All protocols

Entering ketosis is presented as a possible approach for depression that may not be right for everybody, but might be right for certain individuals grappling with it.

Electrolyte to ingest during water fasting or extended fasting.

During periods without calories, continue to ingest plenty of fluids and electrolytes, including sodium, potassium, and magnesium, because brain and body function depends on adequate electrolyte levels.

Use cognitive behavioral therapy, often in conjunction with pharmacologic therapies. For bulimia, behavioral interventions can work in some cases, especially if done early enough, but combined behavioral and drug-based interventions are described as more effective than either alone.

Serotonin-increasing drug mentioned as often effective for bulimia.

Do not spike dopamine either before or after engaging in effort, because doing so can interfere with learning to get dopamine release from the effort itself.

Use exercise as a glucose-clearing strategy; moderate or intense exercise is presented as easier to titrate and adjust than ingesting glucose disposal agents.

Anything involving sugar, especially simple sugars, can potentially break a fast.

General dietary recommendation to deliberately choose foods that are better for you instead of more reflexive, less healthy options.

Put a gap between the final bite of food and bedtime; examples given are 2 to 4 hours.

If eating within 90 minutes to 2 hours of sleep, keep it small rather than having a big meal.

Avoid caffeine during phase 3, described as roughly 16 to 24 hours after waking, to support sleep and neuroplasticity.

During the 16 to 24 hours after waking phase, avoid bright light and stress to support sleep and neuroplasticity.

Host describes running as a useful lynchpin habit, typically placed early in the day; he specifically notes he would not want to run every day because he does not recover well enough from daily running.

If you miss a day, do not try to make up for it by doing extra the next day; avoid 'habit slip compensation.'

Continue testing or repeating the same six habits and only add more once all six are reflexive.

If possible, place your desk near a window and ideally open it. Sunlight through an open window is described as far more effective than through glass; viewing sunlight through a window is said to be 50 times less effective because windows filter blue wavelengths important for the wake-up signal.

Try to avoid reclining during focused work.

If using sound to increase focus and alertness, avoid white noise, pink noise, or brown noise for extended periods—more than about an hour—because it may be stressful and potentially damaging to the auditory system.

For brainstorming or creative work, remove visual constriction—for example, take off a brimmed hat or peel back a hoodie—to open the visual environment.

When apart for long periods, work on calming yourself and being able to self-soothe rather than depending entirely on another person's presence for soothing.

Avoid the salty-sweet combination in processed foods because it can drive overconsumption and bias cravings toward more processed foods.

Use hot baths as an alternative to sauna to reduce cortisol.

Avoid or reduce fluorescent light exposure late in the evening; mentioned as a possible factor when feeling more aggressive.

Actively attempt to learn new material rather than relying on exercise alone; this can include new physical skills and movements or new cognitive information such as languages, mathematics, history, and current events.

Minimize chronic exposure of the gonads to cell phone-emitted waves, especially when the phone is kept close to the groin. Research suggests possible effects on testicular and ovarian health, including sperm production and motility, estrogen output, and menstrual cycle regularity.

Set aside dedicated grief-processing blocks to deliberately feel closeness and attachment while accepting the new reality of the loss. Suggested duration ranges from 5-10 minutes up to 30 minutes, later expanded to 5-45 minutes or longer, done perhaps every day or every other day depending on capacity and schedule.

Access a trained professional psychologist for proper support in grieving; can be used alone or together with a psychiatrist and/or bereavement group.

Access a trained professional psychiatrist for proper support in grieving; can be used alone or together with a psychologist and/or bereavement group.

Access a bereavement group for proper support in grieving; can be used alone or together with a psychologist and/or psychiatrist.