All protocols

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.

Used as a bounded phone activity with a clear endpoint; guest does one or two lessons in the morning as an alternative to endless scrolling.

Used as bounded phone activities with a clear endpoint; guest does one or two sessions as part of a healthier phone-use pattern.

Used as bounded phone activities with a sense of completion or satiety, unlike endless-scroll social media.

When nervous before or during speaking, use movement as an outlet for autonomic arousal, such as pacing or discreetly bouncing your knee behind the podium.

Train for a big communication event like a sporting event: get a good night's sleep rather than cramming, eat well, sleep well, exercise, and stay on your normal routine.

Do not suddenly stop caffeine or add extra caffeine before a presentation; extra caffeine after poor sleep can increase agitation during the presentation.

When staying in a hotel, unplug the alarm clock and use your phone instead on airplane mode, cover bright lights, put a towel by the door crack, and ask for a room away from the elevator to reduce sleep disruption.

If you wake in the night, keep your eyes closed if possible, then move them slowly side to side, up and down, roll them counterclockwise and clockwise, then cross them slightly toward the bridge of the nose and exhale to help facilitate falling or falling back asleep.

Rocking back and forth can help babies and adults fall asleep by making them forget body position.

People should warm up before speaking just as they would before athletics or music.