All protocols

Women may need to titrate dosage, increase dosage, or stop certain supplements at different phases of the menstrual cycle because effects can differ or even reverse.

When trying to focus, avoid being overly hungry, but also avoid large meals, excessive calories, high food volume, or blood glucose so high that it makes you sleepy.

Also called rauwolscine; potent stimulant often used for alertness and fat loss. Can be precarious and may cause anxiety, especially on an empty stomach or during subcaloric dieting.

Separate stimulant-based and neuromodulator-based approaches and test individual ingredients before stacking them.

Mentioned as a protein supplement option for reaching protein thresholds; includes milk-protein-based options such as casein.

Mentioned as a protein supplement option for reaching protein thresholds.

Mentioned as a protein supplement option for reaching protein thresholds; potato protein was noted as a potentially strong plant-based substitute for whey.

Get a significant fraction of nutrition from whole foods because they provide fiber, bulk and satiety, vitamins, minerals, and fatty acids not present in many food-mimic powders.

Host is not a fan of melatonin use in kids because melatonin is already chronically elevated and supplementation may be harmful.

Avoid hormone support or augmentation supplements in young people until at least after puberty and probably into the late teens and early 20s unless closely supervised by a physician.

When you wake up, write dreams down; doing so can help more of the dream return even if it does not yet make sense.

Use Yoga Nidra as a pre-sleep practice to clear the mind and create peace before bed.

Do not watch disturbing or violent material before bed.

Allow waking to be gradual rather than immediately engaging intensely.

After morning sunlight, go for a walk—his example is a beach walk for another 60 to 90 minutes.

During walks, avoid looking at the phone and listen instead to lectures, podcasts, or audiobooks.

Audio program used around surgery to aid healing and reduce trauma.

Silent retreat setting for intensive meditation practice, described as one-week to three-month increments and involving roughly 12–18 hours per day in silence.

For 30 seconds, pay attention to one object such as the breath, your hand, or a clock without getting lost in thought; used to reveal distractibility.

Classic mindfulness practice involving scrupulous attention to seeing, hearing, feeling, tasting, and touching, breaking experience into microscopic sensory moments; for example, attend to micro-sensations of pressure, temperature, and movement in the hands.

When experiencing pain, direct full attention to it and drop resistance; much of the suffering is described as coming from resisting and worrying about the pain.

Apply mindfulness to anger, depression, fear, and other emotions by feeling their punctate, changeable qualities rather than reinforcing them conceptually; includes feeling anxiety as pure physiology rather than as meaning about oneself.

Beginners can start with a deliberate sitting practice, often with eyes closed, such as setting aside 10 minutes in the morning; formal practice can later be complemented by eyes-open practice and daily-life integration.

Erase the boundary between formal meditation and the rest of life so meditative awareness can continue during ordinary waking activities such as walking, hiking, playing guitar, skiing, and other daily actions.

Become lucid within dreams; described as a trainable practice.

Notice the thought stream and physiology fueling anger or other negative states; this creates freedom to get off the ride and decide whether staying in the state is useful and for how long.

Classic psychedelic discussed as reliably producing strong effects at 100 micrograms. Context includes legality, safety, guidance, and psychiatric-risk caveats.

Use MDMA sessions to approach scary material directly, and continue putting attention on insights in the weeks and months afterward as answers may continue to emerge.

Have a guide or some pseudo-structure during MDMA sessions so attention can be directed toward deeper work rather than random stimuli.

Broadening the gaze is described as broadening the time domain of thinking and helping generate solutions in real time under stress.