All protocols

Maximum-control strategy: if you never use a substance, you will never get addicted to it.

Used as the format for cardio workouts; 30-minute sessions, sometimes with an added 10–15 minute stretch at the beginning or end.

Use power walking as a way to get heart rate up for cardio-related brain benefits.

Use spin class as a cardio modality; the cited protocol used 45-minute sessions with a 5-minute warmup and 5-minute cooldown.

Exercise method combining kickboxing, dance, yoga, and martial arts movements with positive spoken affirmations; described as a sweaty workout that combines affirmation-related mood benefits with exercise-related brain and affect benefits.

Use sufficient intensity to reach real muscular failure safely; do a couple of warm-up sets first, maintain strict form as the set gets hard, and if the first hard set did not truly hit the target muscle, do another. Beginners should first learn technique and muscle contraction with light, controlled sets for a couple of weeks before pushing to failure.

Do not do more work than necessary to stimulate adaptation, because extra volume makes recovery harder.

Do not return to the gym for the same muscle or system before the recovery and adaptation process has occurred.

A practical protocol used for an overweight, diabetic client was training three times per week for about 45 minutes.

Used short term to improve blood sugar and fatty liver markers; described as 'basically for a short period of time, very low carbs.'

Longer-duration cardio can also be included if enjoyed; Dorian mentions biking in the mountains.

Explore how far you can go with food, training, sleep, and basic supplements before considering hormone replacement or anabolics; for young people, get as far as possible naturally first.

Before training, review what you did last week and define what you want to do today.

Recommended over plant-based diets that are described as lacking key nutrients and therefore requiring supplementation; framed as choosing a diet that already contains the needed nutrients.

Used alongside Pilates and yoga to improve posture, movement quality, and overall function.

For longevity and injury management, use resistance training to maintain muscle rather than aggressively build more; current approach is a couple of sessions per week with moderate weights.

Current maintenance approach is generally one upper-body session per week and one lower-body session per week.

Used temporarily as part of a deliberate weight-loss phase to reduce body weight from a heavier bodybuilder-style physique.

He intentionally reduced body weight from 250 to 230 for health reasons, believing carrying too much weight in older age is not ideal even if muscular.

Current diet pattern emphasizes higher protein and fats with somewhat fewer carbs; paired with eating about twice per day between 12 and 10, and sometimes including a shake between meals.

Swab-based test that reports features of your endocannabinoid system, including likelihood of negative effects from cannabis.

He rejects 'toning' as a separate concept; the way to look firmer is to build muscle and reduce body fat.

Women may choose to add extra glute work if that is a priority area.

Hard work and effort are central; he emphasizes sweat and pushing yourself rather than seeking complexity.

Seek help when trauma is affecting mood, anxiety, behavior, sleep, or physical health. This can include talking to a professional to get to the root of the trauma when symptoms are significant.

Continually challenge the brain with novel activities that are frustrating but achievable; once you get good at something, switch to something you are not good at to keep driving plasticity.

As a young person into the early teens and beyond, engage in a variety of physical and cognitive activities rather than specializing too early.

Learn a second language and keep practicing it over time for useful face-to-face conversation and to force the brain to work.

Place the phone in a lockbox for 4 hours or even 5–9 hours to create freedom from compulsive checking.

Maintain regular activity and engagement with other people rather than retiring into passivity; ongoing activity helps keep the brain active.