All protocols

Use plant medicine as part of a broader recovery process; mentioned alongside therapy, rehabs, men's groups, and 12-step work.

Go to rehab as part of addiction recovery.

Use daily affirmations such as 'I'm enough,' 'I am worthy,' and 'I'm a good person.' He also suggests writing them visibly on a bathroom mirror or wall with thick white deodorant so you see them every morning.

When hopeless or struggling, connect with another person directly rather than isolating; if you cannot access self-compassion, explicitly ask a trusted person for supportive reflection or say 'I need help right now.'

Reduce or remove access to electronic devices to reconnect with real emotion and hope.

Recommended explicitly, with the note that doing it as a household unit is more helpful.

Mentioned as dietary compounds that can inhibit the enzyme that converts testosterone to DHT; relevant as something many people may already be consuming in a polyphenol-rich diet.

Avoid if DHT is already low or androgen receptor sensitivity is low; examples given include bioavailable turmeric and black pepper extract.

Suggested as the most promising hair-loss strategy; involves very localized injections into scalp areas prone to pattern baldness, repeated from time to time, to decrease testosterone-to-DHT conversion only in the scalp.

Recommended implicitly because potent GABA agonists such as barbiturates, benzodiazepines, non-benzos, and alcohol are said to decrease testosterone.

Recommended implicitly because many people do not need them and they carry risks including tumor growth and cancer; for cosmetic goals like hair, skin, and nails, topicals were suggested as alternatives.

Recommended source for peptides; specifically a high-quality compounding pharmacy that removes or cleans out LPS.

Recommended caution because of theoretical melanoma-related risk via alpha-melanocyte stimulating hormone pathways.

Caffeine was said to matter hormonally only if it affects sleep, implying caffeine use should be managed to avoid sleep disruption.

When emotionally flooded, step away physically to bring the prefrontal cortex back online. This can include taking a walk, going around the block, taking 10 breaths, or otherwise taking a break before re-engaging.

Pre-negotiate a break protocol outside conflict: explain that you get flooded, specify the break duration, say when you'll return, and if needed text or call to renegotiate. Use about 15–20 minute breaks, then return; if still not regulated, communicate rather than disappearing.

When walking or hiking, bring water and some food as basic practical guidance.

Avoid heavy use of high-THC cannabis in young men, as it has been associated with apathy and problems with regulation.

Suggested as part of slowing down and stepping out of constant self-improvement mode.

Suggested as a preferred magnesium-related form; described as best and linked to short-chain fatty acids being good for the gut.

Drink a lot of water before getting into the sauna.

Do not drink alcohol when using the sauna.

Talk to a physician before sauna use if elderly and prone to low blood pressure, after a recent heart attack, or with certain heart disease.

Avoid sauna use during pregnancy.

Set out running shoes and running clothes before bed to reduce friction for the next day's run.

Sleep in running clothes so you can get up, put shoes on, and get out the door with minimal friction.

Shape the home food environment so healthy options are easy and salient while unhealthy foods are absent or inconvenient to access. Examples given: place nuts visibly on the counter; do not keep junk food in the house; if keeping sweets, store them in a hard-to-reach place such as the highest shelf in the garage. Also prefer concentrating most calories at lunch and dinner rather than late at night.

Even if motivation or time is low, do a minimal workout rather than skipping; for example, a couple sets of squats and done in about 20 minutes.

If needed, cap gym time at five minutes initially and focus on becoming the kind of person who goes consistently, e.g. four days a week.

Alternate periods of intense effort with real rest across hours, weeks, or seasons; balance is turning it fully on and fully off rather than staying at 50%.