All protocols

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.

Use KIST, kind internal self-talk, especially when suffering; register sensations without pushing back and actively work as your own caregiver from the moment you wake up.

Use a hot drink, such as a hot cup of tea, as a gentle self-care intervention when you notice suffering, blocked sinuses, or throat discomfort; one example given is having a hot cup of tea in the morning to soothe the throat.

If interested but cautious about psychedelics, contact a local university because they are likely running a clinical trial; framed as a safer route than unsupervised use.

Instead of telling pain or sorrow to let go, allow it to stay; host describes using this with physical and emotional pain and noticing it begins to change once allowed.

Avoid repeatedly pushing past signals of danger, exhaustion, or misalignment; host says learning to override body signals led him into psychological, emotional, and physical danger.

After meeting total daily protein needs, distribute protein relatively evenly across the day. For maximizing strength and muscle, aim for 4–5 meals per day, usually 4, with the first meal within an hour of waking and another within an hour of bedtime.

He is not convinced carbohydrate timing matters much overall. Place carbohydrates where they best fit your lifestyle and adherence; if eating starchy carbohydrates later in the day or at night improves sleep and works for you, that is acceptable. For glycogen replenishment in typical once-daily exercisers, total daily carbohydrate over 24 hours matters more than rapid timing tactics.

Consistency in training was framed as more important than optimization details.

Allocate more calories to social events and fewer on other days to improve compliance; example given was 4,000 calories on a social day and less the rest of the week.

He usually does a 5-minute warm-up on the bike before training.

Aim for at least 10,000 steps on average per day; he said he usually averages closer to 11,000.

To reduce injury risk, don't jump into novel or extreme training without easing into it; he said this applies to everyone, not just older trainees.

Use the training style you can do consistently with low pain and good effort. He gave CrossFit as an example that may be the best muscle-building workout for someone who enjoys it and would hate bodybuilding-style training.

Within a couple hours of finishing your workout, have a meal with high-quality protein.

Don't just rest after lifting; stay generally active. He noted that active recovery has some supportive data.

Fruit plus whey protein after training was endorsed as an excellent post-workout option, with no major concern about glycogen replenishment for typical once-daily exercisers.

Focus less on sugar intake per se and more on calories, protein, and fiber content.

Mentioned as potentially healthier for the gut microbiome than hard alcohols; framed as a relative comparison, not a blanket endorsement.

Higher alcohol concentration is associated with greater skin and gut problems; hard alcohols are described as anesthetics and gut paralytics, making higher-percentage alcohol generally a net negative for skin health and appearance.

Use a moisturizer rather than relying on drinking more water for skin hydration, and choose products labeled non-comedogenic to help avoid clogging pores. Ointments provide the most moisture and barrier protection and can help eczema-prone skin, while creams are intermediate and lotions or pump-bottle products are lighter; if acne-prone, choose a lighter non-comedogenic moisturizer.

High-salt meals the night before can increase morning eye puffiness due to water retention and solute shifts.

Do not over-cleanse skin; excessive washing can strip oils and disrupt the skin microbiome. Avoid unnecessarily harsh cleansers such as benzoyl peroxide cleansers, salicylic acid cleansers, and alcohol-based astringent toners unless specifically needed, because they can strip oils and eradicate the normal skin microbiome.

Choose cleansers that are mild, fragrance-free, and tested as hypoallergenic or non-comedogenic. Fragrances can trigger allergic responses or eczema flares, especially in sensitive skin. For sensitive skin, bar cleansers may be preferable because they tend to have fewer preservatives; if using a gel or liquid cleanser, look for one tested by a dermatology group or verified by the American Academy of Dermatology as non-allergenic and low in problematic preservatives. Examples mentioned favorably include unscented Dove bar soap, Cetaphil, and CeraVe, especially unscented/non-fragranced versions.

Adjust cleansing frequency to your skin characteristics. Oilier skin, acne-prone skin, or skin that is oily by the end of the day may benefit from cleansing to remove excess sebum. Older, drier, or sensitive skin may need less cleansing to preserve moisturization and barrier protection.

After exercise, wash off sweat rather than letting it dry on the skin. Dried sweat can irritate skin because salts crystallize, can feed yeast associated with dandruff and tinea versicolor, and can worsen acne-prone skin.

For dry/flaky scalp or dandruff, use shampoos that reduce yeast overgrowth, such as zinc or ketoconazole shampoos.

Use topical treatments that suppress the skin immune system for scalp flaking/redness due to psoriasis or inflammatory dandruff.

Use shade as a physical barrier for sun protection; described as more effective than topical sunscreens.