All protocols

For strength, use musculature as a system and distribute work across more muscles rather than isolating one muscle.

Perform sets to failure or near failure, defined as inability to perform another repetition in good form; occasional full failure is acceptable.

For untrained or typical individuals, about 5 sets/week per muscle group in the 30–80% 1RM range is the minimum to maintain muscle.

Between work sets, perform about 30-second hard contractions/flexing of the target muscle to enhance hypertrophy, though this may compromise performance on subsequent sets.

For increasing testosterone, do 6 sets of 10 reps, lightening the weight if needed across sets, with about 120 seconds rest between sets. Use big compound movements such as squats, deadlifts, or chin-ups rather than isolation work, and likely limit this protocol to no more than twice per week.

Walking around a bit between sets can help move lactate out of the muscle and aid recovery between sets.

Use watches or other devices that measure heart rate variability for recovery assessment.

At the end of training, use non-sleep deep rest to deliberately engage the parasympathetic nervous system and kickstart recovery instead of immediately going to your phone.

Antihistamines may blunt benefits of cardiovascular and resistance exercise by disrupting inflammatory signaling; avoid if possible without compromising breathing.

Use the Reveri app to access deep rest states after training as part of calming the system and reducing inflammation.

Mentioned as a tool that may accelerate the transition from soreness to not sore.

Vegans and vegetarians may want to supplement leucine if dietary intake is insufficient to support muscle growth and repair.

For typical people not using performance-enhancing drugs, eating 2–4 times per day appears sufficient to support muscle repair and growth; six or seven meals per day are not necessary, and one meal per day is also not ideal.

For people whose reward system is distorted by gaming, stop playing video games to reset reward pathways and regain interest in other activities.

For addictions so severe that continued access to the drug or behavior prevents abstinence, use residential treatment or a higher level of care.

Recognize cues that provoke craving, including both negative states and positive events such as success or celebration, because triggers can release anticipatory dopamine and drive relapse.

Use Alcoholics Anonymous as a recovery structure; the guest explicitly endorses becoming highly engaged with AA rather than avoiding it because it feels cult-like.

Use truth-telling as a core recovery practice; avoid lying not only about substance use but about everyday details as well, because the habit of honesty is framed as strengthening prefrontal control circuits and supporting balanced living.

Use with glutamine for extreme sugar cravings; mix glutamine into full-fat cream and take a sip or two when cravings occur.

Discussed as hydrochloric acid tablets/capsules for low stomach acidity-related issues such as food allergies, mood or autoimmune issues, indigestion, and gut acidity. Start with 1–2 tablets midway through a meal and assess symptoms; use caution and consult a doctor.

Usually taken as betaine HCL pepsin tablets/capsules during meals for digestive support and stomach pH adjustment. Start slow with 1–2 capsules and find a comfortable level that does not create excessive warmth in the stomach or disrupt digestion; consult a healthcare provider.

Studies suggest that taking large amounts of probiotics or prebiotics can sometimes cause brain fog. The goal is to support microbiota diversity rather than maximize quantity.

Can also help reduce nausea.

Use an independent readout of heartbeats to compare against your heartbeat-counting accuracy during interoceptive training.

Deliberately spend time not pursuing pleasure; even being a little bored and anxious was described as a way to reset the pleasure-pain balance.

Especially if susceptible to depression or during hormonal transitions, talk to a doctor and get blood work that includes measures of thyroid hormone and cortisol hormone.

Drink morning water at more or less room temperature rather than very cold if cold water causes cramping.

Can be used in small amounts during the fasting window on some days; he mentions a spoonful or three, though not most days.

After a 90-minute cognitive work bout, do some form of physical exercise to support brain and body health.

Use a 3:2 weekly split for 10 to 12 weeks emphasizing strength/hypertrophy on 3 days and endurance on 2 days, then switch for the next 10 to 12 weeks to emphasize endurance on 3 days and strength/hypertrophy on 2 days.