All protocols

Purified fiber prebiotics are described as a mixed bag and less ideal than diverse plant fibers for fostering microbiota diversity; isolated fibers can produce narrower effects than the complex array of fibers from whole foods.

Perform static stretching after running, weight training, resistance training, cardiovascular training, or other physical activity when already warm, as this appears most beneficial and allows immediate transition into stretching.

Avoid static stretching before running or cardiovascular training, and possibly before resistance training, because it may limit performance. Exception: use static stretching before training when it improves form or safety, such as when overcoming tightness, returning from injury or surgery, or needing greater confidence and safer movement even if speed or load is reduced.

Cooking can increase protein bioavailability from plant sources by breaking some of the bonds in the plant material.

Suggested as a strong leucine source when the protein is isolated into powder; corn protein is about 12% leucine by protein content.

Loading creatine can saturate phosphocreatine stores faster, usually within about a week, but involves trade-offs.

If you wake from a dream you were enjoying and want to re-enter it, keep your eyes closed.

Approach sleep directly and navigate from the transition state; described as powerful for resetting the system and changing rigid schemas.

Intentionally waking in the middle of the night can be used to explore liminal states and appreciate a different mode of awareness.

Set an alarm between 3 and 4 a.m. and get up to grieve during that period; described as allowing more intense mourning and changing the sleep/wake challenge around grief.

Maintain a nightly pre-sleep prayer practice; if you fall asleep during it, resume upon waking, and if needed get out of bed to complete it before returning to sleep.

Use very short periods of practice to integrate meditative state into daily life rather than relying only on long sits or retreats.

Walk around while keeping a problem in mind as much as possible; when attention drifts, bring it back to the problem.

Use cold showers or hot showers regularly in a directed, targeted, practiced way to evoke awe or sensory intensity.

Practice sky gazing for 10 minutes a day; the eyes cannot grab onto things, which is part of the effect.

Use difficult physical postures such as holding your arms straight out for about 3 to 5 minutes or doing horse stance; practice especially at the end of the day when tired, waiting for the critical moment of resistance.

Practice tolerating ambiguity and incompleteness by engaging with unresolved material such as puzzling symbolic texts, parables, Tarkovsky or Jodorowsky films, and contemporary dance you cannot easily define.

Even with Alzheimer's, sensory loss, or degraded feedback, continue challenging the system rather than accepting deprivation.

After injury, return to motion rather than immobilizing completely; offered as an analogy for broader rehabilitation.

For osteoporosis and structural health, lift something heavy and use impact loading by pounding the ground in the right dosages and ways.

Meditate for five minutes by paying attention to the pause between inhale and exhale rather than the inhale or exhale themselves.

Train noticing transitions, such as between breaths, between sleep and waking, or between actions like setting down the phone and picking it up.

Use the urge to urinate as a practice in observing multistability and finding pleasure within discomfort rather than immediately going to the toilet.

Stand in shallow water for an extended period as a meditation practice that can reveal different layers of sensation; example given was about an hour as the sun went down and it became cold.

When cold, stay and investigate the sensation closely to discover the heat underneath it.

Use rhythms and polyrhythms as a practice for multistability and keen observation, including listening to two rhythms at once, inhabiting one perspective and then another, and switching back and forth.

Cultivate grieving capacity by inviting it into life and designing practices for it, including allowing grief over the passage of time.

Skip lunch before a special dinner so you arrive hungry and your senses are tuned to the subtleties, pleasures, and aversions in the meal more clearly.

Keep exercising but transform the paradigm by bringing attention and movement awareness into the exercise itself.

Practice hanging, spinal waves, and spending time in the squat as a simple movement protocol for stretching the body open, compressing it fully, and linking the two.