All protocols

Use sunscreen to protect DNA from UV radiation; mentioned as one reason to reduce mutation burden from sun exposure.

Consider banking a child's umbilical cord; framed as worthwhile if cost is manageable because stored cord blood stem cells could be useful, especially if a child were to develop childhood leukemia.

After morning light, delayed caffeine, and early exercise, move into a focused learning bout.

Eat the first meal around midday.

If you wake at 3:00 or 4:00 a.m., consider that your natural bedtime may be much earlier and shift bedtime earlier.

Use loud music to increase alertness; volume is a universal factor and loud music tends to wake people up.

Use soft music when you do not want as much wakefulness; soft music does not tend to wake people up as much.

Use extreme caution with anything involving stem cells, including reinjecting one's own blood or stem cells, due to risks such as inappropriate differentiation or tumor formation.

Diet response is highly individual: some people do better on heavily meat-based, low-plant diets, while others do much better on plant-based diets with few meat or animal products.

Use a mindfulness practice such as eating one almond while focusing all attention on its taste and texture to shift from pursuit/craving into present-moment enjoyment.

Suggested before using dopamine-increasing interventions for low motivation or procrastination.

Leverage top-down expectation to positively impact performance, focus, and working memory, based on the caffeine/Adderall expectancy example.

Alcohol, particularly beer and other grain alcohols, is flagged as potentially increasing estrogenic activity; especially advised against during puberty.

If concerned about excessively high or low thyroid hormone levels, look up symptoms and talk to a physician.

Keep blood glucose relatively low around exercise to support growth hormone release; this includes probably not eating too close to exercise and not ingesting a lot of sugars during exercise, since a caloric sports drink immediately flatlined growth hormone levels in the discussed evidence.

Avoid sports drinks containing caloric sugar during exercise; in the studies discussed, ingesting one immediately flattened growth hormone levels.

At the first meal, avoid carbohydrates to keep epinephrine levels higher; example meal pattern given is protein with salad, such as meat and salad or fish and salad.

Presented as foundational for physical performance.

If you tend to run cold outdoors in winter or fall, warming the face is the most important thing to do.

Do not cool the core with an ice bath before training if the goal is optimal body cooling for performance; cooling palms, feet, and face is more effective.

Used for targeted cooling of the bottoms of the feet during or after training; feet hover about 1-2 cm below the surface in cool water.

Used after training for targeted foot cooling; presented as preferable to full-body ice immersion after endurance work.

Maximize sleep to support skill learning and consolidation.

Anchor movements to an external auditory cue or regular cadence, such as a metronome, to increase repetitions, errors, and successes and potentially accelerate plasticity; intended for intermediate or advanced practitioners.

Include both strength/hypertrophy work and endurance work across the week, not necessarily in the same workout. Keep hard workouts under an hour to avoid excessive cortisol. He also places resistance and endurance sessions on alternate or different days.

View light in the afternoon for sleep health, wakefulness, metabolism, and hormone health. Ideally get outside around 4:00 p.m.-ish to see the sun as it arcs down, or at least get sunlight in your eyes; spend 10 to 30 minutes outside and remove sunglasses.

Include vegetables at dinner, for example alongside rice or other foods.

Advises against supplementing with dopamine or dopamine precursors at any time.

If you are tired in the evening and pushing yourself to stay awake, go to bed earlier to avoid waking in the middle of the night after an early melatonin pulse.

Get a blood panel when looking into depression risk or symptoms; include measures of thyroid hormone and cortisol if possible.