All protocols

Suggested medicinal mushroom option among favored adaptogenic supports.

For calming adaptogens aimed at lowering evening stress or cortisol, take them in the late afternoon around 4 p.m. Schisandra can be taken in the morning for focus or in the afternoon instead of more caffeine as a pick-me-up that does not interfere with sleep.

During pregnancy, remain as active as possible without causing injury or trying to make gains; the goal is maintenance, not improvement. If you were previously active, do not stop all exercise out of fear. Cardio classes can be used for social connection and maintenance rather than chasing prior intensities.

During the first 12 to 20 weeks, avoid activities that are incredibly stressful because they may increase miscarriage risk.

Hot yoga is described as not necessarily detrimental during pregnancy if done moderately; if you feel too hot, leave and lie down rather than pushing through the whole class.

For women 50+, do impact-focused jump training 10 minutes, 3 times per week to improve bone mineral density. The emphasis is skeletal impact rather than deliberately soft landings.

For longevity and bone/body-composition goals in women over 50, heavy resistance training and sprint interval training are emphasized as key pillars alongside jump training.

For younger women, vary resistance training over time to keep strength and hypertrophy progressing.

Include high-intensity work that produces lactate to support brain lactate metabolism and potentially reduce cognitive decline risk.

A gym-based HIIT option is every minute on the minute using hard compound movements with brief transitions. Example stations included 10 deadlifts, about 8 thrusters, explosive kettlebell swings, and toes-to-bar or V-ups. After 4 hard minutes, take 1 full minute off, then repeat the block 3 times.

Suggested as a tool for all-out sprint intervals.

Preferred carbohydrate sources include colorful fruits and vegetables, rice, oatmeal, sourdough bread, sweet potatoes, kumara, yams, sprouted bread, quinoa, and amaranth.

Aim to be spot-on with nutrition about 80% of the time and allow 20% for life and flexibility.

Avoid eating a big meal before training, podcasting, consulting, or other physically or cognitively demanding activity; host says he prefers not to have food in his stomach for physical activity and gets better mental clarity when he has not eaten a bunch of food.

Use repetitive movement like running, jogging, hiking, pedaling, or rowing to raise overall neural energy and readiness for deliberate work.

Mentioned as a pre-workout cold tool; used for about 1 minute and said to make him feel good before training.

Used both as physical activity and as a restorative/play practice where thinking drops away and enjoyment increases.

Widen your field of view instead of narrowly focusing; used to improve situational awareness and cognitive flexibility.

Use a deliberate breath before speaking or acting, especially under stress, to reduce panic and improve clarity.

To increase lucid dreaming, set a simple cue before sleep about something you want to see or experience later in dreams. You can write down or draw the cue, review it immediately before sleep, and repeat the practice for several days in a row. Example: 'I want to remember the red apple.'

Use body-based methods, especially exhale-emphasized breathing, as part of meditation, hypnosis, or yoga nidra to help calm the mind and fall asleep; use the body to control the mind rather than trying to force the mind to relax.

Use Headspace as a tool to adopt a meditation practice.

Women who want to keep estrogen levels high should probably avoid apigenin; men should also consider estrogen-related effects.

If using bright commercial red light products, use them early in the day, not later, because they are bright enough to wake up the body and brain; possible retinal mitochondrial benefit was discussed for a few minutes each morning.

It is fine to wear prescription lenses or contacts when getting outdoor light exposure because they focus light onto the retina; unlike viewing light through a window, they do not meaningfully diminish the effect.

If you want to remember dreams better, set your alarm to wake in the middle of a 90-minute cycle, especially toward morning when REM predominates.

Writing down thoughts immediately upon waking may help spontaneous later recall of dreams.

Sleep-support compound that impacts the GABA system and chloride channels; found in many supplements designed to increase sleepiness and sleep.

For dinner, choose a calmer, sleepier meal pattern built around white meat or fish plus carbohydrate sources such as pasta or rice.

Record when you went outside for sunlight and how long after waking you did it.