All protocols

Avoid pre-workouts, fat-burning compounds, ephedrine, and high caffeine before training if they raise body temperature. Increasing body temperature before exercise limits performance and exercise capacity. This is especially important for people who are not caffeine-adapted, since caffeine can increase core temperature and constrict blood vessels.

Avoid pre-workout drinks or substances that increase body temperature before exercise because they limit performance.

A beer or two after long runs or cycling was mentioned as potentially helping dump body heat, with the caveat that this only applies if alcohol use is appropriate and legal for the person and there are no issues with alcohol.

Do not ingest things after exercise that increase body temperature, because they impede recovery.

Includes over-the-counter compounds such as Tylenol, Advil, and naproxen sodium, which can lower body temperature to some extent and are sometimes used by endurance athletes during long exertion. He advises thinking carefully before using them for performance because of potential liver/kidney effects and fluid/salt balance concerns.

Do not cool yourself so much that you become excessively cold; use the method intelligently.

Avoid excessive warming because it can be dangerous.

CLA; can come from food or supplements; stimulates CCK release and helps blunt appetite.

Keep body weight in a healthy range to help manage blood glucose and type 2 diabetes risk.

If very hungry and wanting a steep increase in glucose, eat carbohydrate-rich food first; combining many macronutrients together is also presented as a way to get a steeper glucose rise.

May reduce blood glucose slightly.

Stimulates appetite by triggering increases in blood glucose.

Capsaicin-containing foods such as hot chili peppers can lower blood glucose.

Can lower blood glucose; mentioned alongside hot chili peppers.

Consumed as a caffeine source; mentioned as part of his routine.

Get blood levels of thyroid hormone tested to determine whether iodine or other thyroid support is needed and to assess hypo- or hyperthyroid concerns.

Beyond Brazil nuts, selenium can be obtained from fish and shellfish, meats, dairy, eggs, grains, and some plant foods. Mentioned examples include yellowfin tuna, shellfish, ham, pork, beef, turkey, chicken, cottage cheese, eggs, brown rice, mushrooms, spinach, milk, yogurt, lentils, and cashews; however, vegetarian sources like mushrooms, spinach, milk, yogurt, lentils, and cashews may not be sufficient alone for higher intake targets.

Make sure selenium intake is sufficient to support healthy thyroid function; check local or regional recommendations against your current intake, and if cleared by a doctor, experiment with increasing selenium to see how it affects metabolism.

Make sure iodine intake is sufficient to support healthy thyroid hormone levels, especially if following restrictive or very clean diets; if purely plant-based and eating lots of cruciferous vegetables, pay extra attention because cruciferous vegetables may increase iodine need.

Make sure L-tyrosine intake is sufficient to support healthy thyroid hormone levels.

If someone does not make enough thyroid hormone, synthesized thyroid hormone can be taken by prescription under physician care.

If bringing carbohydrates back after a long ketogenic period, do it gradually to potentially avoid rapid weight gain associated with low-thyroid adaptation.

Exercise can markedly increase growth hormone release during waking and the following night, especially with weight training or endurance training lasting about 60 minutes. Use about 10 minutes of warm-up, train close to but not to absolute failure, avoid eating too close to exercise and sugary sports drinks during exercise, and cool body temperature back down relatively quickly afterward; women may see the biggest peak in the first 30 minutes of resistance exercise, while men may peak around 60 minutes total.

Mentioned as another amino acid that can substantially increase growth hormone levels, though less emphasized currently than citrulline.

Some people take arginine before bedtime to increase growth hormone, provided blood glucose is low; taking arginine before exercise does not stack with exercise for larger growth hormone increases and may clamp the effect to what either one alone would produce.

Include both palm-cooling/performance and heat/growth-hormone protocols if desired, but perform them at separate times.

Before trying to learn a skill, determine whether it is open loop or closed loop.

Before or during learning, decide what to focus attention on: auditory attention, visual attention, proprioception, limb position relative to body, or outcome.

When learning a skill, work for a defined time block such as 10 minutes, 30 minutes, or an hour, and aim for maximal or near-maximal density of safe repetitions and safe failures. If time-limited, 10 minutes of maximum-focus, maximum-repetition practice is preferable to longer unfocused practice.

Include many error reps and safe failures; errors cue attention, drive error correction, and open the window for neuroplasticity.