All protocols

Seek fresh air and avoid bad air; framed as part of health maintenance and infection avoidance. Opening windows was also suggested as a way to bring more outdoor conditions indoors.

Use a zero-cost app to check when UV index is highest, typically around the middle of the day, to manage sunlight exposure while limiting excessive UV.

If using red light therapy, do not assume more is better; match intensity more closely to sunlight because too much can be detrimental due to a biphasic response.

For one week, pay attention to how much time you actually spend outside, ideally without sunglasses, to assess whether you're getting enough outdoor light exposure.

For daytime sleep or night-shift recovery, use aluminum foil on windows to block out light completely.

If you need to navigate at night, use your phone as a flashlight aimed into the hallway rather than looking at the screen, which is more disruptive to melatonin.

Recommended especially for people who are immunocompromised, metabolically unhealthy, or exposed to a lot of flu, such as ICU workers. The guest said he personally gets it once each year, not multiple times per season.

Recommended during periods of rising flu incidence; described as good at preventing things from coming out of your mouth and going to other people, or coming onto your mouth.

When flu incidence is rising or during winter travel and exposure, wear a regular surgical mask in clinics or shared indoor settings to reduce spread from and to others.

Recommended for people who do not want to get infected and do not have respiratory issues; filters inhaled air but can increase breathing work.

Use heat exposure such as hot baths, hot showers, or hot fomentations to raise body temperature and potentially stimulate innate immunity and interferon production. For hot fomentations, hot towels were soaked, heated carefully, placed over a protective cloth layer, and kept on until sweating began, for about 20 minutes. Covering the head in the sauna with a towel or wool beanie was suggested to reduce the brain's heat signal and tolerate heat more comfortably.

Use a protective layer of batting or cloth between heated towels and skin to avoid burns during hot fomentation therapy.

Treat fever as potentially beneficial rather than assuming it is part of the problem; fever may support interferon and innate immunity.

Heat-cold contrast environment discussed favorably; example sequence included moving from moderately hot to hot to steam, then back to a very hot sauna, then into cold water.

Use NAC seasonally during winter when influenza exposure is elevated rather than continuously year-round; the guest described taking 600 mg twice a day.

Monitor copper levels when supplementing zinc because of potential copper deficiency.

Avoid inhaling substances other than air or medications specifically designed for the lungs.

Hotel-room infusion of tree oils/phytoncides was described as producing similar immune effects to forest exposure, though with less cortisol reduction than actual forest walking.

Use only externally or by inhalation in tiny amounts; a couple drops in steam inhalation or on the upper lip was described as soothing. Do not ingest internally because it is extremely potent and can be dangerous.

For congestion from a cold, inhale steam from hot water under a towel to open things up and decrease congestion. The guest also mentioned adding a couple drops of eucalyptus oil or applying eucalyptus oil to the upper lip as soothing variants.

Use odor sticks such as orange, lemon, chocolate, and similar scents for smell retraining after COVID-related smell loss.

Use a daily scheduling system as a foundational ADHD tool; align daily actions with bigger life goals, include the essentials, and assign blocks of time without micromanaging every minute. Core element of ADHD-focused CBT.

Include relaxation, me-time, or meditation in the daily schedule as one of the core basics.

Decide on a reasonable bedtime ahead of time to reduce nighttime arousal and improve sleep onset.

Use exercise for ADHD symptom support. Acute aerobic exercise may immediately improve executive function and attention, while consistent exercise over time is associated with better concentration and attention switching. Because evidence does not clearly identify one best type or duration, experiment and use what works for you.

Eat a varied diet and eat at somewhat regular intervals to support the gut microbiome and mental health generally.

Use a task list alongside scheduling.

Keep one consolidated list rather than multiple scattered lists, because if tasks are everywhere, they are effectively nowhere.

Use simple triage: A = urgent and important, B = important but less urgent, C = everything else.

Use CBT-style methods to reduce procrastination.