All protocols

Bring your own meal to work or social events rather than defaulting to less healthy convenience food like pizza; presented as a practical way to maintain cleaner eating habits.

Use Trello to organize what you're working on with cards in piles and attached notes or files.

Use shared documents, such as a Google Doc, as an alternative to Trello for tracking queued and active work.

Use a paper-based planner for time blocking and reviewing deep work blocks by flipping through pages and looking for dark blocks.

Regular Ashtanga-related yoga practice; a very physical, spiritual, traditional yoga practice with a deep meditative and breath-focused component.

Use healthy, ideally non-pharmacologic methods to increase catecholamines such as dopamine in order to support working memory as people age.

Do exercise that engages neuromuscular connections more than straightforward cardiovascular exercise; includes coordinated bodily training, learning new physical skills, and dance. Presented as a way to offset some loss of cognitive functioning in adults.

Use inexpensive party lights to create red/orange/amber lighting conditions for shift work; specifically not red light panels.

Adjust eating schedules to better fit shift work, using available tools or strategies designed for that purpose. No specific protocol is provided here.

Use timers to limit social media use.

Gray out the phone screen / remove color to reduce compulsive scrolling.

Use a good long exhale as you walk out to speak publicly to relax yourself and the audience.

Deliberately include gaps between periods of intense focus or stimulation to support information processing, learning, memory consolidation, and idea generation. Examples include sleep, rest, naps, walks without looking at your phone, pausing after reading or watching something, thinking about material with eyes closed or during a walk, and inserting short no-rehearsal gaps during skill practice. Also framed as controlling the cadence of learning by avoiding overly dense, cluttered presentation and allowing spacing between items.

Start the day with a deliberate coffee-making ritual, such as grinding the coffee and taking time to enjoy the process as a way to ease into the morning.

Put information into motifs of song with repeating patterns to improve memory; examples given include the alphabet and digits of pi.

Deliberately become very still while keeping the mind active as a creativity practice; one suggested method is thinking in complete sentences to generate ideas.

Typical physician advice after injury is rest.

Typical physician advice after injury is to do some physical therapy.

If using BPC-157, use the minimal effective dose rather than taking it every day indefinitely; a typical course is about 8 weeks followed by cycling off for 8-10 weeks.

Synthetic full-length peptide modeled on a thymus-derived peptide; used for tissue rejuvenation and repair. Often discussed alongside TB-500. No specific dose given.

TB-500 is often taken in combination with BPC-157 for tissue rejuvenation and repair.

Do not take sermorelin continuously 7 days per week for long periods because some desensitization can occur; typical use is 3-5 times per week.

Long-lasting type 1 growth-hormone-promoting peptide, typically taken twice per week or even once per week because effects on growth hormone and IGF-1 last several days. Host advises against specifically selecting it until safety issues are resolved due to a death in a clinical trial and possible fluid-retention/cardiovascular concerns.

If considering a type 1 growth-hormone secretagogue, sermorelin or tesamorelin are suggested as better options than CJC-1295 until safety issues are resolved.

If exploring hexarelin, avoid high doses because of prolactin elevation, fluid retention, malaise, and receptor desensitization risk; maybe only low doses if physician-directed, and keep an eye on prolactin levels.

Type 2 growth-hormone-promoting peptide. Discussed as part of the GHRP class designed to increase growth hormone; this class may also raise cortisol and prolactin. No specific dose given.

Type 2 growth-hormone-promoting peptide that can potently increase growth hormone, but is also known to potently increase prolactin and cortisol, sometimes more than doubling circulating cortisol. No specific dose given.

Take growth-hormone peptides at least 1.5 hours, and probably 2 hours, after eating; avoid eating for at least 30 minutes afterward to reduce interference from elevated blood sugar or food in the gut.

If combining growth-hormone-promoting peptides, work with someone very familiar with peptides who understands dosing and combinations to avoid unnecessary prolactin/cortisol increases and redundant pathway stimulation.

If under 30, avoid augmenting growth hormone unless you and your doctor determine there is a clinical or urgent need, because endogenous growth hormone is already high.