All protocols

Exercise regularly for brain health and Alzheimer’s prevention; meaningful benefit requires more than minimal public-health recommendations. In the discussed context, increasing activity from sedentary to about 15 MET-hours per week—roughly three 1-hour brisk walks per week—was associated with about a 50% lower risk.

Attia prefers yearly endometrial ultrasound in women on HRT to monitor uterine lining.

Attia says women on HRT should be having a pap smear every year.

For women who cannot tolerate oral or systemic progesterone, can provide local uterine progesterone protection while using systemic estrogen.

Used only when estradiol gets too high; Attia says it must be real microdoses, compounded at 0.1 mg, perhaps 0.1 mg two to three times per week. He aims for estradiol roughly 30–50 and avoids suppressing below 25. Also referred to as Arimidex/Aromidex.

Attia sometimes has men cycle testosterone on and off; one example protocol given is 8 weeks on testosterone, then 8 weeks on HCG, alternating endogenous and exogenous support.

Attia uses injectable testosterone cypionate for TRT, usually at low physiologic doses; typically not more than 100 mg/week. He prefers splitting dosing twice weekly rather than large infrequent doses, and uses subcutaneous rather than intramuscular injection.

Specified as about the smallest needle that can still push testosterone oil through; size range is 5/8-inch to 1-inch, 25-gauge.

Preloaded testosterone pen recommended for men who are needle-phobic.

Restricting carbohydrate intake reliably lowers triglycerides.

Lower saturated fat intake because it tends to be the dietary factor most driving ApoB upward.

Liver-specific cholesterol synthesis inhibitor; Attia uses it especially when statins cause adverse effects.

Do the real prehab and rehab work rather than relying on shortcuts. After shoulder surgery, dedicate about 1 hour to shoulder rehab 3–4 days per week.

For patients trying to lose weight, eliminating alcohol is described as the cheapest and easiest trick for weight loss.

To enable an earlier morning work block or add a third ultradian block, wake earlier and use hydration, caffeine, brief high-intensity exercise, and light exposure to shift the cortisol pulse earlier. Example exercise options given were 10-15 minutes of skipping rope, jumping jacks, or a brief jog. In his example, this could mean waking around 5:30 a.m.; if doing this consistently, also go to sleep earlier.

In the context of obesity and physician-advised weight loss, improving food choices is recommended as a way to be healthier and help control eating habits.

Avoid cheap, highly refined, hyper-palatable foods, including foods high in added sugar, high-fructose corn syrup, and unnaturally high-fat processed foods. The discussion highlights that these foods can promote overeating and may disrupt reward circuitry; one example given was food that is about 60% fat, 'like butter.' High-fructose corn syrup was noted as being present in many foods, even bread.

For bilingualism or trilingualism, earlier is better, ideally before age 12 if one hopes to avoid an accent later. Learning improves with more intense, immersive exposure over longer periods, but early exposure must be maintained or it can be lost. Real human interaction is preferred over passive recordings alone.

Better to address stuttering early in life when neuroplasticity is robust. Therapy is described as the typical route, including working through the problem and using strategies to create conditions that help words come out, especially for initiation-related stuttering involving difficulty starting the initial vowel or consonant.

Running or swimming are given as examples. The exercise is framed primarily as beneficial for mental state rather than physical reasons; missing it for even a day or two affects mood, performance, and interactions with others.

Nicotine is generally a bad idea before workouts or for enhancing physical performance because it impairs the neuromuscular state needed for coordinated movement.

A specific clinical hypnosis protocol can be used for smoking cessation; one session was described as producing complete cessation in about 23% of people.

Use the Reveri app’s smoking cessation hypnosis protocol to help quit smoking, vaping, dipping, or snuffing. It is described as paralleling the Stanford clinical approach and as having about a 23% one-session quit success rate.

Use nicotine patches as part of nicotine replacement therapy to maintain nicotine while quitting smoking or vaping. Combine or sequence them with other nicotine delivery tools such as gum or nasal spray, and taper by shortening wear time or switching to a lower-dose patch.

Use nicotine replacement therapy as part of quitting smoking, and switch among forms such as the patch, gum, and nasal spray if needed.

Use one nicotine replacement method for about a week, then switch to another for about a week, then another; intended to vary nicotine absorption kinetics and reduce expectation of a fixed dopamine pattern.

The first week after quitting smoking or vaping is the critical period; use supports such as deliberate cold exposure, exercise, and positive social interactions to offset the dopamine drop and improve the odds of maintaining cessation.

Use positive social interactions as a healthy way to increase dopamine during the first week after quitting nicotine.

After quitting smoking, vaping, snuffing, or dipping, do hypnosis regularly about once a month or even once a week to reinforce the neural circuits supporting abstinence.

Avoid alcohol during smoking or vaping cessation because alcohol consumption is associated with a much higher probability of relapse.