All protocols

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.

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.

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.

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

Use alongside drug treatment; focuses on relationships and social rhythms across family, work, and school to help navigate and predict conditions that can trigger episodes.

If considering TMS/RTMS, do your research, prefer clinics associated with research institutions, and talk to other patients who have undergone treatment.

May be prescribed to help induce sleep during manic episodes by reducing neuronal excitability through the GABA system.

For bipolar disorder, treatment should be navigated by a board-certified psychiatrist, especially given suicide risk and the need for prescription drug management.

Two to six months of abstinence can allow alcohol-altered neural circuits related to habitual and impulsive behavior to return toward normal; ideally longer. More broadly, zero alcohol is described as healthiest overall, and moderate/heavy drinkers are urged to move away from drinking and ideally quit entirely.

Eating before or during drinking slows alcohol absorption into the bloodstream and reduces how quickly one feels drunk. A meal containing all three macronutrients—carbohydrates, fats, and proteins—appears to slow absorption more than one or two macronutrients alone.

Including carbohydrates, fats, and proteins in a meal before or during drinking can help slow alcohol absorption.

Starting alcohol later in life lowers risk of later alcohol dependence; he specifically notes waiting until legal drinking age, 21 in the US, as preferable.