All protocols

For 3- to 4-year-olds: ring a bell, have them listen to the sound, and raise their hand when they no longer hear it.

When starting meditation, expect a statistically reliable increase in anxiety in the first week. This is framed as normal and even useful evidence that you are noticing the chaos of the mind; continue practicing rather than quitting.

Drink a cup of strong black tea over about 15 minutes before meditating in the morning.

Use a timer or chime to structure meditation sessions; guest says he does set a timer.

Use meals as a regular daily cue for practice. Before eating, spend 30 to 90 seconds in appreciation, reflecting on all the people it took to have food on your plate and on your interdependence with them.

Take digital hygiene seriously and cultivate a healthier relationship with digital devices. Practices mentioned include feeling your phone in your pocket without taking it out unless needed, keeping phones off the table during meetings, putting the phone in a different room for normal cognitive focus, creating phone-free environments for study, workouts, and possibly the bedroom, and even turning the phone off for long periods.

If sleepy during meditation, make sleepiness itself the object of awareness. Do not fight it; notice what sleepiness feels like and investigate it with curiosity.

Formal connection practice; a few hours over two weeks was said to produce measurable brain change. A few minutes a day can change brain and behavior. Sequence described: begin with a loved one, imagine their difficulty, wish them relief and ease, optionally repeat a phrase such as 'may you be happy' or 'may you be free of suffering,' then extend the practice to yourself, a stranger, and a difficult person by imagining their challenges and wishing relief.

In a difficult situation, imagine how a different person would view it from their perspective, then notice how their view differs from yours to gain distance from your own beliefs and expectations.

After a period such as a month, download your self-tracking data, compare your subjective impression with the actual numbers, and use graphs to assess whether your trajectory is improving over time.

Use the Norwegian 4x4 protocol to improve cardiorespiratory fitness: 4 minutes hard, 3 minutes recovery, repeated 4 times.

Use Tabata intervals as a short vigorous workout. Example given was two back-to-back Tabatas totaling 10 minutes, with 30 seconds recovery between the two Tabata sessions and a 20-seconds-on, 10-seconds-off work-rest ratio.

Always pair protein with greens or another vegetable; greens emphasized for micronutrient density. Examples given include sauteed collard greens, sauteed kale, and salad.

Pure saturated fat without a fiber matrix was described as hard on the gut; explicit advice was 'don't ever do that.'

If low starch intake is impairing sleep or making you feel wired, add clean starches such as rice or pasta; discussed especially for highly active people.

Treat visceral fat reduction as a priority because of its links to insulin resistance, cancer risk, and early death. The main methods emphasized were aerobic exercise plus being in a caloric deficit, with the combination described as especially effective.

Use waist circumference as a proxy for visceral fat if you are not getting a DEXA scan. Thresholds mentioned were 35 inches or above for women and 40 inches or above for men.

Run as fast as you can sustain for 12 minutes and use the distance covered to estimate VO2 max.

Use the combination of resistance training, omega-3, and vitamin D for synergistic benefits. It was described as slowing epigenetic aging by about 3.8 months in one trial context and being associated with substantially lower invasive cancer risk.

Ubiquinol is used for mitochondrial health. There is stronger evidence for ubiquinone, but ubiquinol is the form used here.

She takes a glucoraphanin product rather than sulforaphane itself because it is more stable; specifically mentioned Avmacol, chosen because many studies have used that form. Rationale includes NRF2 activation, detoxification support, and glutathione increases.

She is cautiously experimenting with NR for mitochondrial health, fertility/energy-related rationale, and possible recovery benefits; framed as not core or essential and not something she'd prioritize on a tight budget. She specifically mentioned taking True Niagen NR.

Expressed more interest in natto than nattokinase supplement form.

Bananas contain an enzyme that breaks down blueberry polyphenols; recommendation was specifically not to combine them if seeking blueberry polyphenol benefits.

For beginners, prioritize moving correctly before worrying about intensity or rep ranges.

Give the body time to adapt so you do not become excessively sore early in training.

Maintain regular weekly training frequency because it is important for most exercise adaptations.

Include upper-body pressing patterns in training, with both horizontal and vertical pressing represented as part of balanced exercise selection.

Include upper-body pulling patterns in training, with both horizontal and vertical pulling represented as part of balanced exercise selection.

In a single workout, one option is to include one lower-body hinge exercise as part of a balanced four-exercise template.