Tools

Choose cookware made without PFAS-based nonstick coatings such as Teflon, and replace pans that may be shedding these chemicals. The goal is to reduce exposure to “forever chemicals” that have been linked to hormone and endocrine disruption, gut microbiome effects, fertility concerns, and other potential health harms.

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.

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.

Wearing a hoodie with the hood up can narrow the visual field and create a more tunnel-like view. That reduced peripheral input may help some people, including children, concentrate more easily by limiting visual distractions.

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.

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.

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.

Use a mirror box for phantom limb pain by placing the intact limb into the box so its reflection appears where the missing limb would be, then moving the intact limb while watching the reflection to visually remap the phantom limb into a comfortable position; described as providing immediate relief.

Conventional heat source mentioned for injury recovery or wound healing contexts, though the quote emphasizes there is very little evidence that such conventional heat methods drive wound healing via heat shock proteins.

When doing systemic very bright red light therapy, wear eye protection in some cases; this caution does not apply to treatment of macular degeneration.

If you wear contacts or corrective lenses, keep them on during focus practice; do not remove them and use a blurry image.

A bright light/light board of about 900 lux used early when waking before sunrise to stimulate alertness.

Use Michael Seeley hypnosis/sleep scripts at night to turn off looping thinking in the middle of the night and fall back asleep.

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.

Suggested as a practical, if awkward, way to warm the face outdoors; warming the face is described as more effective than covering and warming other body parts.

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.

For swimmers, use a device placed in the swim cap that cues when to perform another stroke.

Used during writing or thinking to reduce distraction by removing the border so only the document remains visible.

Use protective headphones in loud work environments to prevent hearing loss.

Use smooth pursuit stimulus videos or programs, including clinic-style or YouTube versions, for visual tracking practice.

Use a pen as a target for smooth pursuit or accommodation exercises.

Use a wand held by another person as a target for visual tracking exercises.