All protocols

Spend time in silence as a reset; initial discomfort tends to give way to calm. Includes turning off background music and TV instead of keeping constant noise on.

Can significantly boost cortisol. If experimenting, use only a small amount and be cautious not to spike cortisol too much, especially later in the day. Avoid entirely if pregnant, breastfeeding, or hypertensive/high blood pressure.

Presented as useful for pain, fertility, and blood pressure management.

Used for blood pressure and diabetes; one treatment was followed by about a 25-point drop in systolic blood pressure, and the protocol described was weekly treatments for 8 weeks.

Recommended in the context of ketogenic dieting to make sure you remain in ketosis.

Use power walking as a way to get heart rate up for cardio-related brain benefits.

Continually challenge the brain with novel activities that are frustrating but achievable; once you get good at something, switch to something you are not good at to keep driving plasticity.

Host suggests finding cognitively challenging activities you want to do enough to choose them voluntarily; examples given include learning a new language or a new instrument.

Use the Norwegian 4x4 protocol to improve cardiorespiratory fitness: 4 minutes hard, 3 minutes recovery, repeated 4 times.

Run as fast as you can sustain for 12 minutes and use the distance covered to estimate VO2 max.

Drink yerba mate before workouts, with guayusa mentioned as a sweeter alternative. The idea is that it may raise GLP-1 and shift metabolism toward greater fat oxidation, potentially improving fat burning during exercise and even at rest.

Get some movement before or after eating, such as a walk, jog, cycle, or other exercise. The goal is to blunt the post-meal blood sugar spike by using muscle activity to help clear glucose from the bloodstream.

Entering ketosis is presented as a possible approach for depression that may not be right for everybody, but might be right for certain individuals grappling with it.

A cup of coffee is used as a pre-exercise stimulant, often paired with hill running. The idea is to raise adrenaline and arousal before the workout, which may support energy, immune-related effects, and overall workout intensity.

Used to run a 30-second attention test to assess whether you can maintain attention without getting lost in thought.

Keep endurance sessions to about 75 minutes or less rather than pushing long, continuous efforts. The idea is that once workouts run beyond that point, cortisol may rise enough to start suppressing testosterone, so capping duration helps avoid that hormonal drop.

Bring body fat down from clearly elevated levels using a calorie intake below maintenance while keeping food quality high, with enough protein, fiber, and fruit to support the cut. Pairing the fat loss with resistance training helps preserve lean mass and can improve hormone and fertility markers, especially in men.

Limit or avoid ongoing opioid use, especially long-term or excessive exposure. Chronic opioids can suppress the endocrine system by lowering testosterone and estrogen, and prolonged use has been linked to hormone-related syndromes that can affect sexual and overall hormonal health.

Lift heavy loads in the low-rep range, typically around 1 to 8 repetitions per set and roughly 70% to 95% of your one-rep max, while stopping short of failure. This style of training is used because it produces a strong, short-lived rise in testosterone and emphasizes high-intensity strength work.

Include one longer aerobic workout each week, typically about 45 to 60 minutes, kept at an easy-to-moderate Zone 2 to 3 effort such as a brisk hike, jog, or steady bike ride. This builds cardiovascular endurance and aerobic capacity without the fatigue of harder training, making it a useful base session in a weekly exercise routine.

Work with a therapist who does more than provide support and rapport: the emphasis is on helping you gain new self-understanding through guided reflection and interpretation. The goal is to surface insights you would not reliably reach on your own, which can make therapy more transformative than simple emotional validation.

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.