All protocols

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 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.

Used as a binder in heavy metal detox protocols.

Used as binders from seaweed in heavy metal detox protocols.

He has used exosomes IV for post-COVID cognitive/depressive symptoms and locally for knee and back issues; framed as regenerative signaling packets from stem cells.

Mentioned as a peptide for tissue repair and healing.

Do not take growth-hormone-stimulating peptides continuously; cycle them, particularly ones that stimulate growth hormone.

Consider newer blood-based cancer screening tests such as the Galleri test, which are designed to detect cancers earlier than scans may reveal and screen for about 50 of the most common cancers.

Blood-based multi-cancer early detection test that screens about 50 of the most common cancers, including many without existing screening tests.

Use a month-long abstinence test to assess whether a behavior or substance has control over you.

Daily self-check protocol: start with gratitude, briefly lay out plans for the day, identify your current emotional state, predict likely emotional triggers or character liabilities based on your plans and traits, note what to watch for, and identify what to strive for such as patience, tolerance, or kindness.

Do not believe thoughts that occur between 2 a.m. and 5 a.m.; you can write them down but don't trust them until morning.

Review at night how you did relative to your emotional weather forecast and aspirational self.