All protocols

Seek a therapist who can perform an assessment when addiction is suspected.

Alternative milk-derived protein source; suggested as another option for protein intake, especially if whey protein worsens acne. Host suggests getting most protein for muscle protein synthesis and exercise recovery from whole food sources.

Can supply part of the remaining roughly 30% of daily protein intake, potentially up to 50% if you're having trouble eating enough during the day.

Make sure you are getting sufficient vegetables and fruits, and include starches if they fit your nutrition plan; examples of starches given are rice and oatmeal.

If whey protein appears to cause or worsen acne or other skin symptoms, remove it for a couple of days or weeks and assess your response. For women who notice symptoms during particular menstrual-cycle phases, stop whey during those phases and use it only in other phases if tolerated. If acne is troublesome, remove whey altogether and replace it with casein protein or another high-quality protein, then see how you react.

Use recovery of smell as one partial readout of sensory recovery after concussion or head injury.

For improving balance for sport, dance, or other activities, train balance dynamically through lots of different planes of movement rather than relying only on static drills.

Avoid the standard American diet pattern centered on processed, packaged foods.

If milk or dairy causes gastrointestinal distress due to lactose intolerance, either use lactase-treated/lactose-free milk or avoid milk and dairy.

Pay attention to your own symptoms and experiences with foods and investigate suspected intolerances rather than dismissing them; especially relevant for suspected gluten or wheat sensitivity.

Mostly plants and whole foods; not necessarily vegan or vegetarian, and can include animal products at varying levels such as 10%, 25%, or 30%.

Recommended as a basic feature of a healthy diet; contrasted with healthier implementations of low-fat and low-carb diets.

Shift plate composition so vegetables, grains, and beans are central, while meat is reduced to about 2 ounces or used as a condiment or side dish.

Protein-flip approach: put vegetables, grains, and beans in the middle of the plate, with African, Asian, Mediterranean, and Latin American dietary emphasis.

Protein-flip approach: reduce total meat intake and, when included, keep it to about 2 ounces per meal, using it as a condiment or side dish rather than the centerpiece.

If eating meat, prefer smaller amounts of meat raised appropriately: pasture-raised, without hormones or antibiotics, and from animals grazing on grasses rather than being fed corn and soy.

Legumes are highlighted as the best plant protein source for plant eaters. Beans are versatile and underconsumed; soybeans are especially protein-rich (~40%) with a strong amino acid profile. Examples of soy foods include soy milk, tempeh, and tofu.

Closing summary recommendation to reduce intake of 'crappy food' and follow basic nutrition principles.

Run with a weighted vest, including on incline trails; removing it on later runs can make running feel easier.

Use caffeine before long runs; mentioned with hydration before a Sunday morning 10–12 mile run.

Ankle weights strapped to the waist during weighted pull-ups.

Put your face into cold water while holding your breath to activate the mammalian dive reflex; lab protocols use about 10 degrees Celsius / 50 degrees Fahrenheit water. Strong safety caveat: do not test breath-holding casually on your own due to blackout and drowning risk; if pursuing free diving, learn from a truly expert instructor under proper conditions.

Learn what to expect in grief, what is happening, and why; seek evidence-based information rather than outdated stage models, including through bereavement support groups.

Have loved ones around during grief; support is emphasized as physiologically important, especially early after loss. This can include close in-home support in the first days after a spouse dies, having someone or a pet in the room while sleeping, and reaching out to a sibling or best friend during waves of grief.

During grief, do not neglect routine care; check when you last saw your doctor for a regular checkup and stay current with preventive care such as mammograms and teeth cleanings.

If grief is not changing over time, remains stuck, or gets worse rather than improving overall, seek a psychologist or a specific evidence-based psychotherapy intervention.

A drink or two in the immediate aftermath of devastating news may be an acceptable short-term tool if of age and not alcohol-dependent; explicitly not recommended as an ongoing coping strategy.

Assess physical health during bereavement support, such as checking blood pressure, alongside teaching coping skills and support-seeking.

If grief leaves you amped up and unable to sit still, work with that bodily state through movement, such as going for a run every day, even if that was not previously your pattern.

Use a guided audio or online instructions to help perform progressive muscle relaxation.