All protocols

Avoid self-induced vomiting and laxative use for purging, as these practices can harm the digestive tract mucosal lining and gut microbiome.

Butter may be consumed in small quantities if blood lipid profiles are good, based on individual tolerance rather than as a universal recommendation.

Try not to approach a meal or sit down to eat while anxious.

Use an elimination diet to identify and remove foods that worsen ADHD symptoms, including foods that trigger allergies or mild allergies; symptom-exacerbating foods can change over time. Evidence discussed mainly in children, with some controversy around implementation, and in some cases symptoms may improve enough to reduce medication use.

Explore whether children already have allergies to foods they consume, since eliminating foods to which they are allergic may improve symptoms.

Use fidget toys or repetitive movement objects to help children maintain focus by engaging physical activity and channeling underlying nervous system activity.

A rubber band attached to the desk that a child can pull or snap against the desk to provide physical activity that enhances mental focus.

Use subtle movements such as tapping your foot, bouncing your knee, pacing, nodding your head, or gesticulating to shuttle premotor activity elsewhere in the body and improve steadiness, focus, and control, including during surgery or public speaking.

10 mg twice daily; a racetam-like compound that taps into the cholinergic system similarly to alpha-GPC and may improve cognitive capacity.

Mentioned as part of the racetam class showing some promise for focus and cognitive issues, especially after concussion or vascular injury; consult a doctor.

When using TMS for ADHD, combine stimulation with a focused learning task to teach the brain to learn while circuits are being engaged.

Be judicious about entering psychedelic states because attention can become so narrowed that basic safety can be compromised.

Recommended in psychedelic sessions to help people go further inward and into the experience; specifically referred to as eye shades rather than blindfolds.

Wait about 1–2 weeks before making major decisions after a psychedelic experience, including ending or starting a relationship, quitting your job, or making impulsive commitments like getting a puppy.

Be skeptical of microdosing claims because controlled studies have not shown increases in creativity, enhancement of cognition, or sustained mood improvement.

Avoid repeated psychedelic use such as twice a week for years; host warns this pattern may carry cumulative heart valve risk because many psychedelics, including MDMA, have serotonin 2B agonist effects linked to valvulopathy.

Host says he is drinking very strong mate during the conversation; organic mention, not sponsor language.

Use journaling, appreciation, or deliberate focus on enjoyable aspects of an activity to increase its rewarding properties and the dopamine associated with it. He gives exercise as an example: if you dislike it, identify some aspect you genuinely enjoy.

Do not rely on rewards given after hard work to make exercise, studying, or other effortful activities more appealing. Post-effort rewards may reduce the activity’s own dopamine response and weaken future motivation.

If using pre-workout drinks or coffee before exercise, do so only occasionally rather than habitually, because doing it too often can reduce overall dopamine release capacity, motivation, drive, and energy.

For dopamine reset/replenishment from overstimulating digital behaviors, do a complete 30-day abstinence from phone use, video games, and social media; his example notes the first 14 days were especially difficult.

If baseline dopamine has dropped due to addictive behaviors or substances, the path forward is to limit interactions with the dopamine-evoking behavior or substance, either through complete abstinence or a taper.

Do not use stimulants every time you study or every time you work out if you want to preserve enjoyment and motivation for those activities over time.

Train yourself to associate dopamine and reward with friction, strain, and effort rather than only with the end result. Avoid spiking dopamine before or after hard effort, and use self-talk during difficult work to frame the effort itself as the rewarding part and something you are choosing to do.

Use cognition and self-talk to reinforce beneficial behaviors by telling yourself they are good for you. He gives examples including exercise, fasting, studying, and listening better, saying this can strengthen their rewarding properties at a chemical level.

Avoid highly palatable processed foods for about 2 days so that simpler whole foods regain their appeal and taste rewarding again.

Actively engage in and pursue healthy social interactions because oxytocin and social connection directly stimulate dopamine pathways.

For growing muscle, favor high-intensity, shorter-duration sessions with restricted rest rather than long, slow sessions. Shorter rests preserve metabolic stress and were described as likely producing greater hypertrophy than longer rests in otherwise similar workouts; the workout should feel challenging from both load and metabolic stress.

Outside the 2 very hard hypertrophy-oriented sessions, vary the rest of the week with some workouts emphasizing higher reps and lower intensity (about 12-15-20 reps) and other workouts emphasizing lower volume but higher intensity to drive different adaptations.

Use pre-workout routines, including music, to raise anticipatory arousal before demanding exercise. Greater pre-event arousal was described as beneficial for physical exertion and sustained force output.