All protocols

Motor movements are a straightforward way to access states of plasticity. After an error-heavy motor learning bout, use the heightened learning state for later cognitive work such as reading, or even deliberate therapeutic work.

Before learning, assess whether you are too alert and need calming or too sleepy and need alerting. Aim for a state that is clear, calm, focused, and perhaps slightly heightened depending on the task.

Engage the vestibular system in novel ways to create errors and a neurochemical state that enhances learning. Novelty relative to gravity—such as being in a new position or slightly unstable—can increase plasticity. Explore this sensory-motor-vestibular space safely; yoga can be one example if the positions are novel for you.

Raise heart rate three to five times weekly for cardiovascular health.

Use a mirror box for phantom limb pain by placing the intact limb into the box so its reflection appears where the missing limb would be, then moving the intact limb while watching the reflection to visually remap the phantom limb into a comfortable position; described as providing immediate relief.

Keep low-level walking in the day to keep the glial/glymphatic support systems chronically active, in addition to nighttime slow-wave sleep.

He personally avoids turmeric despite its anti-inflammatory properties, noting that acute inflammation can sometimes be beneficial. He also warns that some turmeric products may be contaminated with lead and says turmeric may antagonize dihydrotestosterone in men, potentially blunting affect and libido.

Conventional heat source mentioned for injury recovery or wound healing contexts, though the quote emphasizes there is very little evidence that such conventional heat methods drive wound healing via heat shock proteins.

Keep movement after injury because movement itself can act as an analgesic and reduce pain, whereas icing may reduce pain while impairing tissue clearance.

When doing systemic very bright red light therapy, wear eye protection in some cases; this caution does not apply to treatment of macular degeneration.

In some cases, use restriction above and below the injury and then release it to increase perfusion through the site and potentially accelerate wound healing.

Anti-inflammatory drugs that reduce prostaglandins may not be ideal at the beginning of an injury because early inflammation can be beneficial. They may still be useful for limiting pain enough to maintain function.

If you wear contacts or corrective lenses, keep them on during focus practice; do not remove them and use a blurry image.

Having a very full bladder can increase alertness, but do not let it become so distracting that all you can think about is urinating.

Recover from intense focused learning with motor activity involving self-generated optic flow, such as walking, running, or cycling. This can function as a form of non-sleep deep rest and recovery.

If you think you have ADD or ADHD, see a clinician.

Do not try to maintain maximum focus all day long. High performers are not focused all day; instead they deliberately disengage between work bouts, for example by taking walks or bike rides.

A bright light/light board of about 900 lux used early when waking before sunrise to stimulate alertness.

Use eating to shift toward calm/rest-and-digest when too alert.

Do not stay ketogenic all the way through bedtime or do long fasting bouts if either makes it hard to fall asleep; he instead uses carbs later in the day when needed for sleep.

If awake in the middle of the night, read a book under low light before returning to sleep.

Use Michael Seeley hypnosis/sleep scripts at night to turn off looping thinking in the middle of the night and fall back asleep.

Use caution with evening primrose oil because it has estrogenic properties and may alter estrogen levels, including through skin contact; especially relevant around children or if trying to avoid promoting estrogenic pathways.

If using testosterone replacement cream, avoid skin contact with others, especially children and anyone trying to avoid androgen exposure, because transdermal transfer can occur.

Avoid exposure to vinclozolin, described as an antiandrogenic fungicide that disrupts male genital development in animal studies.

Avoid keeping a cell phone on and in your pocket because of emerging evidence that close proximity to gonads may affect hormone profiles and gonadal health.

Hair-loss drugs that inhibit 5-alpha reductase may reduce DHT and can carry severe side effects in many individuals, including effects related to libido, strength, connective tissue repair, and aggression/ambition.

If doing the finger-ratio experiment, measure from the base crease of the finger to the tip, excluding fingernails; compare index finger (D2) to ring finger (D4).

Conceptualize emotions using three continua: alertness/calmness, good/bad valence, and inward/outward attentional focus. This includes assessing your level of autonomic arousal, emotional valence, and how much attention is focused internally versus externally, rather than relying only on labels like happy or sad.

Match school timing to adolescent circadian shifts and increased sleep need.