All protocols

Apply topically to the forehead and temples for tension headache and migraine. Discussed both alone and in combination with eucalyptus oil; menthol-containing peppermint preparations were described as among the most potent herbal/oil treatments. In studies it reduced pain intensity, relaxed muscles, and improved ability to maintain cognitive performance while in pain, likely via cooling sensory pathways that inhibit pain pathways.

Specifically avoid eating Carolina Reaper peppers because they can trigger thunderclap headache and, in extreme cases, brain damage.

Do not enter extreme pepper-eating contests or suddenly ingest extremely spicy peppers like the Carolina Reaper, especially if unaccustomed to spicy foods, due to risk of thunderclap headache and even brain damage.

At altitude, if headache or shortness of breath develops, consciously take larger breaths of air despite fatigue. This may help the body adapt more quickly.

Use deliberate hyperventilation combined with some breath holds upon arriving at altitude to deliver more oxygen to cells and reduce headache and disorientation.

Spend about a minute each day paying attention to how quickly you are breathing per minute at rest to assess whether you are over-breathing.

Chronically holding your breath is not good, especially when assessing and improving normal breathing patterns.

If you want to increase heart rate for physical work output, make inhales longer and more vigorous relative to exhales.

To help eliminate hiccups, take a deep inhale through the nose, then take a second inhale and a third small inhale before holding the breath for about 15–20 seconds. Slowly exhale through the nose or mouth, and repeat once if needed.

For fast directed voluntary movements such as swinging a bat or striking in martial arts, perform the movement during the exhale rather than the inhale to enhance power output.

As a simple test of efficient nasal breathing and oral structure, close the mouth, place the tongue on the roof of the mouth behind the teeth, and breathe only through the nose.

He repeatedly recommends not over-breathing during the day at rest because it lowers carbon dioxide too much, increases anxiety and hyperexcitability, and impairs oxygen delivery and cognition.

Ask mother, grandmother, and even great-grandmother about puberty timing, pregnancy, perimenopause/menopause timing, and family history of conditions such as endometriosis, fibroids, and PCOS.

In teenage years, prioritize looking at cortisol rather than estrogen/progesterone because the reproductive axis is often still immature and variable.

Described as her favorite contraceptive option, with IUD as a strong alternative.

In your 20s, establish baseline measurements for estrogen, progesterone, testosterone, DHEA, the broader androgen pathway, and estrogen metabolites.

Use stool testing to assess the microbiome, including markers such as beta-glucuronidase relevant to estrogen recirculation and possible estrogen dominance.

If only one hormone test can be done in women in their 20s with a typical 28-day cycle, test around day 21 to 22, about a week before the period; if cycles have shortened to around 26 days, test sooner, around day 19 to 20.

Preferred over blood when possible because it provides metabolomics in addition to hormone levels.

Preferred method for cortisol assessment.

Higher vegetable and polyphenol intake is described as an important predictor of lower future breast cancer risk, with the teenage years emphasized as a particularly important window. She also mentions aiming for five colors of vegetables per day.

For people who do not like vegetables, use smoothies as a practical way to increase intake. If daily smoothies are unrealistic, aim for three times per week. One example given was a daily high-variety smoothie with many fruits and vegetables, prepared in batches and frozen into daily portions.

Blend vegetables such as broccoli, kale, and cauliflower into smoothies to increase vegetable intake and support microbiome change. Frozen steamed broccoli is suggested because it has very little taste and can be hidden in a chocolate smoothie. Flavor strategies to improve compliance include chocolate, or vanilla with berries.

Use greens powders for convenience, especially for people who dislike vegetables; combine with flavors they like such as chocolate or vanilla with berries.

Use probiotics after a course of antibiotics rather than routinely for everyone.

Use prebiotics and selective polyphenol intake to support the microbiome, as the evidence is stronger for these approaches.

Use red blood cell or whole blood magnesium rather than standard serum magnesium.

Defines healthy bowel function as having a bowel movement every morning with a feeling of complete evacuation.

Listed as a major target for improving vitality and longevity.

Listed as a major 'don't' for vitality and longevity, but no further specifics were provided in this segment.