All protocols

Use waist-to-hip ratio as a better measure of metabolic risk than weight or BMI. Measure the smallest part of the waist, or use the belly button if there is no narrow waist; stay relaxed, measure first thing in the morning with an empty bladder when not bloated; measure the widest part of the hips with feet parallel and standing up straight; track about once per month, not daily.

Use a tape measure to calculate waist-to-hip ratio; paired with a calculator if needed, though the speaker notes you can also do it mentally.

Use a calculator to compute waist-to-hip ratio if not doing it mentally.

Break protein into smaller amounts across the day rather than stacking most of it at dinner.

Used topically on the face to slow menopause-related collagen loss and help elastin concentrations.

Discussed as a local vaginal option because receptors can convert it into testosterone and estradiol. Intrarosa was named as a vaginal DHEA preparation used especially in sexual medicine and for some breast cancer patients to provide local testosterone/estradiol effects in vulvovaginal tissue.

A specific bioactive collagen studied in menopausal women with osteoporosis and associated with improved bone density; also discussed for skin, cellulite, and wrinkles.

Mentioned as a musculoskeletal stimulus studied alongside creatine and weighted vests for bone density support; referred to as a 'shake plate.'

For women over 60 or more than 10 years past menopause who are considering HRT and have abnormal cholesterol, use to assess calcified plaque around the heart.

For older women considering HRT when stroke risk is a concern, use ultrasound to assess carotid intimal thickness.

Recommended for sleep support in menopause; take orally at night before bed. Said to help settle the brain, likely via GABA-related effects.

Especially in menopause, alcohol may be poorly tolerated and can trigger middle-of-the-night waking and sweating; even more than one glass of wine may impair sleep.

Suggested for arousal disorders where desire is present but blood flow/arousal is inadequate.

FDA-approved libido medication taken daily; described as working at the level of dopamine/neurotransmitters in the brain.

For patch-related skin reactions, spray Flonase on the skin and let it dry before applying the estradiol patch to reduce adhesive reaction risk.

He generally prefers water early in the day.

He includes a little Parmesan cheese in his diet.

After resistance training, maybe follow up with some easy cardiovascular training.

Before exploring testosterone replacement or augmentation, first get foundational behaviors right: sleep, exercise, nutrition, stress control, and training.

When trying to optimize testosterone naturally, do not train too hard or too long.

If someone chooses testosterone therapy or augmentation, use the minimal effective dose.

Start later rather than sooner.

Encourage children to engage with music, including playing an instrument, as part of learning, development, and regulating their inner landscape.

Use as the alternative phone for kids before high school instead of a smartphone.

Do not give a child their own smartphone before high school, and avoid giving young children their own iPad or similar internet-connected device for unrestricted use in their room or around the house. Occasional supervised access is distinguished from owning a personal device. The rationale is to avoid giving children the entire internet in their pocket and allowing the world to reach them anytime.

Use a computer located in a shared family space such as the living room or kitchen for young kids instead of giving them a personal internet device.

Schools should be phone-free during the school day so children can learn instead of using TikTok or texting in class.

Use at school to lock up phones in the morning during the school day.

Use at school to lock up phones in the morning during the school day.

Increase children's independence, unstructured free play, and real-world responsibility as part of restoring a healthier childhood and replacing phone-based childhood with adventurous, self-directed development.