All protocols

For fat loss, ensure you are net hypocaloric by the end of the day or week; meal timing around cardio is secondary.

Limit added sugars to roughly 10% of total calories; on a typical 2,000-calorie diet this was described as about 40 to 50 grams per day maximum.

Use extra virgin olive oil as a go-to fat source, and within a Mediterranean-style keto approach also favor nuts, avocado, and some extra virgin coconut oil.

Do not drop saturated fat to zero; include some daily based on training and calorie needs. Examples given were red meat, eggs, or about 1 to 2 tablespoons of butter.

If doing keto, prefer a Mediterranean-style version emphasizing nuts, avocado, extra virgin olive oil, and some extra virgin coconut oil instead of relying on lard, butter, or beef fat.

For women dieting for weight loss, use cyclical diet breaks: push harder for about three weeks, then take an easier, higher-calorie or maintenance week during the menstrual cycle rather than totally fighting cravings.

Use walks around the neighborhood and very light hikes on occasion as part of cardio or general physical activity.

Pace around between sets to increase activity and make resistance training more cardio-like.

Use short rest periods during resistance training to make it more cardio-like. Progressive overload can still be done with short rests, though this approach may not be the most efficient for maximizing hypertrophy.

Use high-repetition resistance training.

Take safer exercises to failure, such as leg extensions, but avoid taking compound lifts like bench press or squat to failure. Leg extensions are also suitable for cluster sets.

Use nature exposure as a restorative break whenever concentration is poor or before focused work if you cannot get into a focused state. Real nature is best; about 20 minutes can be sufficient, 50 minutes was used in one study, and an overall target of about 2 hours per week was mentioned. For maximal benefit, actively notice the environment, go alone, avoid phone use, earbuds, music, podcasts, and conversation; a well-behaved dog may be fine. If using simulated nature, do it away from your desk to create a sense of being away. Nature walks may also help reduce rumination.

Do not use social media scrolling as a restorative break; use nature interaction instead.

When concentration is poor, stop rather than forcing more work; ideally use the break for nature exposure instead of depleting activities like social media.

If you cannot access real nature, use substitutes such as nature sounds, nature videos, looking out a window at nature, pictures of nature, or bringing nature elements into the home. Real nature is better, but simulated nature can still be beneficial. A 10-minute slideshow of nature pictures was described as enough to produce some benefit.

Reduce rapid-response texting habits; allow yourself periods where you are not instantly responsive in order to protect attention.

Set expectations that you will not respond quickly, or only respond to email at designated times, to protect directed attention.

Substitute passive, depleting breaks with restorative nature breaks to improve cognitive, physical, and social health.

Indoor greenery was described as providing attention benefits and helping people feel better in settings like hospitals; the discussion also noted some evidence that even fake plants in the home can confer similar benefits.

Aquariums/fish tanks were discussed as a passive, restorative nature tool, with underwater scenes, moving kelp, and fish described as especially calming if the tank is well maintained.

Design indoor spaces and architecture to mimic patterns of nature, including curves and fractal-like features; curved edges were discussed as preferred and linked to naturalness.

Consider choosing national parks for vacations as a way to increase meaningful nature exposure.

For children, increase recess rather than taking it away, specifically outdoors in nature.

Suggested model: less instruction time and more nature-break time, for example 6 hours of instruction and 2 hours of nature break.

Redesign work schedules to include nature breaks because employees may be more productive with them.

Carefully read the label and know how many servings are in a bottle before consuming any kratom product.

When evaluating kratom products, avoid isolates and distinguish kratom-derived or extracted products from actual kratom plant/leaf products; isolates are described as more closely mimicking powerful opioids.

Avoid kratom until brain development is complete, around age 24–25. While 18 or 21 may be socially accepted cutoffs, the preferred recommendation is to wait until 24–25.

For adults choosing to use kratom for mood-lifting or energy, keep the amount low, follow a 'less is more' approach, stay low and stay slow, and do not escalate dose unnecessarily.

Raised as a serious safety concern because of possible additive respiratory risk, especially with opioid-like kratom-derived products.