All protocols

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.

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.

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.

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.