All protocols

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.

Get either total testosterone plus SHBG or a free testosterone measurement as part of blood work.

Maintain diet as a core lifestyle pillar for hormone optimization.

Hair loss is stated not to be a good reason to avoid creatine because it is not expected to raise androgens to supraphysiologic levels; think of it as bringing you toward what you are naturally inclined to have.

Optimizing the gut microbiome can decrease conversion of carnitine and choline into TMAO.

Do not exceed three to four standard drinks every two weeks; one huge glass of wine may equal about five standard drinks. Alcohol significantly increases aromatase and can reduce LH/FSH and testosterone.

Use breathing to cultivate calmness; described as a way to generate trust and a calm state of mind.

Practice not eating to learn to control hunger.

A backpack can add challenge and effectively increase the workload of a walk; recommended only when the dog is a little older.

Specifically criticized in the context of disconnected, poor-quality walks.

Mentioned negatively in the context of poor walking structure when combined with distraction and a flexi-leash.

Recommended as a way to experience moving from fight/flight/avoidance into calm surrender and mental quiet.

Daily walking was framed as a basic obligation and prevention for destructive behavior and barking. For most dogs, 20–30 minutes is not enough; a minimum guideline given was two 30-minute walks per day, with high-energy dogs sometimes needing up to a couple hours twice a day. Long, structured walks were emphasized as powerful medicine for both human and dog.

Appropriate for emergencies such as bad weather or smoke, but not as a replacement for walks.

Use deliberate retrieval practice to improve memory, especially for names; actively recall and use the person's name several times.

For deeper learning, visualize information and interact with it rather than memorizing labels alone.

Try to recall, draw, or reproduce information before checking the answer; retrieval failure and mistakes followed by corrective feedback improve later learning.

Continue strengthening skills you already know, such as playing familiar piano pieces, to stay sharp.

Change where you sit to alter perspective and potentially improve attention and memory.

If attention is fading during meetings or talks, get up and take a walk.

Before sleep in a hotel, study the evacuation map, locate exits, mentally rehearse the route, and if needed physically walk the hallway to encode it rather than only reading the map.

On a flight, personally locate the emergency exits and actually read the safety card rather than relying only on the demonstration.

If it has been a long time since using a skill like scuba, brush up, revisit it more often, and retake the full course if you no longer trust your competence.

Test balance by standing on one leg for at least 10 seconds.

Poor sleep worsens balance; get good rest, generally around eight hours when possible, and after an all-nighter get a nap and sleep a little longer the next day.

Use physical therapy and its exercises to address pain, function, and age-related decline.

In stressful situations like teaching or presenting, remember to breathe.

Wearable emergency alert device worn around the neck for use after a fall.

Super-agers and Blue Zone-style populations are described as eating well as part of daily life rather than extreme dieting.

Rather than relying only on gym sessions, build movement into daily routines and environment; examples include walking uphill or on uneven surfaces and bike commuting.