All protocols

Gold-standard aerobic capacity assessment is a laboratory VO2 max test using a mask and gas analysis. Field options include a 12-minute Cooper run test, entering distance into an online calculator, or a Rockport one-mile walk test if hard running is not feasible, recording both time and end heart rate.

Use a heart rate monitor during the one-mile Rockport walk test to capture end heart rate for VO2 max estimation; watches are also mentioned as a practical option.

Run the full battery at least annually, and every six months if possible. Complete it within a week rather than in one day; a three-day split is described as probably best.

Perform movement assessments when fresh rather than when sore or fatigued.

Place skill, max strength, and power testing early in the day before fatigue accumulates.

Use the same protocol each time you test so that changes reflect progress rather than procedural differences.

When you wake up, write dreams down; doing so can help more of the dream return even if it does not yet make sense.

Audio program used around surgery to aid healing and reduce trauma.

For 30 seconds, pay attention to one object such as the breath, your hand, or a clock without getting lost in thought; used to reveal distractibility.

Notice the thought stream and physiology fueling anger or other negative states; this creates freedom to get off the ride and decide whether staying in the state is useful and for how long.

Men should get a sperm analysis to assess sperm number, motility, morphology, and fertility potential; it is relatively inexpensive and worth doing. Refrain from ejaculation for 48–72 hours before the test, and consider having sperm analyzed at least once every five years.

If sleep is interrupted, make it up the next morning, the next night, or by going to bed a little earlier, if your lifestyle allows. Avoid intentionally depriving yourself of sleep for rewarding or exciting activities.

Try to enter sleep as calm as possible. Helpful options mentioned include meditation, deep breathing, a warm bath, prayer, or reading a comforting book. Avoid going to sleep anxious or hyped up, and avoid highly exciting or novelty-heavy content such as stress-inducing video games; choose material that is calming and not too exciting or too boring.

If you want to increase heart rate for physical work output, make inhales longer and more vigorous relative to exhales.

Ask mother, grandmother, and even great-grandmother about puberty timing, pregnancy, perimenopause/menopause timing, and family history of conditions such as endometriosis, fibroids, and PCOS.

In teenage years, prioritize looking at cortisol rather than estrogen/progesterone because the reproductive axis is often still immature and variable.

Use stool testing to assess the microbiome, including markers such as beta-glucuronidase relevant to estrogen recirculation and possible estrogen dominance.

Preferred over blood when possible because it provides metabolomics in addition to hormone levels.

Higher vegetable and polyphenol intake is described as an important predictor of lower future breast cancer risk, with the teenage years emphasized as a particularly important window. She also mentions aiming for five colors of vegetables per day.

For people who do not like vegetables, use smoothies as a practical way to increase intake. If daily smoothies are unrealistic, aim for three times per week. One example given was a daily high-variety smoothie with many fruits and vegetables, prepared in batches and frozen into daily portions.

Blend vegetables such as broccoli, kale, and cauliflower into smoothies to increase vegetable intake and support microbiome change. Frozen steamed broccoli is suggested because it has very little taste and can be hidden in a chocolate smoothie. Flavor strategies to improve compliance include chocolate, or vanilla with berries.

Use greens powders for convenience, especially for people who dislike vegetables; combine with flavors they like such as chocolate or vanilla with berries.

Use red blood cell or whole blood magnesium rather than standard serum magnesium.

Listed as a major target for improving vitality and longevity.

Listed as a major 'don't' for vitality and longevity, but no further specifics were provided in this segment.

Avoid not moving enough; choose exercise according to individual phenotype rather than a one-size-fits-all approach.

Especially avoid lots of cardio without much resistance training because it may elevate cortisol; runners, especially marathon runners, were cited as tending to have higher cortisol levels.

Vitamin C can decrease the cortisol effect associated with chronic cardio.

Recommended with fish oil to support resolution of inflammation; described as especially effective in combination with fish oil and also suggested for painful periods. In some cases, used alongside higher-dose fish oil.

A coronary artery calcium (CAC) score is obtained with a chest CT scan and can sometimes be self-ordered.