All protocols

If you already play regularly, expand into new forms of play involving different social structures: from one-on-one to teams, or from solo play to one-on-one and then groups.

Do not always take the same hike or walk; get into novel environments to support neuroplasticity.

Use a two-step neuroplasticity protocol: focus intensely or at least somewhat on what you want to learn, then follow with deep rest. Deep sleep in the following nights is ideal, and naps, yoga nidra, or NSDR can also help enhance or accelerate plasticity.

For play-induced neuroplasticity, engage in novel movement patterns, including different speeds of movement, rather than only familiar linear exercise.

Choose play involving dynamic, multidirectional movement rather than strictly linear movement; examples include jumping, angled movement, ducking, leaping, and sports like soccer, provided you do not take them too seriously.

Choose activities that let you adopt different roles within the activity rather than rigidly linear ones, to leverage play for neuroplasticity; chess is given as one example.

If you insist on doing an activity you are already good at, make it safe, free-form, and low stakes; focus less on outcomes and explore rather than perform to reduce discomfort and preserve the plasticity benefits of play.

Foods mentioned as supporting GLP-1 release include nuts, avocados, eggs, and certain high-fiber complex grains.

Early-life antibiotic exposure is described as detrimental to establishment of a healthy gut microbiome; framed as something doctors are now more cautious about.

Use higher doses of probiotics or prebiotics when microbiota diversity is stressed or depleted, such as after antibiotics, severe stress, excessive travel, illness, or radical diet shifts.

Under normal conditions, focus on quality nutrients through diet and keep probiotic and/or prebiotic intake fairly low to moderate rather than using high doses.

Recommended because stress can disrupt the microbiome; specifically framed as limiting excessive, prolonged stressors or stress.

Increase fermented foods gradually over about 4 weeks, from roughly 1 serving per day up to as many as 6 servings per day, then maintain a high daily intake for 6 weeks. Spread servings throughout the day to reduce gastric distress, choose foods you can eat consistently, and prefer refrigerated products with live active cultures; avoid sugary or heavily added yogurts, and verify that pickles actually contain live cultures because most jarred pickles do not.

Recommended resource for a homemade sauerkraut protocol; cited as an excellent recipe/protocol in Tim Ferriss' book The 4-Hour Chef.

Eating more fiber and fibrous foods can increase carbohydrate-active enzymes that help digest complex carbohydrates, improving the ability to digest fibrous foods.

Evidence cited only from animal models; large amounts of artificial sweeteners, particularly saccharin or sucralose, were said to disrupt the gut microbiome in mice.

For most people, a healthy gut microbiome approach is to eat high-quality non-processed foods that include some prebiotic fiber and some probiotics, while avoiding excessive probiotic intake.

Avoid gut cleanses or flushes as a way to improve the microbiome; they may wash away the resident microbial community and leave recolonization to chance. If someone does one anyway, pay close attention to diet during reconstitution.

Prefer complex carbohydrates and dietary fiber, especially microbiota-accessible carbohydrates that humans cannot digest but gut microbes can ferment; contrasted with table sugar and simple starches. Framed as evidence that not all carbohydrates are bad.

Move the diet away from sweet foods gradually over years rather than abruptly; retrain the palate over time so sugary foods become less appealing.

Choose fermented foods from the refrigerated section if you want products that still contain live microbes.

Gradually reduce added sweetener in yogurt so the palate adapts over time to plain yogurt.

If plain yogurt is initially unpalatable, start with plain yogurt plus a small amount of maple syrup or honey, then reduce the sweetener over time until plain yogurt is preferred.

Allow interaction with pets, dirt, and environmental microbes in appropriate low-risk settings such as hiking, gardening, or similar exposure, as this may help educate the immune system. Immediate hand washing may be less important in these contexts.

Wash hands to reduce spread of germs, especially after higher-risk public exposures such as the grocery store, subway, or public playgrounds where there may be germs, pesticides, or herbicides.

Look for probiotic products with independent validation, since labels may not match contents; prefer reputable brands with stronger quality control; when possible, choose the exact probiotic used in a well-designed study for your target symptom or indication, then experiment personally to see whether it works for you.

If considering probiotics for a medical issue, consult a physician because the evidence can be difficult for non-scientists to evaluate.

Consume a broad variety of plants and the diverse fibers that come with them; this was described as likely better for fostering microbiota diversity than purified fiber or prebiotic supplements.

Use hypnosis to create positive or manageable exposures in the mind without needing real-world props or situations, including for phobias.

Use a brief standardized test of hypnotizability to determine whether hypnosis is likely to help and to guide treatment intensity and style; if hypnotizability is low, use other approaches instead of relying on hypnosis.