All protocols

Used on the floor for morning stretching.

Used as part of morning mobility and stretching routine.

Wear from sunset onward; also used during the day around bright artificial lights.

Recommended meditation book; described as Rick's favorite meditation book, with praise for both the original and the rewritten 30th anniversary edition.

Use phone accessibility settings at night to eliminate blue light completely and switch the phone to red-only, ideally with a triple-click shortcut. This is different from standard nighttime mode.

He prefers Juve because it has the proper wavelengths of red and far red, is medical grade, and is quite powerful; can be used on skin or eyes in the morning.

If feeling under the weather, take a hot shower, get in bed early around 6 PM, read, and go to sleep instead of training.

Track workouts and overall wellbeing on a calendar; note workout intensity on a 1–10 scale and review patterns if you get sick or fatigued.

Practice the Reveri falling-back-asleep hypnosis during the daytime so it works better when needed at night; choose the non-interactive version if preferred, especially if sleeping next to someone.

Do not go to bed overly full.

If inability to fall back asleep becomes chronic, consult a sleep specialist.

When using sleep or biometric devices, pay attention to trends and averages rather than any one night's score.

Do not rush into pharmaceuticals to accelerate muscle or strength gains; take your time and enjoy training.

Use pen and paper to repeatedly write down and review the same material every day until it is deeply memorized; revisit the same page over and over rather than assuming one pass is enough.

First learn the bulk of the material, then go back and learn the smaller details within it.

When studying medications or technical terms, first learn how to pronounce the name correctly, then learn what it does, then learn the dose.

If you wake at night thinking about something you're learning, get up and look in the book to verify it.

Spend four hours or more per day reviewing material to retain it.

Deliberately do hard tasks you do not want to do in order to build willpower/anterior mid-cingulate cortex; examples given include unwanted exercise, resisting desired foods, disliked cold exposure, and confronting specific fears.

Willpower gains require daily renewal; if you stop doing hard things you don't want to do, the adaptation regresses.

As part of a turnaround protocol for weight loss and fitness, stop using alcohol and weed.

Do not eat until 2 p.m.; described as part of a protocol that helped a friend lose weight.

In the morning, get on an exercise bike and pedal extremely hard until near maximal effort.

If you get injured while trying to lose weight, address the injury and continue rather than abandoning the process.

Block yourself off from distractions and external noise in order to think, create, and hear what your mind and body are telling you; includes turning your phone off for big portions of the day.

Seek clinician evaluation for acute injuries rather than masking pain and continuing activity; especially important for suspected fractures or significant injuries.

Because of individual variability, try different NSAIDs such as ibuprofen versus naproxen to determine which works best for your situation.

Typical over-the-counter NSAID; typically taken twice a day; take with food and fluids; avoid on an empty stomach; consult clinician first if you have GI bleeding issues, kidney issues, or heart issues.

Do not take ibuprofen or naproxen on an empty stomach; if also drinking a lot of coffee/caffeine, make sure you have food in your stomach to reduce GI irritation.

Hydrate when taking NSAIDs such as ibuprofen or naproxen.