All protocols

After reaching maximal exhaustion, measure heart rate recovery as a better metric than peak heart rate itself. Target about a 30 bpm drop in the first 60 seconds and about 60 bpm by two minutes.

Gold-standard aerobic capacity assessment is a laboratory VO2 max test using a mask and gas analysis. Field options include a 12-minute Cooper run test, entering distance into an online calculator, or a Rockport one-mile walk test if hard running is not feasible, recording both time and end heart rate.

Use a heart rate monitor during the one-mile Rockport walk test to capture end heart rate for VO2 max estimation; watches are also mentioned as a practical option.

Test the area where you are weakest more often than areas where you are already strong.

Run the full battery at least annually, and every six months if possible. Complete it within a week rather than in one day; a three-day split is described as probably best.

Place body composition testing first in the assessment sequence because acute exercise can distort results via inflammation and water storage. Avoid hard exercise the day before, and preferably for 48 hours before, a body composition test.

Perform movement assessments when fresh rather than when sore or fatigued.

Place skill, max strength, and power testing early in the day before fatigue accumulates.

Place highly fatiguing assessments later in the day.

If combining lower-body and upper-body strength tests on the same day, allow roughly 15 to 20 minutes between them.

Use the same protocol each time you test so that changes reflect progress rather than procedural differences.

For ages 5–25, engage both divergent and convergent thinking as much as possible to enhance ability in both.

For creativity, practice open monitoring for 5–10 minutes followed immediately by focused attention for 5–10 minutes. Doing 5 minutes of each daily may help improve these processes quickly.

If already in a pretty positive mood, do not add more dopamine-elevating stimuli before divergent thinking; extra stimulation can hurt divergent thinking. Limit external inputs like music and visual stimuli and begin the creative process directly.

If in a low or 'meh' mood, spend about 5–30 minutes first elevating mood before trying divergent thinking. Suggested methods include positive stories, music you like, inspirational stimuli, or exercise to raise dopamine enough to support creativity.

Calibrate your mood before creative work using broad bins like low, medium, or high, or a 1–10 scale, and decide whether to use dopamine-elevating stimuli accordingly.

Use NSDR or yoga nidra as preparation, then within about 5–15 minutes afterward begin divergent thinking or creative exploration.

When ideas arise during walking or other movement, capture them by voice dictation or typing, while avoiding distractions from the phone such as social media, calls, or texts because they disrupt the pseudo-random walk associated with divergent thinking.

Take vitamin/mineral supplements with food, ideally early in the day. Especially important because B vitamins, zinc, and coenzyme Q10 can cause stomach upset or should be taken with food.

Use as foundational insurance against dietary deficiencies, especially if highly active or doing intermittent fasting; take with food and ideally early in the day; avoid exceedingly high doses.

Avoid very high supplemental doses due to buildup risk for fat-soluble vitamins and because it can reduce attention to nutrition.

Eating a bit of papaya or pineapple can assist digestion of certain aspects of macronutrients due to their digestive enzymes.

If buying probiotic/prebiotic capsules, choose ones that are refrigerated or require refrigeration.

Pickles can support the gut microbiome only if they are bought refrigerated and include the brine; non-refrigerated pickles will not provide the same microbiome-supporting effects.

If budget allows, prioritize a broad-spectrum foundational supplement covering vitamins, minerals, adaptogens, probiotics, prebiotics, and digestive enzymes before targeted sleep, focus, or hormone supplements.

Reserve melatonin for occasional use such as jet lag rather than regular nightly use.

Every two weeks or month, take one night off all sleep supplements or leave one out to test dependency/placebo effects; ideally do this on a Friday night or before a low-stakes next day.

Consume enough calories from high-quality sources to support hormones; inadequate intake can reduce testosterone and estrogen, disrupt menstrual cycles, and very low carbohydrate intake can raise SHBG. Eating enough calories, including foods that raise insulin somewhat, can help lower SHBG and increase free testosterone.

Best tool to evaluate whether hormone supplements are working and whether they are causing unwanted effects.

Ease into protocols rather than taking more for faster results; start with the minimum amount and find the minimal effective dose for you.