All protocols

Use libido as a subjective recovery/hormonal status marker relative to your own baseline, not a universal standard.

If libido or energy drops, measure testosterone and work with a qualified person rather than assuming you need TRT.

Do not assume low libido or low energy automatically means low testosterone; it may be training-, sleep-, or otherwise related.

Be cautious with estrogen blockers or aromatase inhibitors because excessively low estrogen can severely impair libido.

High doses of turmeric can strongly inhibit DHT and may reduce libido in some people; monitor individual response.

Hair-loss compounds such as finasteride are mentioned as agents that can reduce libido in some people.

Do not routinely take antioxidant supplements without a specific reason or testing, because they can cause problems and may blunt adaptation.

Antioxidant-rich foods are generally fine; the concern is high-dose supplemental or pharmaceutical antioxidant use, which can deliver orders-of-magnitude higher doses.

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.