All protocols

Do not try to come off kratom entirely on your own; get medical professional help for medication-assisted treatment and supportive care, including counseling and social support.

Eats roasted raw cacao beans for their polyphenol content; notes they are bitter and high in fiber. Do not overconsume them, and choose a clean source to reduce heavy metal exposure risk.

Notes that Coke syrup was sold in pharmacies for nausea and vomiting, particularly in pregnant women, because it can calm and settle the GI tract.

Avoid or minimize stress during pregnancy; it was described as harmful and associated with higher incidence of schizophrenia and related issues, though the androgen mechanism was not established.

Eat 1 grapefruit or drink 6 to 8 ounces of grapefruit juice in the morning or late morning to extend the duration of endogenous cortisol by inhibiting its breakdown. He personally started consuming 1 pink grapefruit late morning before his first meal.

Can significantly boost cortisol. If experimenting, use only a small amount and be cautious not to spike cortisol too much, especially later in the day. Avoid entirely if pregnant, breastfeeding, or hypertensive/high blood pressure.

If on a low-carbohydrate diet and sleep is not good, experiment with adding starchy carbohydrates to the last meal of the day.

After a hard late-day resistance training workout, eat a recovery meal with quality protein plus starchy carbohydrates, and possibly some fruit, to help bring cortisol down and replenish glycogen stores.

After a late workout, take a warm, neutral, or hot shower to help bring cortisol and arousal down; avoid a cold shower, which may increase stress levels.

After a late workout, avoid getting on the phone or computer right before bed because cortisol is already elevated and bright light can worsen it.

If the sun is still out in the evening, take a relaxing walk and watch the sunset to help reduce autonomic activation and support winding down.

Favor real, interactive, natural-world experiences over artificial or purely screen-based ones during development. Examples given include looking out at nature, bedtime stories, songs, walks in the park, outdoor play, social interaction, ball play, dexterity-building, and sunlight exposure.

Try to avoid television exposure in children to reduce artificial sensory environments during development.

Keep online time to a relatively small proportion of the day; 20% is suggested as possibly reasonable, while 5% may be better when used only as needed to reach out or do things.

Reflect on experiences afterward because thinking about them later also rewires the brain; this can include mentally replaying events or reviewing photos to reorganize and reframe the experience.

Prepare food yourself; making foods like pancakes or bagels is discussed as a meaningful, satisfying, and educational activity even if the result is not as good as store-bought.

For severe maladaptive fear of heights, use cognitive behavioral therapy; the guest says psychologist colleagues claim a 100% cure rate for severe fear of heights.

Use sensory therapy to activate neurons and support recovery; in the guest's work it can be paired with vagus nerve stimulation.

After an injured eye recovers, patch the healthy eye to rebalance the eyes and restore function.

Used instead of reverse patching to slightly blur the stronger eye by opening the pupil, allowing the weaker eye to catch up; described as inexpensive and very safe.

For people with severe peanut allergy, avoid peanuts; discussed as a pathological exception where avoidance is appropriate, distinct from the general recommendation to expose children to peanuts.

If a child has a lazy eye or one eye that does not align properly, get evaluation early by a pediatric ophthalmologist because early intervention can save vision.

Prefer tools that are closed loop, connected, and sensor-based, providing useful information or feedback about performance or movement rather than simply being always on or stimulating without information.

For people living far north during winter who want artificial light exposure, the guest said he would personally avoid using light boxes.

Combine regular meal timing with bright light exposure during the day to provide multiple reinforcing signals to the circadian clock; the example given was having lunch at the correct time every day while also getting bright light.

Avoid or minimize daylight saving time shifts when possible because they disrupt circadian rhythm and seasonal alignment.

Recommended as a practice people can embrace; discussed as reducing stress and buffering anxiety/depression. Includes private prayer, listening prayer, and formalized prayer practices.

Actively engaging with religious practices rather than merely believing in God; described as linked to lower all-cause mortality, lower cancer/cardiovascular death, reduced anxiety/depression, and greater meaning/flourishing.

Reciting formal prayers rather than only having a conversation with God; examples include saying the rosary or reciting Hindu sutras. Said to reduce respiration rate, lengthen exhalations, increase vagal tone, reduce heart rate and cortisol, and lower stress.

Beads used as part of a ritualized calming practice, often while reciting prayer, to replace darker or repetitive thoughts; compared to spinners.