All protocols

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.

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.

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.