All protocols

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.

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.

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.

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

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 method for cortisol assessment.

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.

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

For population-level guidance, about one-third of exercise should be cardio and about two-thirds resistance training.

Use the minimal effective dose for the population, while recognizing that many people may need more.

Recommended for people with elevated nighttime cortisol; product mentioned is by Integrative Therapeutics and is described as a combination of phosphatidylserine and ashwagandha.

Get baseline blood work as soon as possible, even if you have to save up for it, so you have a reference point over time.

Recommended as an important biomarker to know early in life, including both fasting insulin and postprandial insulin.

Mentioned as something people should hopefully avoid.

Mentioned as something people should hopefully avoid; if they occur, resolve them quickly.

Discussed as a temporary tool to improve insulin sensitivity and metabolic flexibility rather than a permanent diet. She prefers pulsing keto instead of staying on it for years, and gives an example of four weeks of clean keto including vegetables.