All protocols

Organize bouts of learning, especially cognitive learning, to occur in the 1–2 hours after exercise, and possibly up to 2–3 or even 4 hours after, provided the exercise leaves you energized rather than exhausted. Do not take the exercise to exhaustion, because that leaves you depleted and increases parasympathetic activity rather than supporting alertness and focus.

Track your cycle to identify personal patterns in performance, recovery, and symptoms.

After exercise, lower body temperature back to resting baseline as soon as possible to support faster recovery of muscles and tendons. Use safe cooling methods such as cooling the face, palms, or feet rather than whole-body cold immersion.

Make sure selenium intake is sufficient to support healthy thyroid function; check local or regional recommendations against your current intake, and if cleared by a doctor, experiment with increasing selenium to see how it affects metabolism.

Create constraints that help you remain in control of social media use and prevent compulsive engagement.

Following consistent timing for light, food, and exercise may help people experience healthier seasonal adaptation.

Engage in play as an adult to reopen plasticity, especially in low-stakes settings. Choose activities you are not already highly proficient at, and if you are not naturally playful, do a little play even if it feels mildly uncomfortable. A practical target given is at least one hour of pure play per week.

Wearing a hoodie with the hood up can narrow the visual field and create a more tunnel-like view. That reduced peripheral input may help some people, including children, concentrate more easily by limiting visual distractions.

Regularly ingest foods that provide enough choline to support baseline acetylcholine synthesis. Examples mentioned include beef liver as the most potent source, plus eggs, beef, soybeans, chicken, fish, mushrooms, and kidney beans; includes vegan or non-meat sources such as soybeans.

Write about the deepest emotions, thoughts, and memories related to the lost loved one as a way to access attachment states; this can include writing a letter to the person who was lost as part of the exercise.

For bipolar disorder, combine medication treatment with talk therapy rather than relying on talk therapy alone; talk therapy on its own is rarely, if ever, effective for bipolar depression and bipolar disorder.

Avoid junk food and highly processed shelf-stable foods, especially those combining high sugar/carbohydrate with high fat; Palmer describes this combination as especially harmful for metabolic and mental health.

For self-assessment of movement quality, record representative upper-body press, upper-body pull, lower-body press, and lower-body pull patterns from both frontal and side views. Example choices given include push-up, pull-up or bent row, squat, and deadlift.

For goblet squat holds, a kettlebell is specifically recommended and a dumbbell is also acceptable.

Use a Wingate test in a lab, or outside the lab use sprinting, an air bike, or a rower for an all-out effort of about 30 seconds, up to 45 seconds or even a minute, and record distance or work completed. Kettlebell swings are not preferred because too many technical variables interfere with maximal effort assessment. Use 220 minus age only as a rough predicted maximum heart rate reference.

Place body composition testing first in the assessment sequence because acute exercise can distort results via inflammation and water storage. Avoid hard exercise the day before, and preferably for 48 hours before, a body composition test.

In your 20s, establish baseline measurements for estrogen, progesterone, testosterone, DHEA, the broader androgen pathway, and estrogen metabolites.

Discussed as a local vaginal option because receptors can convert it into testosterone and estradiol. Intrarosa was named as a vaginal DHEA preparation used especially in sexual medicine and for some breast cancer patients to provide local testosterone/estradiol effects in vulvovaginal tissue.

Use methods to eliminate distractions as part of ADHD management.

Supplemental fiber; described as something many doctors are now recommending patients take a little bit of.

Prioritize getting enough slow-wave sleep, especially in the early part of the night, so the brain can recover more effectively. This supports glymphatic clearance and tissue repair, including growth hormone release that helps with healing.

Make sure children get enough sleep, including naps and later sleep when needed, so their brains can recover and develop properly. Adequate sleep supports learning, neuroplasticity, and healthy cognitive functioning.

To rewarm someone who is cold or hypothermic, apply gentle external heat to glabrous skin areas such as the palms, soles of the feet, and face. These regions transfer heat efficiently and can help raise core temperature without overheating or burning the skin.

After arriving in a new time zone, get moving and plug into the local daily rhythm—such as exercising, eating, and staying active at the destination’s usual times. Pairing physical activity with local light, meals, and social cues helps shift your body clock earlier and makes it easier to adapt to the new schedule.

Use canoeing or kayaking as a warm-weather cardiovascular workout, not just a leisurely float. The key is to add sustained effort and pace so it functions as aerobic training, which builds fitness while taking advantage of a low-impact, outdoor activity.

If you’re using a progesterone IUD and want to conceive, plan to have it removed several months beforehand rather than right at the time you start trying. The idea is to give the uterine lining time to rebuild, especially if you’ve had little or no bleeding on the device, which may improve the odds of getting pregnant.

Peer-led support groups for relatives and loved ones of people with addiction, such as Al-Anon or Families Anonymous. They provide a structured place to share experiences, learn coping strategies, and set healthier boundaries while dealing with the stress of someone else’s substance use. The main benefit is reducing isolation and helping family members respond more calmly and effectively.

A dermatology surveillance approach for people with many moles, using baseline whole-body photos and/or mole maps to track lesions over time. By comparing images across visits, it makes subtle changes in size, shape, color, or new lesions easier to spot early, improving detection of suspicious skin cancer changes.

A melanocortin receptor agonist used to boost sexual desire, primarily for premenopausal women with hypoactive sexual desire disorder. It’s typically taken as a subcutaneous injection about 45–60 minutes before sexual activity, working through brain pathways involved in desire rather than as a direct hormone replacement. The main benefit is improved libido and sexual interest, with caution advised in people with a personal or family history of melanoma.

Use deliberate heat or cold exposure to nudge your body clock by changing core temperature at the right time of day. A hot shower can be used to trigger a cooling phase afterward, while a cold shower can provoke a rebound thermogenic rise; the timing of that temperature swing is what matters. Done strategically, this can help shift circadian timing earlier or later rather than just feeling refreshing.