All protocols

After deliberate cold exposure, get warm afterward rather than staying cold. Do not allow yourself to remain really cold for more than 10–15 minutes or maybe half an hour; bundle up, put on clothes, take a hot shower, or if conditions allow, get into hot sun to warm back up.

If you feel a little rundown but still choose to do deliberate cold exposure, warm up well afterward and consider drinking hot tea or another hot fluid afterward.

When feeling rundown or really unwell, avoid anything stressful or challenging, including cold challenges, heat challenges, or exercise challenges. This includes avoiding overly stressful heat exposure such as very hot saunas intended to induce adaptation while ill.

If not severely ill or bedridden, a little movement such as walks is probably good to circulate blood while sick.

For most adults, daily caffeine use is acceptable only if it does not induce anxiety, panic attacks, or disrupt nighttime sleep. People who become jittery, anxious, sweaty, or get heart palpitations even from small amounts should avoid caffeine altogether.

Children age 14 and younger should avoid caffeine if possible. For adolescents roughly 15–18 or 20, limit caffeine as much as possible because brain wiring is still occurring. Energy drinks and added neuroactive ingredients such as theanine and L-tyrosine are best left until about age 18 or older. Young people should delay starting caffeine use for years if possible.

If using caffeine, prefer clean sources such as plain coffee or tea rather than complex energy drinks. If consuming an energy drink, know exactly what is in it, what each ingredient does, and the implications of chronic use.

To come off caffeine, taper over 4–7 days rather than stopping abruptly. Reduce intake by about 10–15% per day by volume or concentration, or use a simpler reset: cut intake by 50% for 2–4 days, then take 1–2 full days off caffeine to reduce withdrawal severity.

After a brief caffeine break or reset, return to caffeine at about 50% of your former daily dose and use that as the new baseline. Only occasionally return to the original higher dose when you want stronger performance-enhancing effects, and do not maintain the elevated level the next day or set a new higher baseline.

On the day after a caffeine spike, get outside, get more sunlight, and add some movement to help offset malaise. Then return to your original goal level of caffeine rather than escalating intake.

Expect a slight withdrawal effect lasting about 24–48 hours after going above baseline or adjusting intake, and push through that short period rather than escalating caffeine intake.

Include 2 to 4 cardiovascular training sessions per week that are separate from zone 2 cardio.

Can be used to monitor whether you are in zone 2 cardio very precisely.

Use this high-intensity cardiovascular protocol only occasionally, about once every 2 to 4 weeks as a replacement for other HIIT. Warm up for 3 to 5 minutes with jogging, jumping jacks, or skipping rope, then do three rounds: 2 minutes to cover the maximum distance possible, rest 2 minutes, repeat the same distance as fast as possible, rest 2 minutes, then go all out again for the same duration and aim to match or exceed the first round; finish by walking slowly until breathing recovers.

Used as a vehicle for creatine; he can mix 10-15 g creatine into a whey protein shake without gastric distress. Also uses a couple scoops of whey protein in a small pre-workout meal when hungry.

Add a little lemon juice to water with creatine to make it taste less chalky.

Meals earlier in the day should lean toward protein and fibrous carbohydrates/vegetables; examples given include meat, chicken, or fish with salad, and maybe a little bit of starch.

If you wake up very hungry before training, eat a small meal rather than forcing fasted training; he typically chooses protein and fat, with examples including Brazil nuts, a couple scoops of whey protein, and maybe a little oatmeal.

Include a day of thermal stress training in the weekly routine, using deliberate cold exposure and deliberate heat exposure.

ADHD medication selection, dosing, timing, tapering, and possible drug holidays should be done with the careful consult of a very qualified or board-certified psychiatrist.

Before treatment, obtain a careful diagnostic evaluation by a well-qualified psychiatrist because treatment recommendations depend on true ADHD diagnosis.

Supplementation is described as part of a comprehensive ADHD treatment approach alongside prescription drugs, behavioral treatments, and nutritional guidelines, and should be updated across development by knowledgeable clinicians.

Include nutritional guidelines as part of ADHD treatment; the best psychiatrists should incorporate nutrition alongside drugs and behavioral treatments.

People who have been on ADHD meds at any point prior to age 25 should talk to their psychiatrist about tapering off to assess whether they still need them; do not stop abruptly, because abrupt cessation can cause withdrawal-like effects including lethargy, depressed mood, feeling unwell, and focus problems.

Avoid benzodiazepines and similar substances unless prescribed by your physician, especially in the context of ADHD stimulant use.

Because late-day stimulant effects can impair sleep and elevate cortisol late in the day, timing should generally favor earlier dosing when possible and as worked out with a psychiatrist; choose drug type and timing with sleep preservation in mind, and for some people short-acting options may be preferable.

Discuss with a psychiatrist whether planned breaks are appropriate; original clinical literature suggested many childhood ADHD sympathomimetics were designed to be taken during the school week with weekends off and with summer breaks, rather than self-directing breaks.

When sick, reduce stress on the system rather than adding stressors such as cold exposure or overly intense heat exposure.

Used to assess resting-state functional connectivity and changes in brain-network activation before, during, and after MDMA exposure.

Avoid street or gray-market MDMA and confine any MDMA use to legal clinical settings so the compound is pure and not contaminated; he specifically warns that recreational drugs, including MDMA, are often contaminated with fentanyl, which can be lethal.