All protocols

Mourning practice described as helping consolidate positive memories of the deceased and supporting successful movement through grief.

During grief/mourning, cover mirrors because looking into a mirror can intensify the emotion you are feeling; covering mirrors during intense sadness/grief is described as reducing that sadness.

During mourning, reduce self-focus because reductions in self-focus are said to reduce grief; examples given include not shaving and not wearing your best clothes.

During Shiva, community members come to the mourner's house every day for seven days; presented as part of an effective grief-support ritual.

Saying prayers together in synchrony; described as motor synchrony that increases empathy, compassion, and connection. Includes swaying in unison while saying the same words together.

Chanting meaningful faith-based chants together rather than merely moving together; described as producing a greater effect than motor synchrony alone.

Meditation done in a sangha/community rather than alone with apps; described as the traditional way and as allowing breathing/respiration to entrain with others and build synchrony/community.

Think about your own death for a short period of time, not in a morbid way but regularly/daily; described as reorienting values toward loved ones, service, and what truly brings happiness. Includes Buddhist death meditation; more extreme corpse meditation is mentioned as an intense variant.

In the context of addiction/recovery and religious practice, do the best you can and then give over what you cannot control to God/higher power; described as reducing stress and anxiety and helping avoid addiction.

Host endorses rock climbing as a fitness modality and specifically notes it is great for mobility and healthy aging.

Beginner climbing cue: think of climbing like a very steep staircase. Drive with the legs, prioritize technique and mobility, and use handholds like a handrail for balance rather than pulling yourself up with the arms.

Host notes massage guns are already part of climbing culture.

Recommended as part of staying supple and recovery.

Host has kept a climbing journal since 2005 or 2006, logging climbs with metrics such as difficulty and times.

Host says he does one very long run per week, typically 60-90 minutes, often with an 8-10 pound weight vest to strengthen small stabilizing muscles and maintain readiness.

Host recommends spinal extension work, such as bridge pose, as useful for posture and balance.

Do one cardio adventure once a week, such as climbing a mountain, for about 2-4 hours with roughly 3,000+ feet of vertical gain.

For weight maintenance or loss, think of the meal as indulgent and sufficient rather than as a restrictive 'sensible' diet food; the discussion suggests this may produce a more adaptive ghrelin response and greater satiety.

Use glucose time-in-range as a rule of thumb; for healthy people aim to keep glucose between 70 and 140, and for diabetics between 70 and 180.

If you are muscle insulin resistant, exercising in the morning appears to provide better glucose benefit the next day than exercising later.

Fiber supplement discussed as another distinct fiber type under study for its own effects.

Fiber supplement discussed as another distinct fiber type under study for its own effects.

Fiber supplement tested at increasing doses of 10 g/day for week 1, 20 g/day for week 2, and 30 g/day for week 3; generally reduced cholesterol by about 25% in many people, though responses varied individually.

Fiber supplement tested at increasing doses of 10 g/day for week 1, 20 g/day for week 2, and 30 g/day for week 3; some people who did not respond to arabinoxylan showed cholesterol reduction with inulin instead.

Measure LDL cholesterol, ApoB, and blood glucose regulation before and after adding a pure fiber source to assess personal response; use a continuous glucose monitor for glucose regulation.

Use a washout period when comparing different fiber interventions.

Establish personal baselines for scans and biomarkers so future changes can be interpreted meaningfully.

Used for sleep tracking and temperature control of the bed.

Exercise is described as one of the best ways to improve heart rate variability.

Commercial finger-prick micro-sampling blood test; collect small drops of blood at home and mail them in to profile about 650 metabolites, with results framed as actionable and useful for identifying aging patterns and generating specific recommendations.