All protocols

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.

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.

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

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.

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

If errors are not hazardous, continue practicing at a high repetition rate rather than stopping when mistakes occur; learning is often possible in that period.

Avoid increasing dopamine levels before motor skill learning using pharmacology because it reduces signal-to-noise and likely hinders plasticity.

Even when working with a coach, include a period in each session where the athlete simply attends to their own errors without external cueing.

After receiving a correction from a coach, generate many repetitions from that corrected position or pattern rather than constantly switching cues.

In early sessions, let errors guide attention instead of deliberately cueing specific movement features. This approach may be used for one session or several sessions.

Once making fewer errors and the core motor pattern is learned, attention can shift across features such as motor sequence, stance, grip, speed, or outcome from trial to trial; doing this too early is suboptimal.

For swimmers, use a device placed in the swim cap that cues when to perform another stroke.

Determine your current repetition rate, then set a metronome slightly faster to force more repetitions and adaptive errors. Especially useful for speed work such as sprinting, swimming, or running to increase strokes, steps, or efficiency and train central pattern generators at higher speed.

To increase flexibility or range of motion, measure your current range of motion, then keep your head and body still while moving your eyes to the far periphery—left, right, up, and down—and retest. This can increase range of motion by about 5–15 degrees and can be used as a warm-up before exercise or skill learning when range of motion matters.

Before training, some people may benefit from 1–2 cups of coffee along with hydration to improve focus and motivation; avoid coffee if it makes you jittery or causes attention to jump around.

For physical learning, if using caffeine, take it before training so its effects extend into the session, rather than trying to spike arousal after training.

Do not interrupt practice with texting or other distractions; prioritize density of repetitions within the session.

Seek professional help rather than trying to manage serious anxiety or psychiatric symptoms entirely alone. The guest notes that leaving a serious anxiety issue untreated for a year or more can convert to depression.

Pay attention to your own patterns, family observations, and potentially device-based metrics to detect when you may be veering toward depression so you can seek treatment earlier. One classic early sign is early morning awakening: waking progressively earlier and being unable to fall back asleep, sometimes shifting from 5 a.m. to 4 or 3 a.m.

Used during writing or thinking to reduce distraction by removing the border so only the document remains visible.

Get above 1,000 mg of EPA per day to support metabolism and fat loss; this can be obtained from food sources such as fatty fish, grass-raised meats, or plant sources of essential fatty acids.

Change up exercise patterns and engage in novel types of movement, especially exercise involving lots of different body parts and movements, to potentially access stubborn fat stores and encourage maintenance or growth of neural innervation of fat throughout the body.

Reuse mate leaves repeatedly over about a day to extract more of the compounds that increase GLP-1.

Pay close attention while tasting food and repeatedly practice tasting to improve sensitivity and discrimination of flavors and develop a more nuanced palate over time. Includes really tasting food, focusing on component parts of foods, and taking an active role in tasting and smelling food.

Do not sniff real ammonia directly; it can damage the olfactory epithelium, olfactory pathway, and possibly vision/eye surfaces.

If using smelling salts, work with someone or know exactly what you're getting and how you're using them; misuse can severely damage the olfactory pathway and vision.

Do not ingest foods or beverages that are too hot, because burning the tongue damages taste receptors and can reduce taste for about a week.