All protocols

If ferritin is low or low-normal, consider supplementing rather than waiting for overt deficiency. In active women, ferritin around 20 to 25 may be called normal, but the target discussed is closer to 50. If concerned about low ferritin, take an iron supplement every other day starting on the first day of bleeding for 10 days to improve absorption.

If only one blood draw is possible in the cycle, do it 5 to 7 days before the next period starts to capture mid-luteal estrogen/progesterone and inflammatory status.

If adding a second blood draw, do it on the second day of bleeding to assess baseline estrogen.

Adaptogenic plant used for focus and brain fog; Dr. Sims puts it in morning coffee and again in the afternoon instead of more caffeine. Described as regulating dopamine, serotonin, and cortisol.

After resistance training and before entering the sauna, drink about 8 to 16 ounces of water with a little salt.

If the sauna is very hot, move to a lower bench or the floor, and consider covering your head with a towel to protect from heat and make breathing more comfortable.

Pre-high-intensity stack: 200 mg caffeine, low-dose baby aspirin, and beta-alanine; used to enhance top-end training stress. She cautions not to stack high-intensity days back-to-back when using it.

Avoid doing two consecutive days of high-intensity work because it is a significant stress on the body.

If insomnia is significant in perimenopause or menopause, consider working with a sleep specialist.

Suggested adaptogen option; holy basil and tulsi refer to the same herb.

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.'