All protocols

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.

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.

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.

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.

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.