Tools

Use a cold ocean for deliberate cold exposure if available.

Use a fan to cool the sleeping environment.

For sleep apnea, many people need to use a PAP device during sleep.

Use a mouthpiece as one way to enforce nasal breathing during cardiovascular exercise.

For women who cannot tolerate oral or systemic progesterone, can provide local uterine progesterone protection while using systemic estrogen.

Specified as about the smallest needle that can still push testosterone oil through; size range is 5/8-inch to 1-inch, 25-gauge.

Preloaded testosterone pen recommended for men who are needle-phobic.

Use the Reveri app’s smoking cessation hypnosis protocol to help quit smoking, vaping, dipping, or snuffing. It is described as paralleling the Stanford clinical approach and as having about a 23% one-session quit success rate.

Use nicotine patches as part of nicotine replacement therapy to maintain nicotine while quitting smoking or vaping. Combine or sequence them with other nicotine delivery tools such as gum or nasal spray, and taper by shortening wear time or switching to a lower-dose patch.

Use nicotine replacement therapy as part of quitting smoking, and switch among forms such as the patch, gum, and nasal spray if needed.

Use a skier/Skierg-type machine as one of the cardiovascular tools for high-intensity intervals.

Use a container of ice water or very cold water and place one or both hands in/on it to cool the core; avoid temperatures so cold that they constrict the vasculature.

Use urine ketone strips as a general guide to determine whether ketosis has been achieved; less accurate than blood ketone measurement but still useful as a general guide.

Support from a health and wellness coach can help people adhere to dietary interventions.

Work with a dietitian, ideally one experienced in ketogenic therapy, especially for serious mental disorders, to monitor ketosis, nutrient status, and adjust the diet.

Use aquaria or fish tanks in workspaces if they make the environment aesthetically pleasant and happiness-promoting.

Used to test both filtered and tap water, including for contaminants such as microplastics.

Use Toastmasters as an exposure-based way to practice public speaking and reduce speaking anxiety.

Attach a velocity transducer to a barbell to measure bar speed across loads from roughly 40% to 100% of one-rep max and build a force-velocity curve.

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.

For goblet squat holds, a kettlebell is specifically recommended and a dumbbell is also acceptable.

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.

If buying probiotic/prebiotic capsules, choose ones that are refrigerated or require refrigeration.

Best tool to evaluate whether hormone supplements are working and whether they are causing unwanted effects.

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

Silent retreat setting for intensive meditation practice, described as one-week to three-month increments and involving roughly 12–18 hours per day in silence.

Apps that incorporate temperature data and cycle timing are mentioned as a way women track ovulation by entering temperature information and marking the onset of menstruation.

Commercial gel-pack cold briefs mentioned as a way men cool the scrotum/testicles to support sperm quality.

Book by Dr. David Anderson; host strongly recommends it for both the general population and neuroscientists to better understand emotions, states, and behaviors.

Use a sleep study to assess sleep quality or sleep inefficiency if you consistently need excessive sleep or suspect disrupted sleep.