All protocols

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.

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

Ensure nutrients are available so recovery can occur and work output can be sustained across training sessions.

If you train a muscle less often, compensate by doing more work in that workout so total weekly volume stays the same.

A little soreness is acceptable, but do not get so sore that total training volume is compromised.

Practice experiencing awe daily; as little as 1 minute per day was described as sufficient to reduce long COVID symptoms. Also discussed as beneficial for reduced inflammation and elevated vagal tone. Nature and music were mentioned as ways to evoke awe.

Use music as a way to evoke awe; also discussed as potentially helpful for chronic pain, especially through contemplative or meditative approaches to music.

See a horizon in the morning; discussed as personally very important. After broad visual exposure like seeing a horizon, then go indoors and focus on work.

Discussed positively as a place for a communal sauna-type experience.

Strongly recommended as health-promoting; described as conferring a 10-year life expectancy benefit in a meta-analysis of 350,000 participants.

Get your heart rate way up and move quickly, as quickly as you safely can, once a week.

Japanese hot spring bathing facilities discussed as combining water, springs, heat, bathing, eating together, and family/community time into a broader communal experience.

Discussed positively as a gym environment with strong social community, including barbecues, cleaning the gym together, and costumes.

Recommended as a way to bring people together; discussed as deeply rooted in human history and associated with storytelling, connection, and awe.

Keltner says he does probably four saunas a week; discussed as good for the body and for conversation/community.

Control autoimmune disease earlier in life to reduce inflammatory burden that may affect ovarian function.

Seek earlier diagnosis of Hashimoto's as part of addressing inflammatory contributors to ovarian aging and fertility issues.

If trying to conceive and not pregnant after six months, get an evaluation; especially emphasized for secondary infertility and older women.

Use a mail-in sperm test processed by a CLIA-certified lab to obtain valid sperm parameters without needing a doctor or fertility clinic.

Get sperm fragmentation testing after two pregnancy losses as part of recurrent pregnancy loss evaluation.

Get uterine evaluation after two pregnancy losses or when indicated by fertility issues.

Get tubal evaluation after two pregnancy losses or when indicated by fertility issues.

If Hashimoto's is found in the setting of low AMH, start thyroid replacement as part of treatment.

If low AMH or timing concerns are identified, consider trying to get pregnant sooner rather than waiting for the 'perfect time.'

If not partnered but wanting pregnancy and facing fertility timeline constraints, consider donor sperm.

Consider embryo freezing as an option when fertility timeline is constrained.

If luteal phase is under 11 days, pursue further investigation because it can indicate an ovulation disorder. Suggested evaluation includes prolactin, thyroid, AMH, and PCOS assessment.

Come off the birth control pill 3 to 6 months before trying to start a family so you can track cycles, detect ovulation, and identify abnormalities early.

After stopping hormonal contraception, if you cannot detect ovulation or cycles are irregular, get evaluated promptly rather than waiting months of trying.