All protocols

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.

To reduce orthosomnia and anticipatory dopamine-driven sleep disruption from wearables.

Breathwork is endorsed as a tool to reconnect with physiology and support sleep rather than relying only on substances.

Used sparingly; if a small unresolved task or idea is what is keeping you awake, sometimes getting up and doing it is better than lying awake all night, especially if it would take only 10–15 minutes.

If training hard and not seeing results, first consider reducing fatigue via taper/deload before adding supplements. General taper guideline: reduce training volume by about 50% for about a week to a week and a half while maintaining intensity and roughly maintaining frequency.

In the seconds-to-hours post-training inflammatory window, avoid anti-inflammatory interventions because inflammation is part of the adaptation process.

Mentioned as a possible anti-inflammatory aid with some potential benefit, mainly in more specific circumstances.

During recovery from an injury, increase calorie intake by about 10% because injury can raise basal metabolic rate by up to roughly 10%. Do not eat less while healing.

During remodeling/recovery, avoid extreme changes to carbohydrate or fat intake relative to baseline; do not let either drop too low.

For long-duration endurance performance, carbohydrate loading helps, but is best done gradually over 3-4 days rather than with one large pasta meal the night before.

Before a reading, sit doing nothing for 5 minutes; waiting room time does not count if you then walk to the exam room.

Preferred over automated cuffs for accuracy; involves a cuff plus stethoscope on the brachial artery with manual listening.

If an automated cuff gives a potentially suspect result, back it up with a manual measurement.

Recommended as a home tool for blood pressure monitoring; Withings and OMRON were mentioned as decent options, though they tend to run high.

If choosing to use cannabis, prefer non-inhaled forms such as tinctures, gums, patches, or edibles to offset harms from smoking or inhalation.

Suggested as a non-smoking cannabis delivery option; patches were mentioned alongside tinctures, gums, and edibles as alternatives to smoking.

Huberman explicitly adds this recommendation; if nicotine or cannabis is desired, use other delivery methods instead of vaping.

Used to assess calcification and soft plaque in coronary arteries and guide how aggressively to lower ApoB; absence of calcification and soft plaque suggests coronary arteries are still grossly normal.

Keep triglycerides below 100 mg/dL; no more than 2x HDL cholesterol, and ideally at or below HDL cholesterol. Lowering them is said to be most easily accomplished through carbohydrate restriction, with energy restriction as a first-order strategy as well.

Weight loss was given as a first-line non-pharmacologic strategy before blood pressure medication; example given was losing 10 pounds. Also framed as correcting overnourishment.

Recommended over relying heavily on creatinine because cystatin C is said to be more accurate.

Prostate cancer was described as something no one should die from because it is easy to screen for and treat in infancy.

Before CT or other imaging, ask how many millisieverts of radiation you will receive; if they cannot answer, wait until someone can tell you.