All protocols

If exploring increasing or decreasing sodium intake for health or performance, do so against a relatively pure, unprocessed-food background and use clean salt sources rather than salty processed or salty-sweet foods; some people find this also reduces sugar cravings.

Do not ingest excessive water rapidly; too much water in a short period can be dangerous or fatal.

Develop awareness of your baseline autonomic state when with someone and when they leave, and build the ability to self-soothe and regulate yourself in a partner's temporary or permanent absence rather than relying entirely on their presence for calm.

Presented as a supplement that can increase sexual desire and function in certain populations, particularly females, with mixed findings on testosterone and libido. Study protocols mentioned include 750 mg/day divided into 3 equal doses for 120 days, which increased free and bioavailable testosterone in postmenopausal women but not libido in that study, and 6 g/day of Tribulus root for 60 days, which was associated with a clear significant increase in libido in a separate study.

Before adding or subtracting anything from a supplementation or health regimen, check with your doctor or healthcare provider.

Notice how you feel at different times of year, including summer vs. winter, and whether changes in day length, sunlight exposure, being indoors too much, or late-evening artificial light correlate with feeling more aggressive or irritable.

Reduce caffeine if trying to lower aggressive impulsivity, since caffeine increases autonomic arousal and can increase impulsivity.

Can be worn to help raise shell and core temperature during movement/exercise as an alternative heat protocol; quote mentions using it with a hoodie.

Approach heating cautiously: hydrate, do not overheat, and avoid excessive hyperthermia because heat stroke and death are possible. Check with your doctor first, especially if pregnant, nursing, heat-sensitive, or otherwise medically vulnerable.

After evening or nighttime sauna, take a brief warmish, warm, cool, or cold rinse shower—mainly to rinse off sweat—then get ready for sleep. This may help leverage the cooling phase for easier sleep onset.

If someone is hypothermic, covering them with a blanket is fine, though warming glabrous skin surfaces such as the bottoms of the feet, hands, and upper half of the face was described as more ideal for rewarming the core.

If fever goes above 103°F, start getting concerned; at 104°F, cooling methods and urgent medical care may be needed to prevent hyperthermia.

Local hyperthermia therapy was described as heating a local patch of skin to 41°C (105.8°F) without damaging the skin to promote browning of white fat and systemic metabolic effects. Human protocol described: expose the supraclavicular fat deposits/upper shoulders-upper back area to 41°C heat for 20 minutes, three days per week (Monday, Wednesday, Friday) for five weeks total.

Repeat or recite the information or perform the skill over and over; more repetitions strengthen the relevant neural circuit and improve retention.

Make sure you are hydrated before trying to learn, because hydration supports brain and body function.

If you want to remember a person, object, or scene better, deliberately capture it either by taking a photo or by taking a mental snapshot—often by deciding to 'snap' the scene with your mind, sometimes with a blink. Pay attention while framing or observing it. You do not need to review the photo later for the memory benefit. Mental snapshotting can improve visual memory but may reduce memory for concurrent auditory information.

Consume plants to obtain hormetic compounds such as polyphenols and flavanols that activate beneficial stress-response pathways.

If fish oil is in ethyl ester form, including prescription omega-3s like Lovaza/Vascepa, take it with food because absorption is otherwise poor.

Use International Fish Oil Standards testing to evaluate concentration, contaminants, and oxidation of fish oil products.

Keep fish oil in the refrigerator to reduce oxidation and extend shelf life.

Look for fish oil with total oxidation (TOTOX) under 10, ideally under 6.

Try to eat fatty fish a couple times a week in addition to fish oil.

Recommended as a whole-food omega-3 source; Rhonda eats a can of sardines almost every day as her first meal, often with avocado, lemon, and hot sauce.

Recommended as a source of phosphatidylcholine DHA; Rhonda specifically eats salmon roe.

Cooking can release magnesium but it can go into the water, so steam greens or consume the cooking liquid.

Take magnesium threonate and/or bisglycinate 30–60 minutes before sleep.

Do not go straight from very hot to very cold; wait a few minutes before going into cold due to blood-pressure/vertigo concerns.

A hot bath at around 104°F for 20 minutes, shoulders down, was described as producing robust activation of heat shock proteins and BDNF.

Japanese Waon therapy uses an infrared sauna at about 140°F, followed by wrapping in a towel and staying warm; the full protocol lasts about an hour.

If pregnant and considering melatonin supplementation, talk to your OBGYN and another doctor because melatonin can strongly affect placental development and the developing fetus.