All protocols

Use guided meditation as an option; Tim specifically recommends Sam Harris's app.

Spend time in silence in nature without tasks; Tim says this provides benefits similar to meditation. During this time, disallow activities like note-taking and reading.

Extended water-only fasts of about seven days are practiced, often in nature, with added restrictions such as no talking, reading, or writing. This approach carries risks and should be done with caution.

If you have the option, be in nature and exercise several hours a day to exhaustion and see how many problems seem to go away.

When possible, structure the day so exercise and movement happen in the first portion of the day.

If you spend all your time in yoga, spend one day a week lifting weights.

If you spend all your time in the gym and can barely touch your toes, do some yoga; Tim specifically mentions doing more downward dog.

Make fibrous carbohydrates—especially green vegetables such as broccoli, Brussels sprouts, and asparagus—the largest portion of the plate for micronutrients, fiber, satiety, and insulin-related benefits.

Use sauces such as tomato sauce to make protein foods more palatable and interesting without undermining the meal's nutritional value.

Choose foods and meal variations you genuinely enjoy so the plan is sustainable long term.

Use water as part of pre-workout intake.

Use self-feedback and praise tied to effort, persistence, and process rather than labels like smart, talented, or great athlete. This applies to yourself and others, after mistakes and especially after good performance.

Improve across domains by practicing a lot, doing many repetitions, analyzing why you didn't get something right, and getting back to the drawing board after mistakes.

When you make mistakes, focus attention on the error, what led to it, and the verbs or processes behind it. Be analytic rather than minimizing errors or focusing mainly on emotion. If emotions are too strong, wait a day or two or longer, move through the emotional response, then return to analysis.

Explicitly learn what growth mindset is and how it differs from fixed mindset; recommended for both students and teachers.

Ask others for help analyzing poor performance, discuss mistakes with peers, dig into why you got things wrong, and also seek input about the verbs or processes that contributed to good performance.

Write a note or letter, such as on a 3x5 card or 8.5x11 sheet, to the next person trying to improve at the same thing. Explain growth mindset versus fixed mindset and the stress-enhances-performance mindset, how to adopt it, and how it can amplify performance. Optionally give the letter to someone else.

If kratom is being used to transition off stronger opioids, commit to tapering the kratom dose over time and eventually discontinuing it.

If you have not already tried kratom, do not start. Host frames avoidance as the safest approach because kratom is an opioid with real addiction risk, especially for people who respond strongly to opioids.

If addicted to opioids, talk to a physician about how to get off them rather than self-managing. Mentioned in the context that some people have used kratom to wean off stronger opioids, but physician guidance is recommended.

For people already taking kratom, carefully monitor dosage because addiction risk rises with higher doses and products vary in alkaloid concentration. Host notes people often cite roughly 1-5 or 1-6 grams/day as a lower range, but emphasizes that brands differ and responses vary dramatically.

Use supplements only if needed, after addressing behaviors and nutrition first.

Do not combine kratom with alcohol or other opioids because the combination can suppress respiration; the quote notes kratom alone is not known to suppress respiration at low to moderate doses, but these combinations increase danger.

Stretch after warming up; Tony notes he historically was not good at stretching post-warmup and implies this is a useful practice he lacked.

Perform a consistent warmup run of basic movements to assess stiffness and determine what needs adjustment for the rest of the session.

Eliminate alcohol while preparing for a demanding physical goal; Tony says he stopped drinking altogether while preparing to return to 540s after injury.

Huberman cites pressure as one of the recovery tools Tony was using after injury; no protocol specifics were given in this episode.

During serious injury recovery, follow the guidance of medical professionals rather than pushing through prematurely; in Tony Hawk's case, this included obeying a specialist's instruction not to move for two months after surgery for a non-union femur fracture.

Use a disciplined diet during injury recovery; diet was emphasized alongside schedule and sleep, though no specific foods or protocol were given.

Use a doctor of physical therapy to support recovery and restore movement patterns after injury, including manual preparation of the body for specific sport positions that are difficult after injury.