All protocols

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

Use enough specificity to drive adaptation but enough variation to reduce overuse injury risk and maintain progress.

If you lack heavy weights, use slower reps and more time under tension to stimulate hypertrophy; when traveling, very slow reps such as a 10-second eccentric, 10-second hold, and 10-second concentric can create an effective hotel-room workout.

Perform speed, power, and strength work at the beginning of the session while fresh, and avoid cardio or other fatiguing work beforehand because it compromises quality.

Power work can range broadly in total sets per workout, roughly 3 to 20 depending on context, though 3–5 is the core framework.

During planks, actively contract scapulae, core, quads, and glutes as hard as possible rather than merely holding position passively.

For hypertrophy, make sure training is sufficiently hard; the only clearly wrong combination is infrequent, low-intensity, low-volume work.

Include a combination of bilateral and unilateral exercises in hypertrophy training to support balanced development and reduce imbalances over months and years.

For hypertrophy, pre-fatigue a target muscle with an isolation exercise before compound work if you want to guarantee that muscle gets emphasized.

Mentioned as a possible anti-inflammatory aid with some potential benefit, mainly in more specific circumstances.

Colon cancer was described as something no one should die from because it is easy to screen for and treat early; Attia says everyone should be screened no later than age 40.

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.

Take on learning something difficult that you resist doing, such as a musical instrument, a second or third language, dancing, gymnastics, pottery, music, math, or art. Framed as a way to engage the anterior mid-cingulate cortex and build tenacity.

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

After concussion, do not use prolonged total rest or return full steam immediately; get up and moving and return to work gradually, doing as much physical and cognitive activity as you can tolerate without worsening symptoms such as headache or light sensitivity.

Use science-based online cognitive exercises targeting specific mechanisms, especially after concussion/TBI.

Use sophisticated neurologic testing after concussion; eye tracking is described as a very sensitive way to detect brain problems after concussion because tracking worsens. In sports such as football and hockey, pre-season eye tracking can establish a baseline for later comparison.

Drink water, including during meals if desired, to avoid mistaking thirst for hunger; water can also contribute to stomach and intestinal distension that helps terminate feeding, though it empties rapidly from the stomach.

Prescription drugs targeting immune pathways such as interleukin-17 and interleukin-23 for psoriasis; described as very effective.

After meeting total daily protein needs, distribute protein relatively evenly across the day. For maximizing strength and muscle, aim for 4–5 meals per day, usually 4, with the first meal within an hour of waking and another within an hour of bedtime.

He usually does a 5-minute warm-up on the bike before training.

Include some proportion of weekly resistance training focused on slow controlled contractions and lowering phases to emphasize nerve-to-muscle pathways and muscle-derived signals that benefit the brain. In one example, move the weight as quickly as possible on the concentric phase, lower it at least twice as slowly, pause while keeping the muscles under tension, engage the target muscles before the rep, and avoid setting the weight down until the end of the set.

Deliberately place yourself into situations that moderately increase adrenaline, then cognitively and emotionally calm yourself while activated in order to raise stress capacity over weeks to months. This can be done by bringing heart rate very high through high-intensity exercise such as sprinting or going hard on the bike, then relaxing the mind while the body is highly activated. Practice about once per week; it does not need to be done every workout.

Include healthy fats as part of an oral-health-supportive whole-food diet after eliminating processed foods.

Valter Longo's fasting-mimicking diet is described as primarily plant-based and about 600 calories per day.

Only about 10% of sets in a workout, or 10% of workouts overall, should be high-intensity efforts taken to muscular failure. Most sets should stay shy of failure to allow more total training volume.

Recommended as part of deep nutritional testing to assess methylation-related status.

Included among methylating B vitamins that support detox pathways; also discussed as a nutrient with variable individual needs.

Alternative milk-derived protein source; suggested as another option for protein intake, especially if whey protein worsens acne. Host suggests getting most protein for muscle protein synthesis and exercise recovery from whole food sources.