All protocols

If you are not suffering from depression, modulate indoor and outdoor time across the year to allow normal seasonal changes in melatonin duration: generally more outdoor time in spring and summer and more indoor time in winter.

Use amber-colored light in the middle of the night; dim amber light is even better and likely will not reduce melatonin unless it is very bright.

A practical UVB protocol is about 20–30 minutes of midday-equivalent sun exposure, two or three times per week, for 10–12 total sessions over several weeks. This same protocol was also recommended for chronic pain relief.

Avoid UVB light from artificial sources between about 10 p.m. and 4 a.m. because even small amounts can disrupt sleep, energy, mood, melatonin, and dopamine-related pathways. If you have depression or low mood, be especially cautious even in the late evening, roughly 8 p.m. to 4 a.m.

Get regular UVB exposure from sunlight to the skin, eyes, and face throughout the year, as safely possible, to support endocrine, mood, energy, immune, pain-relief, wound-healing, and tissue-renewal pathways. Most people should likely get more UVB exposure overall, especially in winter, while avoiding sunburn and eye damage.

Never look directly at sunlight or artificial light that is so bright it is painful to look at.

Do not rely on sunlight exposure through windows or a car windshield because most glass filters out UVB.

Use a thin drawing-box style LED lighting panel delivering about 930 to 1,000 lux, about the size of a laptop, as a lower-cost alternative to a SAD lamp.

Use sunlight as the preferred source of skin exposure to UVB. Artificial UVB sources such as tanning beds can be very bright and may damage the eyes, so eye protection is important.

If you have retinitis pigmentosa, macular degeneration, glaucoma, or are especially prone to skin cancers, consult your ophthalmologist and dermatologist before increasing UVB exposure from any source.

Use low-level red or infrared light therapy with directed illumination of specific skin patches for acne, acne scars, and other skin lesions; directed local treatment is emphasized over broad whole-body exposure. Avoid excessively intense local treatments that can damage skin, and do not beam devices intended for skin application into the eyes.

Before doing extensive red-light-to-the-eyes protocols, talk to your optometrist or ophthalmologist.

Often used to increase bioavailability of turmeric/curcumin; also described here as a 5-alpha-reductase inhibitor, so avoid if DHT is already low or androgen receptor sensitivity is low.

Weak anti-estrogen and antiandrogen that many women should consider, especially in PCOS-related contexts.

Sleep supplements or aids such as GABA and trazodone generally should not be taken nightly.

For prostate and colon health, include healthy prebiotic fiber, good sources of dietary fiber/soluble fiber, and enough insoluble fiber to support regular bowel movements and avoid chronic constipation.

Recommended to support prostate and gut health, reduce infection risk, and avoid chronic constipation.

Recommended when not recently sick or inflamed, to establish a baseline inflammatory marker.

Recommended because higher CRP is associated with more reactive oxygen species and atypical cell turnover in the prostate.

Recommended for strengthening and optimizing pelvic floor function; increasingly used after childbirth and in other situations, including for men receiving urologic care.

Recommended to support pelvic floor function.

Recommended because sildenafil can alter red-green discrimination and visual function relevant to pilots.

If very sensitive to estrogen, avoid even moderate intake because alcohol significantly increases aromatase.

High-fat meals upregulate aromatase; use caution if on a ketogenic diet and dealing with hyperestrogenism.

Mentioned as a source of healthy naturally occurring trans fats from ruminants; grass-fed butter was given as an example and noted to have good omega-3 content. Framed as beneficial but not essential for everyone.

Suggested for vegans to avoid deficiencies in healthy fats relevant to hormone balance.

Suggested conservative cycling pattern is 11 months on and 1 month off; if combined with Fadogia, use 3 weeks on and 1 week off.

Suggested because boron's SHBG-lowering effect is mostly acute.

Recommended if prolactin is high enough or if visual or olfactory symptoms suggest a pituitary adenoma.

Injectable form is 100% bioavailable; can be injected intramuscularly to reduce burning compared with subcutaneous injection. Minimally efficacious injectable dose is probably around 200 mg; 500 mg to 1 g/day was also discussed.