All protocols

Use a force transducer with a standard movement and load to measure velocity day to day as a recovery or performance marker.

When using velocity-based monitoring, use the same movement and same load every time.

Use a standardized medicine ball throw as a simple performance/recovery test.

Keep stretching consistent before performance tests because acute static stretching directly affects power production.

Establish your own baseline and normal variation for biomarkers/performance metrics before acting on deviations.

Consider action when metrics are outside your normal range consistently for roughly 3-5 days or more, not after a single off reading.

General philosophy: avoid unnecessary supplementation and use targeted compounds only when there is a clear need.

Blood markers like hemoglobin, hematocrit, sodium, potassium, albumin can help assess acute and chronic hydration status.

Recommended when waking with dry mouth, mouth breathing, snoring, or nighttime urination linked to mouth breathing; described as a first step for snoring.

Suggested alongside mouth tape to reduce mouth breathing, dry mouth, nighttime awakenings, and nighttime urination linked to mouth breathing.

Watermelon was highlighted as ~95%+ water and a useful hydrating food; its sugar load is less concerning than many assume because most of it is water.

WUT = weight, urine, thirst; use body weight, urine color, and thirst together to estimate hydration status.

Coconut water was suggested as a hydration option because it contains electrolytes and is naturally higher in potassium than sodium; adding a pinch of salt raises sodium content for a better hydration mix.

If salty foods taste extremely salty, stores may be adequate; if craving extra salt, that may indicate deficiency. Also monitor blood pressure, especially if increasing sodium intake or if hypertension risk is present.

Practice the foods, carb amounts, sodium amounts, and fluid amounts in training before using them in competition. Start low and increase gradually to avoid GI distress.

If training fasted, prior-day carbohydrate intake and total daily intake matter more than eating immediately before the session; having substantial carbohydrate the night before can leave muscle glycogen topped off.

For hard sessions, aim for roughly 0.25 g protein per pound of body weight across pre/mid/post training total.

Use compounds like alpha-GPC selectively before sparring, pitch-command work, shot practice, swing work, or other cognitively demanding sessions; not every day and not with every person.

Supplements should sit on top of strong fundamentals rather than replace them.

If needed, use supplements temporarily to get through a hump, but simultaneously address the underlying issue.

Recommended because allergens accumulating on sheets can impair sleep.

Recommended for sleep quality, especially if sleep issues may involve allergens/dander; certainly keep them off the bed.

Environmental sleep optimization should include these factors because they can disrupt sleep stages.

Cycling cooling devices can knock you out of sleep stages.

Huberman recommends increasing negative ion concentration in the sleeping environment as a near-zero-cost sleep aid based on circadian/sleep research.

App recommended for frequent travel; enter departure and destination information and it provides back-calculated guidance for light, stimulant, food, and hydration timing.

An inexpensive pillow that elevates the upper body can help if reflux is disturbing sleep.

He states sleeping with a partner is generally not ideal for sleep quality; offered as an effectiveness-first recommendation.

Suggested compromise to reduce sleep disruption from a partner.

Suggested as a way to reduce partner-related sleep disruption.