careful selection, and a low-energy focused state with classical music for detail work like writing or proofreading.

When conflict is escalating, shift the body state first using methods such as deep breathing, standing up and moving, sitting quietly for about 10 minutes to let nervous systems regulate, or using music when words are not helping.

Recognize that very little can be heard or processed when in a state of hyperarousal, self-protection, and high stress; prioritize regulation first.

Choose the physical orientation that best supports regulation and listening: in some situations do not look at each other, in others turn toward each other face to face, and in others talk side by side during parallel activity.

Included among the lifestyle factors associated with better long-term memory outcomes.

Included among the lifestyle factors associated with better memory over time.

Get vision tested and treat cataracts in older age as part of preserving brain health.

Use focus mode to prevent alerts from interrupting conversation and attention.

Selectively document rather than over-document. Take photos mindfully by focusing on distinctive, meaningful details that can later serve as retrieval cues, then look at the photos later to actively recollect the broader event rather than just scrolling or posting. Mindless shotgun photo-taking is said to impoverish memory.

Protect hearing as part of preventive brain health: avoid listening to headphones too loudly, get hearing screened, and use hearing aids if needed.

Recommended because gum disease increases risk for Alzheimer's and poorer cognitive brain health.

Avoid getting hit in the head; traumatic brain injury is described as a major risk factor for cognitive decline/Alzheimer's.

Described as powerful for memory updating and reframing traumatic experiences through shared narratives and social interaction.

Start very low and go slowly with semaglutide or tirzepatide rather than using conventional doses; intended to reduce excessive weight loss, muscle loss, and nausea.

During GLP-1 use, aim for losing less than or equal to 2 pounds per week to reduce muscle loss.

Repeatedly emphasized as foundational before considering more aggressive interventions like testosterone; includes eating mostly non-processed foods.

Compounded combination intended to address muscle loss associated with tirzepatide by stimulating growth hormone release with sermorelin.

Protocol given for pentadeca-arginate: 500 micrograms injected daily on weekdays with weekends off.

He stated he does not like testosterone pellets or pellet therapy because they expose people to hormone concentrations not seen in nature.

Timing recommendation for ipamorelin: pre-sleep/bedtime.

For bedtime use of ipamorelin and similar peptides, avoid carbohydrates in the prior 45 minutes; Huberman also mentions prior 2 hours, but guest confirms 45 minutes technically.

Recommended specifically for people trying to put on size or get stronger because it increases appetite.