All protocols

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.

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.

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.

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.

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.