All protocols

Be careful about very high caffeine intake over long periods because it can bias toward anxiety, electrolyte depletion, headaches, irritability, and microvasculature disruption.

If you like exercising fasted, caffeine just prior to exercise can be a fantastic tool.

Ensure adequate calcium intake through diet, supplementation, or both, especially in the context of caffeine use and bone health.

If you are not accustomed to caffeine or are very sensitive to it, do not use it for the first time on the day of an important mental or physical challenge.

Brief bouts of intense exercise ranging from about 10 to 50 minutes after learning can improve memory for information learned beforehand.

He is not a fan of drinking coffee or espresso right before a nap; prefers restricting caffeine to early day and using naps or NSDR without pre-nap caffeine.

Consume caffeine every other day to maximize many positive effects while reducing tolerance and avoiding the misery of longer abstinence periods.

Leverage caffeine's reinforcing effects to increase preference for desired foods or beverages, and avoid pairing caffeine with things you want to stop craving. If trying to reduce sugar cravings, avoid co-ingesting sugar with caffeine, such as chocolate with caffeine or coffee with pastry, because caffeine further enhances sugar reinforcement.

If coffee is not working well for you, herbal tea can be paired with a 125–150 mg caffeine tablet as a way to develop a preference for herbal tea.

Tablet form of caffeine can be used when pairing caffeine with another beverage; one example given was 125–150 mg with herbal tea to build a preference for the tea.

Use aquaria or fish tanks in workspaces if they make the environment aesthetically pleasant and happiness-promoting.

Use some portion of your income for prosocial spending; giving money to others or causes is associated with significantly greater happiness than personal spending.

Regularly seeing faces, especially in the morning and late afternoon, is described as positively impacting emotional wellbeing.

Brief unstructured interactions with a dog, even an unfamiliar dog, can reduce stress and increase positive affect. If you cannot own a dog, walk foster dogs or neighbors' dogs to gain the wellbeing benefits of interacting with dogs.

Engage in consensual, context-appropriate nonsexual tactile grooming behaviors to promote bonding and wellbeing. Examples include brushing or combing someone's hair, using a lint roller on them, haircuts or hair styling, manicure, pedicure, skincare, or massage. Human-to-animal allogrooming also applies: petting or brushing dogs and cats can increase oxytocin and bonding-related neurochemistry.

Use idle time to reset attentional resources after cognitively demanding effort.

Allow positive mind wandering as a way to reset the brain's ability to focus after demanding cognitive effort.

If a child has obesity, puberty is described as a particularly effective time to reset lifestyle and habits and improve body composition.

Avoid deliberate overeating to gain both muscle and fat; recommended indefinitely across the lifespan, especially during growth and puberty because excess body fat can accelerate puberty and limit height.

For overweight youth, changing body composition should be done under physician supervision; framed as recomposition or renormalization of the growth curve rather than aggressive dieting.

Do not unnecessarily cut out dairy during puberty; dairy was described as helping increase IGF-1 and free IGF-1, supporting growth and development.

Suggested as a general dietary pattern, especially during development: include a combination of quality proteins from animal and non-animal sources, plus fruits, vegetables, and starches.

Avoid pure carnivore or very pure vegan diets in teens and early 20s; both were described as likely to significantly decrease free androgens. In the late 20s, these approaches were described as potentially more reasonable.

Recommended throughout the lifespan and particularly in the teens, 20s, and 30s for brain development.

Recommended for everyone; supports getting outside, sunlight exposure, some natural heat and cold exposure, and moving more regularly.

Suggested as a way for men to better understand symptoms related to men's health and hormones.

Daily or more than once per day masturbation to ejaculation was described as hormonally detrimental due to prolactin increase and suppression of LH/FSH.

A sustainable pattern was described as vigorous exercise around 3 to 4 times per week, plus 3 to 4 additional sessions of less vigorous exercise such as Zone 2 cardio where you can hold a conversation. Vigorous examples included weight training and HIIT.

Use lower-intensity weight training from time to time so it can be done more often and still support collagen hypertrophy in tendons and ligaments, while also training very heavy periodically for lean body mass growth.

Regular vigorous exercise sessions longer than 60 minutes were described as not hormonally helpful.