All protocols

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.

Clean air is described as a basic ingredient for health.

Movement is described as a basic ingredient for health; elsewhere he specifies getting cardiovascular exercise at least three days per week.

Recommended as part of deep nutritional testing to assess methylation-related status.

Recommended to assess iron stores; low ferritin can contribute to fatigue, brain fog, hair loss, and insomnia. If iron is low, retest after about three months to allow repletion.

Use nutrient-dense foods to meet micronutrient needs when possible; examples mentioned include pumpkin seeds for zinc, four Brazil nuts per day for about 200 mcg selenium, and liver for nutrient density.

Use an air filter in the house, especially where you spend most of your time; a whole-house filter may be sufficient for most people, while a HEPA air filter is recommended in more urban or environmentally toxic areas.

If using house air filtration, make sure filters are changed.

If resources are limited, focus on real food rather than premium labels like organic or regenerative. Examples mentioned include eggs, fish, meat, fruits, vegetables, nuts and seeds, olive oil, whole grains, beans, cheaper cuts like short ribs, liver, chicken liver, and simple meals like borscht.

Suggested as a potentially useful tool in some cases at lower or sub-pharmacologic doses, ideally with proper supervision and lifestyle support.

Use food strategically to regulate hormones, peptides, brain chemistry, and the microbiome rather than relying only on drugs.

If ApoB is elevated, experiment with reducing red meat and replacing some of it with fish or chicken, then retest ApoB.

Assess cardiovascular risk beyond standard cholesterol panels by evaluating cholesterol quality, including particle size and particle number.

Recommended as part of assessing insulin resistance; he mentions using mass spectrometry to look at C-peptide and insulin.

Prescription chelating drug for heavy metal removal; mentioned at doses such as 500 mg and as part of a heavy-metal detox protocol, including use after sushi as a physician hack.

Test yourself, change one input, and track your own response rather than relying only on population averages.

Lipids can change quickly, so he gives about a month after changing diet or lifestyle to reassess.

He discourages young men from starting TRT before optimizing diet, exercise, and other foundational behaviors.

Specific host protocol mention: testosterone cypionate 25 mg every other day, staggered with HCG; included as a personal-use protocol rather than a broad recommendation.

Excessive endurance training can diminish testosterone levels.

Juice a couple bunches of cilantro every day to help bring heavy metals down.