All protocols

Swish a small amount of olive oil around the mouth for a short period, then spit it out. This low-cost oral hygiene practice is promoted as a simple way to reduce oral bacteria and support mouth health, though the evidence base is limited and not strong enough for a broad recommendation.

Use a water filtration system designed to reduce fluoride in drinking water, such as a countertop or gravity-fed filter, a refrigerator-fill filter, or a whole-house unit. The goal is to lower fluoride exposure at the tap while still making everyday hydration convenient and consistent.

Start with nutritional testing as part of precision medicine phenotyping; use a combination of blood and urine to assess micronutrient gaps relevant to hormone production, including antioxidants, B vitamins, glutathione, and magnesium.

Listed as one option for the multi-joint strength day in the four-day split.

Contract the pelvic floor muscles for 5 seconds, then fully relax for 5 seconds, repeating in a controlled cycle. Use the muscles that stop urine flow only once to identify the right muscles, but don’t practice during urination, since that can train dysfunctional patterns. This builds pelvic floor strength and control while avoiding habits that can interfere with normal bladder function.

Spend time with your bare feet directly on natural ground outside, ideally in the morning and optionally while getting sunlight. The idea is that direct contact with the earth may help you feel more settled and connected, though the evidence for strong physiological effects is limited.

Dimmable red bulbs with the proper wavelength for evening use in standard lamps; he specifically names Bon Charge as the brand he uses.

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.

Recommended to help keep cognitive circuits tuned by practicing speech production.

Cut time spent on TikTok, X, porn, gambling sites, YouTube, Instagram, and similar big-tech products to reclaim roughly 8 hours for fitness, work, volunteering, and relationships; avoid isolation and skill loss from excessive platform use.

At least three times monthly, put yourself in a group setting where you are serving or striving with others; examples include a nonprofit, church group, sports league, or riding club. Helping others is framed as an antidote to depression and a way to improve yourself.

Women meeting men from apps should recognize that apps create traceability and added safety context.

Avoid alcohol if you have a history of addiction or simply don't enjoy it. Tone it down if others say it's a problem, if it harms work life, if it makes you violent or mean, or if in your 40s or 50s it seems to worsen aging, sleep, or workouts. Be especially cautious at professional functions unless you know you can handle it.

Scott describes taking his son to a pub for one beer to facilitate conversation and connection.

5 mg edible, used about twice a week when amped up or expecting trouble sleeping; prefers edibles for dosing control.

Young males with a genetic predisposition to psychosis or bipolar disorder should be especially careful, particularly with high-concentration THC. Huberman also advises against THC for mostly young men struggling with apathy, obesity, self-loathing, or porn/masturbation addiction.

Scott's rule: never do substances alone.

Use substances as recreation, not when you need to be on point the next day.

If using TRT, do it under medical supervision.

If young, work to develop good binocular vision both at near distances and at distance, not just on phones or tablets.

Highlighted as a key electrolyte for hydration and neuronal function during exercise; no dosage provided.

Highlighted as a key electrolyte for hydration and neuronal function during exercise; no dosage provided.

Maintain quality nutrition as a foundational health practice, especially after TBI.

Use movement as one of the strongest secondary cues to anchor brain and body in time; in a reset protocol, he gives jogging in sunlight as an example.

Use timing of eating as a cue associated with waking and circadian alignment; in a reset protocol, eat a meal afterward as part of clustering cues.

Use social activity and rhythms as part of circadian alignment.

As part of a shift-work reset protocol, eat a meal around the same target wake period, either afterwards or before the other cues.

When your schedule is disrupted, cluster light exposure, temperature changes, exercise, food, and social interaction into a single 1–2 hour window (with about 1–2 hours of flexibility) for at least 2–3 days to help reset internal clocks. For example, get sunlight, jog without sunglasses, drink coffee, interact with other people, and eat a meal afterward.

To avoid dopamine spikes and crashes, approach activities with a little less excitement so you can do them more consistently.

When coming off a period of high stress, do some adrenaline-spiking behavior rather than dropping immediately into only passive recovery; specifically, do not go strictly to massage, vacation, and yoga nidra all day long in that context.