All protocols

Explain the material to someone else as the best way to remember it.

Make fermented foods at home, such as sauerkraut with peppers.

Use a ceramic vessel for fermenting foods at home.

Focus can be trained, though it feels hard and unpleasant; expect focus to drift and repeatedly return to it. One method mentioned is narrowing visual focus to a small aperture and battling through agitation and stress to maintain focus.

Use reading song lyrics and silently singing them in your head as a warm-up before speaking or recording; described as a way to warm up vocal cords and speech circuits without singing out loud.

For repetitive exercise or longer efforts, break the total into smaller chunks such as groups of 10 or 25 to create repeated accomplishment milestones and sustain effort.

Use the One Second Every Day app to record one second of life each day and automatically compile those clips into a chronological montage of your month, year, or decade.

As a temporary intervention for depression or anxiety, intentionally direct visual attention toward smiling faces rather than threat-related cues; example given was spending 10 minutes focusing on smiling faces in an array of photographs.

Prefer whole fruit, such as a whole tangerine, over processed fruit extracts or sugary fruit products because whole fruit contains fiber and structural complexity that slows breakdown and changes gut-brain effects.

Limit red meat intake; host describes eating red meat only about once every four weeks because he does not consider it necessarily the healthiest option.

After a focus bout, take at least 10 minutes and ideally up to 30 minutes for deliberate defocus. Let your mental state idle, do automatic or reflexive tasks rather than cognitively demanding ones, avoid focused reading, avoid tight visual focus such as your phone, and use ordinary transitions like walking down the hall or going to the restroom without checking your phone. Daily daydreaming also fits this decompression practice.

Use a cold lake for deliberate cold exposure if available.

Use a cold ocean for deliberate cold exposure if available.

Use hypnosis protocols to improve focus and concentration; brief sessions can last about 8 to 13 minutes and can be done at any time of day.

Practice covert attention by looking straight ahead while mentally attending to something in the corner of the room for about 30 seconds, then increase by about 5 seconds over time.

Use a light meter app to compare the brightest light in your home with outdoor light levels.

Moonlight is suggested as an ideal low-light nighttime illumination option.

Use a fan to cool the sleeping environment.

100 mg every third or fourth night, in addition to the standard sleep stack, to enhance ability to get into sleep. Not recommended every night, because taking it too often seems to make the overall sleep stack less effective for him.

If using an eye mask, make sure the room, bed, and sleeping environment are cool enough to avoid overheating.

For sleep apnea, many people need to use a PAP device during sleep.

Practice lower-intensity cardiovascular exercise using purely nasal breathing to improve ability to nose breathe during sleep. Ways mentioned include taping the mouth shut, holding a gulp of water in the mouth without swallowing, or deliberately keeping the mouth closed and insisting on breathing through the nose.

Use a mouthpiece as one way to enforce nasal breathing during cardiovascular exercise.

Discuss with a board-certified psychiatrist for bipolar disorder; requires careful blood monitoring due to toxicity, especially in the first three months. Presented as effective for reducing manic symptoms in many patients, but not something to self-administer casually.

If using lithium treatment, monitor blood levels extremely carefully because of toxicity risk, especially during the first three months of treatment.

Use observations from family members or close others to help determine whether someone has bipolar disorder, what stage they are in, and whether they are improving, worsening, or moving toward manic or depressive episodes, because self-report may be unreliable.

Antipsychotic sometimes prescribed as a sedative to allow sleep during manic episodes; requires careful monitoring because of side effects related to white blood cells.

Get treatment early in bipolar disorder to try to prevent longer-lasting neural circuit changes.

For bipolar disorder, combine medication treatment with talk therapy rather than relying on talk therapy alone; talk therapy on its own is rarely, if ever, effective for bipolar depression and bipolar disorder.

Use alongside drug treatment; involves family members to help identify whether someone is improving, worsening, or moving toward manic or depressive episodes.