All protocols

Access to a pool for treading water, swimming, and push-off drills from the bottom of the pool to support lymphatic drainage.

Manual lymphatic drainage can be useful, especially in lymphedema, and may be self-administered with proper instruction. Use very light pressure rather than deep tissue massage, avoid massaging lymph nodes directly, and follow a gentle sequence such as starting near the clavicles with light rubbing/shearing, then tapping and padding, while encouraging drainage from the cisterna chyli and using an out-to-in progression for the legs and arms.

If lymph nodes are swollen and you may be at the threshold of getting sick, get extra rest.

If lymph nodes are swollen and you may be getting sick, increase hydration.

If swollen lymph nodes suggest you may be getting sick, avoid exercising too hard on those days.

After heavy lower-body tissue use, walk around a lot to keep lymphatic flow going; if available, also elevate the legs.

Elevate the legs to help clear lower-limb swelling and support lymphatic flow; also mentioned for stage-two lymphedema and after heavy use.

Take photos of yourself after a great night's sleep and after a poor night's sleep, ideally in the same location and lighting, to observe glymphatic-related appearance changes.

Use a pillow that is not super flat so the head is not tilted down or falling back; slight elevation, especially when side sleeping, may help lymphatic clearance.

Under-eye patches may help by providing gentle pressure that encourages lymph out of the area; the pressure itself may matter more than added ingredients.

For morning eye puffiness, gentle pressure under the eyes may help move lymph out of the area.

Use very specific pressure-based lymphatic massage for the face, neck, under jaw, and around eyes to improve puffiness and appearance; proper order, location, and pressure matter. Mentioned alongside facial fascial massage as part of the same overall practice.

Use long-wavelength light exposure to skin to reduce inflammation and support lymphatic health; can come from sun or devices. Specific timing mentioned is low solar angle sunlight on the skin near sunrise, late afternoon, or evening/sunset when UV index is not too high.

Eating less was linked to longevity benefits, slower biological aging, and lower inflammation markers.

A spoonful of yogurt was described as unlikely to meaningfully harm fasting-related longevity pathways in the context discussed.

Olive oil was described as having little protein or carbohydrate and therefore probably not negatively affecting the longevity pathways being discussed.

Small amounts of food were described as unlikely to hurt during fasting unless it is high fructose corn syrup.

Do not jump straight from regular eating to a full day without food; build fasting capacity in stages rather than going cold turkey.

Described as a fairly vegetarian, but not strict, diet in the context of healthy aging and lower iron status.

Be an active participant in your healthcare rather than passive: learn to explore medical and health information online more effectively, stay on top of issues, and ask a lot of questions rather than relying solely on a local doctor.

If diagnosed with a serious disease, connect with the disease organization or advocacy group for that condition because they may know about treatments being used elsewhere and are often well connected with physicians worldwide.

Identify who the leading or world's expert is for your disease and travel to see them if possible, since they may have insights on unconventional or lesser-known options.

After being told the recommended first-line treatment, keep asking whether there is potentially something else, including options used elsewhere.

If future data prove strong enough, women going in for breast cancer surgery should talk to their surgeon beforehand to make sure lidocaine is used in the pre-surgical way discussed.

Seek licensed clinicians who can provide prolonged exposure therapy, cognitive processing therapy, and/or cognitive behavioral therapy if seeking relief from fear or traumatic events.

Emerging therapeutic approach for trauma/PTSD; uses ketamine in psychotherapy to allow recounting trauma from a different emotional perspective, diminishing intensity of the old trauma while enabling relearning of a new narrative. Huberman notes many clinics now offer it and says it may be especially beneficial when trauma/fear is coupled with depressive symptoms.

Recommended for loud environments to reduce the need to turn volume up too high and thereby help protect hearing.

Use the lightning-thunder delay as a rough safety rule; if after seeing lightning you can only count to about five seconds before hearing thunder, go inside.

Host uses online 'study with me' channels while working as a possible focus aid and source of cognitive enhancement.

Recommended by example for remote trips; host specifically mentions a Zolio satellite communicator that pairs with a phone and satellite to send and receive text messages, though not phone calls, helping maintain safety while reducing stress.