All protocols

Insist on sleep interventions for youth at increased risk for mental health problems.

Take two or three deep breaths before eating to help calm pre-meal stress and support digestion.

Avoid drinking as many fluids while eating to support digestion.

Shift diet and/or supplementation so omega-3 intake is higher relative to omega-6; described as having profound effects on mood and depression and improving heart rate variability.

Algal oil can be used as an alternative omega-3 source for people avoiding fish oil. Some people tolerate and like it, though it may cause skin itchiness in some individuals.

For people who eat meat, choose meats from animals that grazed on grasses containing a lot of omega-3s, since the source of the meat matters for omega-3 content.

Select fish oil brands that emphasize good sourcing and decontamination to reduce concerns about mercury and other contaminants.

Chew one gel tablet to check whether fish oil is rancid; if it tastes very fishy and rancid, spit it out.

Use beef as a particularly rich dietary source of L-carnitine.

Do not take very large amounts of probiotics, especially lactobacillus-heavy products, because excessive intake may cause brain fog and inability to focus.

Do not take Adderall recreationally for learning or focus.

Ensure adequate nourishment to support performance.

Pre-exercise eating is optional based on preference, and should not be avoided due to temperature concerns because the thermogenic effect of eating is minor. Examples given include having food in the stomach or eating a couple of hours before training.

Do not allow body temperature to get too high; overheating is dangerous for tissue health and performance.

Do not become hypothermic; excessive cold can also be dangerous.

If doing cold water swimming, do it with somebody else who is skilled at it; not alone.

Suggested as a practical, if awkward, way to warm the face outdoors; warming the face is described as more effective than covering and warming other body parts.

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.

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

Avoid excessive warming because it can be dangerous.

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.

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.