Tools

An AI assistant used as a starting point for getting organized, concise help with questions and drafting. Its appeal is the clean, aesthetic interface and the tendency to return structured bullet-pointed responses, which makes information easier to scan and act on quickly.

Replace your smartphone with a basic flip, clamshell, or brick phone to cut down on constant notifications and compulsive checking. The idea is to remove the always-on apps and feeds that drive distraction, making it easier to stay present and reduce digital overuse.

A free mood-tracking app that logs emotions on a pleasantness-energy map, lets you set reminders, and aggregates your entries over time. It also offers coping strategies based on what you record, helping you spot patterns and respond more intentionally to shifts in mood.

Use with caution around prolonged close gonadal exposure; host discusses emerging evidence that proximity of a cell phone to the gonads may affect gonadal development, hormone profiles, and reproductive parameters.

Mentioned as a recovery method many people use, but described here as requiring expensive equipment and not endorsed as the optimal recovery approach in this context.

If living far north in winter and lacking sufficient natural light, use a bright artificial light source in the morning.

He personally does not recommend blockers that remove a single wavelength, because they distort vision and are an overly simplistic solution.

Use a desk lamp in front of you as a low-cost way to increase brightness in the workspace during early-day focused work.

Wear a hat, including a baseball cap, to restrict the visual window and create a low-ceiling effect that may support focused, detailed analytic work.

Use pink noise only briefly, such as around 45 minutes when focus is waning; avoid extended use over an hour.

Use brown noise only briefly, such as around 45 minutes when focus is waning; avoid extended use over an hour.

Use a thin drawing-box style LED lighting panel delivering about 930 to 1,000 lux, about the size of a laptop, as a lower-cost alternative to a SAD lamp.

Can be used in PNF stretching, for example around the ankle while lying on the back to pull the limb toward you and progressively relax into greater range of motion; can also be used for self-assisted protocols.

Machines or other stretching apparatus can be used for PNF stretching protocols to assist range-of-motion work.

Use a water filtration system designed to reduce fluoride in drinking water, such as a countertop or gravity-fed filter, a refrigerator-fill filter, or a whole-house unit. The goal is to lower fluoride exposure at the tap while still making everyday hydration convenient and consistent.

For dead-hang testing, use a normal pull-up bar or rack bar rather than a thick or fat-grip implement to avoid a false reading.

Use a heart rate monitor during the one-mile Rockport walk test to capture end heart rate for VO2 max estimation; watches are also mentioned as a practical option.

Audio program used around surgery to aid healing and reduce trauma.

A coronary artery calcium (CAC) score is obtained with a chest CT scan and can sometimes be self-ordered.

Listed as one option for the multi-joint strength day in the four-day split.

Dimmable red bulbs with the proper wavelength for evening use in standard lamps; he specifically names Bon Charge as the brand he uses.

Presented as useful for pain, fertility, and blood pressure management.

Used for blood pressure and diabetes; one treatment was followed by about a 25-point drop in systolic blood pressure, and the protocol described was weekly treatments for 8 weeks.

Used to run a 30-second attention test to assess whether you can maintain attention without getting lost in thought.

Use a backpack loaded with cans to add resistance for home training.

Recommended as an accessible entry point before learning compound movements.

Suggested as a tool for all-out sprint intervals.

Mentioned as a pre-workout cold tool; used for about 1 minute and said to make him feel good before training.

Use Headspace as a tool to adopt a meditation practice.

It is fine to wear prescription lenses or contacts when getting outdoor light exposure because they focus light onto the retina; unlike viewing light through a window, they do not meaningfully diminish the effect.