All protocols

Use a long iron bar with a small weight on the end and perform figure-eight patterns to build athletic hand, wrist, and shoulder function.

Use cautious loading of hands, feet, or other distal limbs to help maintain neural pathways and neuromuscular connectivity with age.

Maintain neuromuscular function as part of healthy aging and longevity.

Avoid the sorts of things that would lead to falling and being immobile; framed as a longevity-related behavioral priority.

Know your genetics and make good decisions on the basis of your genetics as part of longevity planning.

Very high doses of polyphenols were mentioned as part of an aggressive longevity approach.

Mentioned as part of an aggressive 'kitchen sink' longevity approach; elsewhere discussed more specifically as red light/near-infrared exposure to the aged eye for a couple minutes a few times per week.

Mentioned as part of an aggressive longevity approach.

Choose to move a lot rather than very little as part of foundational health behavior.

Prefer exercise over NAD infusions as a use of time and money; Peter says spending that same two-hour window exercising would provide significantly greater lifespan benefit.

Suggested as part of a better alternative to NAD infusion: go for a half-hour walk.

Peter takes methyl B12 alongside methylfolate to lower homocysteine; Huberman also says he takes methyl B12.

Peter specifically avoids supplementing B6 because over-supplementing vitamin B, especially B6, may be problematic and can cause peripheral nerve damage.

Peter takes magnesium oxide as one of three forms of magnesium he uses.

Peter takes Pendulum probiotic products and says he believes Pendulum is the only probiotic with meaningful effects because it includes anaerobic bacteria such as Akkermansia.

Akkermansia is taken via Pendulum and is described as an anaerobic probiotic that works through the GLP-1 butyrate pathway.

Peter takes Pendulum's product called Glucose Control.

Huberman says he does weight vest walks and hikes as part of his routine.

Choose mineral/inorganic sunscreen with zinc oxide or titanium dioxide, or a combination, up to 25% concentration; if especially concerned about titanium dioxide, use a pure zinc oxide formula up to 25%.

Get some sunlight exposure, but avoid the highest UV index portions of the day, especially the middle of the day.

Use dermatologist-prescribed retinoids to improve collagen composition from the inside out; requires staying out of the sun for some period because they increase sun sensitivity.

Never do breathwork, cyclic hyperventilation, or deep breathing before entering very cold water due to blackout and drowning risk. Ideally have a spotter who is not in the water. While in cold water, deep breathing is okay, but do not emphasize exhales to blow off carbon dioxide. Do not intentionally submerge yourself.

Use a dedicated box to keep your phone in while doing focused work.

Starting school a little later would support learning by improving sleep.

Include physical activity, especially cardiovascular training, before learning, and do the learning immediately afterward to facilitate memory encoding. Examples given include running, jogging, swimming, PE class, and even walks.

Exercise, but do not overtrain, as a foundation for hormone support.

Read Anna Lembke's book 'Dopamine Nation' to understand addiction mechanisms and recovery.

Host describes discovering that going out for a couple of drinks made him feel worse and stopping because it did not agree with him; framed as a personal actionable contrast.

For bad habits or inner conflict, imagine the impulsive part in the left hand and the controlling part in the right hand, see both as well-meaning and exhausted, and wish both well.

When anxious or out of integrity, use posture and breath to reset: sit back, straighten the spine, and take a deep breath.