All protocols

If menstrual cycle length becomes much shorter or longer in an erratic month-to-month pattern, even if it still falls within 21–35 days, discuss it with an OBGYN.

For men trying to conceive, avoid placing laptops or other hot devices directly on the lap because heat can raise scrotal temperature and impair sperm quality; use a table or standing desk instead.

For men trying to conceive, reduce time spent seated because sitting increases scrotal temperature regardless of seated posture.

Apps that incorporate temperature data and cycle timing are mentioned as a way women track ovulation by entering temperature information and marking the onset of menstruation.

Many commercially available lubricants can be detrimental to sperm health and motility even if they do not contain spermicide; if trying to conceive, discuss sperm-friendly options with an OBGYN.

For men wishing to conceive or maximize testosterone, keep the phone as far from the groin as possible; avoid carrying it in the front pocket and preferably the back pocket as well because smartphone heat and radiofrequency exposure may reduce sperm count, motility, quality, and maybe testosterone.

Commercial gel-pack cold briefs mentioned as a way men cool the scrotum/testicles to support sperm quality.

Exercise for 30 minutes daily, ideally 45–60 minutes, six days per week or even seven, combining resistance training and cardiovascular exercise to support mitochondrial health and fertility.

For women who are not pregnant, if menstrual cycles remain regular and fairly consistent, intermittent fasting/time-restricted feeding is probably not disrupting fertility; irregularity or cessation would be a warning sign. If pregnant, do not start time-restricted feeding/intermittent fasting without discussing it with your OB-GYN or doctors.

For women, underfueling can stop menstruation and impair ovulation/fertility. This includes total calories being too low, not eating enough to offset physical activity, and inadequate intake of fats (especially essential fatty acids), protein, and carbohydrates.

For overweight men, losing body fat is described as the primary goal for maximizing testosterone, sperm health, and spermatogenesis.

For already lean men, further calorie restriction and fat loss can lower testosterone. If using time-restricted feeding while already lean, ingest enough calories to maintain weight to support testosterone and sperm quality.

He leans toward recommending that after ejaculation inside the woman, she lie on her back for about 15 minutes with the pelvis tilted back about 20 degrees; elevating the ankles is mentioned as one way to achieve this positioning and potentially increase fertilization probability.

Men should get a sperm analysis to assess sperm number, motility, morphology, and fertility potential; it is relatively inexpensive and worth doing. Refrain from ejaculation for 48–72 hours before the test, and consider having sperm analyzed at least once every five years.

For healthy adults not trying to conceive, the upper limit given is probably two drinks per week total. Avoid binge drinking episodes of five to six drinks in a night or 12-hour period. During attempts to conceive, abstain from more than one or two drinks total and ideally drink zero. During pregnancy and breastfeeding, alcohol intake should be zero.

Avoid alcohol altogether when trying to conceive and during pregnancy.

Recommended for anyone sexually active and especially those seeking to conceive, because STIs such as chlamydia can increase miscarriage risk and harm reproductive health.

Avoid viral illness when trying to conceive or during pregnancy, as it can affect sperm parameters and pregnancy outcomes. If a woman has had a serious viral infection in the previous 30 days, discuss it with an OBGYN.

Specific administration guidance because zinc on an empty stomach can cause nausea.

Book by Dr. David Anderson; host strongly recommends it for both the general population and neuroscientists to better understand emotions, states, and behaviors.

Use a sleep study to assess sleep quality or sleep inefficiency if you consistently need excessive sleep or suspect disrupted sleep.

Brief middle-of-the-night awakenings are normal, including waking to use the bathroom. Don't worry about them; avoid bright light or phone use, and focus on returning to sleep within a reasonable amount of time.

If sleep is interrupted, make it up the next morning, the next night, or by going to bed a little earlier, if your lifestyle allows. Avoid intentionally depriving yourself of sleep for rewarding or exciting activities.

For parents, avoid keeping kids up late to shift their wake time later. Instead, let children get their early-night sleep, go to bed soon after they do, and wake up with them.

Try to enter sleep as calm as possible. Helpful options mentioned include meditation, deep breathing, a warm bath, prayer, or reading a comforting book. Avoid going to sleep anxious or hyped up, and avoid highly exciting or novelty-heavy content such as stress-inducing video games; choose material that is calming and not too exciting or too boring.

Lower nighttime temperature to support sleep architecture.

Caffeine from coffee or tea can either alleviate or worsen headache depending on headache type, timing, sleep status, withdrawal state, and individual response; it may relieve caffeine-withdrawal headache and help some headaches, but can also make others far worse.

Reduce omega-6 fatty acids to improve headache outcomes, especially alongside increasing omega-3 intake; this includes deliberately reducing linoleic acid and likely reducing excess seed oils as a major source of omega-6s.

Injected into muscles of the forehead, temples, jaw, or neck to provide long-lasting relief of tension-type headaches by blocking neuromuscular signaling; effects can last weeks to months and may require periodic re-ups.

Topically sponge-apply peppermint, eucalyptus, or menthol-containing oils to the forehead and temples to reduce headache symptoms, especially tension headache and possibly migraine.