Behaviors

Use food strategically to regulate hormones, peptides, brain chemistry, and the microbiome rather than relying only on drugs.

Assess cardiovascular risk beyond standard cholesterol panels by evaluating cholesterol quality, including particle size and particle number.

Recommended as part of assessing insulin resistance; he mentions using mass spectrometry to look at C-peptide and insulin.

Test yourself, change one input, and track your own response rather than relying only on population averages.

Lipids can change quickly, so he gives about a month after changing diet or lifestyle to reassess.

He discourages young men from starting TRT before optimizing diet, exercise, and other foundational behaviors.

Excessive endurance training can diminish testosterone levels.

Do not take growth-hormone-stimulating peptides continuously; cycle them, particularly ones that stimulate growth hormone.

Consider newer blood-based cancer screening tests such as the Galleri test, which are designed to detect cancers earlier than scans may reveal and screen for about 50 of the most common cancers.

Use a month-long abstinence test to assess whether a behavior or substance has control over you.

Daily self-check protocol: start with gratitude, briefly lay out plans for the day, identify your current emotional state, predict likely emotional triggers or character liabilities based on your plans and traits, note what to watch for, and identify what to strive for such as patience, tolerance, or kindness.

Do not believe thoughts that occur between 2 a.m. and 5 a.m.; you can write them down but don't trust them until morning.

Review at night how you did relative to your emotional weather forecast and aspirational self.

Schedule regulation practices regardless of whether you feel you need them that day; examples given include NSDR, meditation, mindfulness, therapy, coaching, community involvement, physical exercise, and cold exposure.

Under acute stress, try to make it through the first 20 seconds before acting, because forebrain function is suppressed briefly and then comes back online.

When stressed, ask: 'Am I or is anybody around me in immediate physical danger?' If no, use that to interrupt the threat response.

Instead of saying 'I'm anxious' or 'I'm afraid,' describe the physical sensations such as racing heart or shoulder tension.

For people whose pornography use is addictive and causing distress, complete abstinence may be the appropriate rule.

For behavioral addictions like porn, explicitly define what sobriety looks like, such as no porn at all, and use that as your rule set.

Use an accountability partner as part of porn recovery, including oversight of websites if needed.

If stopping alcohol or drugs causes significant symptoms or risk, seek medical detox services.

Alternative peer support/recovery program for people who do not want 12-step spirituality.

Alternative peer support/recovery program for people who do not want 12-step spirituality.

For higher acuity addiction, enter a residential treatment center or hospital-level care.

Recommended support option for family/system issues around addiction.

Recommended for people from dysfunctional family systems, even if parents were not alcoholics.

Check whether you are Hungry, Angry, Lonely, or Tired, since these states increase relapse risk.

If you are supporting someone with addiction and don't know how to approach them, seek guidance yourself from family support meetings or treatment centers.

Seek a therapist who can perform an assessment when addiction is suspected.

If whey protein appears to cause or worsen acne or other skin symptoms, remove it for a couple of days or weeks and assess your response. For women who notice symptoms during particular menstrual-cycle phases, stop whey during those phases and use it only in other phases if tolerated. If acne is troublesome, remove whey altogether and replace it with casein protein or another high-quality protein, then see how you react.