All protocols

Recommended for children not mainly for nutrition, but so they arrive hungry and dinner feels more rewarding; framed as helping their brains register hunger-reward association.

Hard exercise is described as fundamental for affect management and maintaining overall body-brain function; examples and variants mentioned include picking up heavy things, running around, going to the gym, and a four-day cycle of push, pull, legs, zone 2, and yoga done across the week.

Protocol to break technological addiction: keep the first hour after waking, the last hour before sleep, and meal times device-free; at meals, eat with other people without devices to improve relationships and change your relationship to technology.

Approach lifting as an ongoing practice rather than merely working out; remain a student of the process.

Use prayer as a regular spiritual practice; examples given include saying prayers, being deep in prayer, praying the rosary over the course of the day, and praying the divine office with your spouse, including by FaceTime or phone when apart.

Allow some hunger before dinner so the meal is more rewarding.

Check sleep once a week against a subjective quick line in your notebook as a guard against over-quantification.

Train legs regularly, as leg workouts are emphasized for large muscle groups, hormone balance, and muscle protein synthesis. The recommendation notes doing leg day every fourth day, even if it is uncomfortable.

Use a standard front plank for muscular endurance; target is 60 seconds.

Use 220 minus age as a rough predicted maximum heart rate reference during anaerobic-capacity testing.

Use bioelectrical impedance as an alternative body composition assessment.

During a squat, the knee should be able to travel as far over the toes as possible while maintaining good position and keeping the feet flat.

Stand on a force plate and perform as many vertical jumps as fast and as high as possible for 60 seconds to assess anaerobic capacity in the lab.

Use a one-mile submaximal walk test if you cannot or do not want to run hard for 12 minutes; record time and end heart rate to estimate VO2 max, optionally using an online calculator.

Use a body composition test to assess whether you have sufficient muscle mass for health.

Score movement quality as 0 for very high acute risk, 1 for minor flaw requiring caution with load and volume, and 3 for acceptable to proceed.

Access a highly qualified physical therapist or movement specialist to identify movement patterns such as overhead pressing, squatting, and running; presented as the gold standard for movement assessment.

Ensure joints move through a general full range of motion during assessment.

Organize the full testing battery across three days; two days is technically possible but three is preferred.

Use gas exchange testing to assess metabolic flexibility via respiratory exchange ratio.

Check alanine aminotransferase as a liver marker that can signify inflammation and fatty liver risk.

Avoid consuming oils that have oxidized, including large containers of polyunsaturated oils that sit too long or in the sun, and avoid repeated deep frying with oils because it can generate trans fats.

Use waist circumference measurement and waist-to-height ratio as early screens for ectopic/visceral fat and metabolic dysregulation.

Use fasting insulin as an inexpensive early marker of metabolic dysregulation and future diabetes risk.

A genetic stool-based screening test for colon cancer; if used, it needs to be repeated every few years.

Use fasting blood glucose and fasting insulin, multiply them and divide by a constant; if the result is greater than 2, that indicates insulin resistance.

Use microdosing as a personalization strategy, especially after reaching weight-loss goals, to reduce nausea, lower cost, and help maintain weight loss. Rather than stopping abruptly, transition to a lower maintenance dose or another bridging plan because stopping tends to lead to regain and worsening body composition.

If a CGM or personal response shows a strong glucose spike to a given food, consider avoiding it or eating it after something fatty to blunt the spike.

Aim for no more than 3 bowel movements per day and no longer than 3 days without a bowel movement. A healthy pattern is one formed bowel movement, or a couple; avoid tiny pebble-like stools.

Meals higher in protein and fat were discussed as promoting longer-lasting fullness, likely via peptide YY.