All protocols

Improve overall diet quality as a core way to support metabolic and mitochondrial health; emphasized as foundational and more important than supplements.

Manage substance use by reducing, minimizing, eliminating, and not overusing harmful substances as part of lifestyle medicine.

Avoid high-dose stimulants because they are described as harmful to human health and can overstimulate mitochondria and increase reactive oxygen species.

Be mindful not to overstimulate metabolism or mitochondrial function with substances, as overstimulation can deplete mitochondria and increase reactive oxygen species.

If doing a ketogenic diet or fasting regimen, avoid starvation or deprivation of essential nutrition; ensure adequate calories and nutrients, and use a medically sound approach to optimize health and avoid harm.

Do not use low-fat diets as a health strategy; the guest says low-fat diets need to go away because they performed no better than the standard American diet in the cited context.

Use five-day fasting-mimicking cycles several times per year; described as seeming to be fine and improving a wide range of health biomarkers.

Red meat from healthy sources in moderation is presented as reasonable; avoid processed forms.

If considering methylene blue, get it from a very reputable source.

If considering methylene blue, consume it in a way that makes sense and be mindful of side effects and risks, including staining and serotonin syndrome.

Animal-sourced foods are presented as the main food source of B12; examples given include eggs, red meat, and other meats.

If vegan, tell your doctor, request a full assessment of vitamin and nutrient levels, and get levels checked at least annually during your physical; B12 is specifically emphasized.

Get B12 levels measured, especially if at risk for deficiency.

Before vaccination, make sure the person is healthy to reduce vulnerability; framed especially around children.

If a child abruptly falls off a neurotypical developmental trajectory after infection, vaccination, or another event, do a full workup rather than just assigning a label; this should include looking for vitamin and nutrient deficiencies and evaluating for central B12 deficiency.

Prospective parents should use evidence-based tools to assess their own metabolic and mitochondrial health and, if available, assess prospective children's health risk.

Prospective parents should use evidence-based strategies to improve metabolic health before conception to improve outcomes for children.

Avoid spending long stretches on social media; use it judiciously rather than spending hours online.

Use a healthy snack you like as a self-compassionate treat instead of less helpful coping behaviors.

After a breakup, stop monitoring the other person's life on social media in order to move forward.

For the so-called testosterone protocol, keep rest intervals to about 2 minutes, on the clock, not longer.

Assess recovery first thing in the morning to decide how well recovered you are and whether to train your whole system that day. Heart rate variability can be useful but is difficult for many people to measure, so simple morning tests like grip strength and carbon dioxide tolerance may be more practical.

Ensure sufficient salt intake for nerve-to-muscle communication and physical performance; needs depend on water intake, caffeine, food intake, diuretics, heat, and sweating.

Make sure you have enough potassium in your system if you want to perform well.

Make sure you have enough magnesium in your system if you want to perform well.

If vegetarian or vegan, think carefully about protein density and whether you are getting sufficient essential amino acids, especially leucine.

Eat two to four times per day while ensuring sufficient amino acids in a way compatible with your ethics and nutritional regimen to support muscle repair, growth, and strength.

Use a whole-foods, anti-inflammatory, microbiome-healing elimination diet by removing dairy, gluten, grains, sugar, and processed foods to reduce inflammation, bloating, fermentation, leaky gut, and gut-related symptoms.

Recommended as part of self-diagnostic and health-tracking tools.

Read labels and assess whether ingredients are recognizable and would belong in your kitchen.