Behaviors

If a child abruptly falls off a neurotypical developmental trajectory after infection, vaccination, or another event, do a full workup rather than just assigning a label; this should include looking for vitamin and nutrient deficiencies and evaluating for central B12 deficiency.

Prospective parents should use evidence-based tools to assess their own metabolic and mitochondrial health and, if available, assess prospective children's health risk.

Prospective parents should use evidence-based strategies to improve metabolic health before conception to improve outcomes for children.

Avoid spending long stretches on social media; use it judiciously rather than spending hours online.

After a breakup, stop monitoring the other person's life on social media in order to move forward.

For the so-called testosterone protocol, keep rest intervals to about 2 minutes, on the clock, not longer.

Assess recovery first thing in the morning to decide how well recovered you are and whether to train your whole system that day. Heart rate variability can be useful but is difficult for many people to measure, so simple morning tests like grip strength and carbon dioxide tolerance may be more practical.

If vegetarian or vegan, think carefully about protein density and whether you are getting sufficient essential amino acids, especially leucine.

Eat two to four times per day while ensuring sufficient amino acids in a way compatible with your ethics and nutritional regimen to support muscle repair, growth, and strength.

Read labels and assess whether ingredients are recognizable and would belong in your kitchen.

Clean air is described as a basic ingredient for health.

Movement is described as a basic ingredient for health; elsewhere he specifies getting cardiovascular exercise at least three days per week.

Recommended to assess iron stores; low ferritin can contribute to fatigue, brain fog, hair loss, and insomnia. If iron is low, retest after about three months to allow repletion.

If using house air filtration, make sure filters are changed.

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.