All protocols

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Learn what to expect in grief, what is happening, and why; seek evidence-based information rather than outdated stage models, including through bereavement support groups.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

Use emotional suppression temporarily when needed for function, such as before a pitch meeting; not as the only strategy.

Allow yourself to engage grief directly, such as by looking through a photo album and feeling the tears, while also learning how to come out of that state again.

If you notice rumination, change environments to disrupt the thought pattern; a concrete example is getting up and walking outside.

Write a document for loved ones with things you'd want them to know if you die, separate from a will, and update it often as relationships and wishes change.

Keep the document in a password-protected place and make sure at least one trusted person has the password.

Use exposure rather than avoidance for fear around death-related triggers; for example, do not stop flying because of panic during turbulence, but do it again and again even if it is brutally painful.

Move back and forth between dealing with the loss and restoring a meaningful life; this includes handling practical life tasks after loss, such as doing the taxes, even though they are stressful.

Identify the specific conversations, places, tasks, or social activities you are avoiding in grief, then begin re-engaging; for example, reach out to friends you miss and try resuming dinners even if it initially feels painful.

Aim to avoid large glucose spikes and crashes in order to maintain energy and focus throughout the day.

Use glucose feedback to determine what food choices to make and when best to eat relative to exercise, sleep, and work.

Jay states he generally gets the flu shot most years; described as a traditional vaccine technology with a long history, though effectiveness varies by year.

Recommended in the context of glaucoma risk; especially relevant because glaucoma can run in families.

Recommended for glaucoma management alongside checking eye pressure.