All protocols

Comprehensive blood testing tool recommended to detect issues affecting mental and physical health; host mentions using it to identify elevated mercury and guide interventions.

Schedule regulation practices regardless of whether you feel you need them that day; examples given include NSDR, meditation, mindfulness, therapy, coaching, community involvement, physical exercise, and cold exposure.

Under acute stress, try to make it through the first 20 seconds before acting, because forebrain function is suppressed briefly and then comes back online.

When stressed, ask: 'Am I or is anybody around me in immediate physical danger?' If no, use that to interrupt the threat response.

Instead of saying 'I'm anxious' or 'I'm afraid,' describe the physical sensations such as racing heart or shoulder tension.

For people whose pornography use is addictive and causing distress, complete abstinence may be the appropriate rule.

For behavioral addictions like porn, explicitly define what sobriety looks like, such as no porn at all, and use that as your rule set.

Use software that blocks porn access or requires an accountability partner to approve websites; suggested especially early in the process rather than necessarily forever.

Use an accountability partner as part of porn recovery, including oversight of websites if needed.

If stopping alcohol or drugs causes significant symptoms or risk, seek medical detox services.

Alternative peer support/recovery program for people who do not want 12-step spirituality.

Alternative peer support/recovery program for people who do not want 12-step spirituality.

For higher acuity addiction, enter a residential treatment center or hospital-level care.

Recommended support option for family/system issues around addiction.

Recommended for people from dysfunctional family systems, even if parents were not alcoholics.

Anecdotally discussed as reducing relapse risk in diabetics with alcoholism; framed as maintaining blood sugar properly.

Check whether you are Hungry, Angry, Lonely, or Tired, since these states increase relapse risk.

If you are supporting someone with addiction and don't know how to approach them, seek guidance yourself from family support meetings or treatment centers.

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

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.