All protocols

Suggested as an example of a conditioning/skill modality that can hook people into doing more exercise.

Suggested as an example of a conditioning/skill modality that can hook people into doing more exercise.

Try to feel and create a strong contraction throughout each repetition, especially for hypertrophy-focused work.

Practice contracting target muscles even without weights during the day to reinforce the neural connection.

Stomach sleeping is discouraged because it tends to put the lumbar spine into excessive extension, internally rotate/elevate the shoulders, and crank the neck to one side.

If side sleeping, avoid prolonged hip-flexed fetal-type positioning because it reinforces hip flexion and muscle shortening.

Do not keep sheets tightly tucked at the end of the bed; this avoids prolonged forced plantar flexion during sleep.

Include movement in sagittal, frontal, and rotational planes rather than only straight up-and-down patterns.

Use forefoot/ball-of-foot landing mechanics because the foot is built like a spring and heels absorb shock poorly. A suggested drill is to briefly try landing on the heels to feel the lack of shock absorption and understand why forefoot landing matters.

Jump rope is recommended as one of the best ways to train the body to handle ground reaction forces correctly.

Apply pressure to the glute medius trigger point and work the muscle through motion to relieve pseudo-sciatica caused by glute medius tightness. The example drill is the 'toe stabber' motion—stabbing the toe down and lifting up repeatedly while applying pressure. If relief is temporary, repeat the drill later in the day and over successive days until the pattern eases.

Strengthen hip abduction, not just hip extension, to support hip stability and reduce compensations.

Do not get distracted by social media during training because it can destroy intended rest intervals and training effect.

Match rest periods to the training objective and stick to them. For metabolic overload work, keep rest periods short as planned, exemplified as 90 seconds. For strength work, longer rest periods may be appropriate, with 3–5 minutes mentioned as potentially useful.

Use objective targets in training because they make progress easier to obtain than vague 'get a pump' sessions.

Reduce excessive fat intake if needed, but do not eliminate fat entirely, as going nearly no-fat can cause severe problems.

Do not eat pre-workout in a way that causes fullness, stomach discomfort, or reduced output.

Use a simple pre-workout approach of water plus some form of caffeine.

Around age 13, once puberty begins, it is reasonable to start exploring weights, while still prioritizing bodyweight exercises first.

Look at the sunset in the evening to help anchor circadian timing, especially in winter.

Use a phone sleep app to help time waking near the end of a roughly 90-minute sleep cycle; the quote suggests six or seven and a half hours may be preferable to waking mid-cycle after seven hours.

Drink water upon waking.

Use videos of aquariums or fish as unpredictable visual input to promote creative states.

Seek cognitive and creative states in non-destructive ways rather than using alcohol or drugs.

Use a double espresso immediately after studying to spike adrenaline and support memory consolidation.

Turn off your phone for a couple hours each day; at minimum, take breaks from your phone for at least 1 hour to reduce compulsive use.

Foundational health support; obtain sufficient essential fatty acids either from food sources or supplements. Fish oil can be taken in liquid or capsule form.

Eat fish as one way to obtain essential fatty acids.

He reports eating fermented foods and taking no probiotics, except those already included in a few supplements.

Find non-destructive ways to reset dopamine and energy levels and do them at least every 3 days; examples mentioned include long walks, exercise, regular work breaks, and for some people two 20-minute naps per day as a cognitive reset strategy.