Intentionally expose yourself to discomfort or minor embarrassment (e.g., lying on a crowded floor, asking for a discount) to realize that worst-case scenarios are rarely that bad, building resilience against peer pressure and irrational fears.
Begin a daily meditation practice, even for just 5-10 minutes using guided apps like Calm or Headspace, to improve focus, calmness, and efficiency. Commit to meditating first thing in the morning for 5-7 consecutive days to experience profound improvements.
Combine a daily mindfulness or meditation practice with intentional ‘practicing humiliation’ (controlled discomfort) for a potent and valuable personal development strategy.
Prioritize efficiency in exercise by focusing on the minimum effective dose, avoiding overtraining, and recognizing that coaches at high levels often hold athletes back.
Engage in targeted resistance training to prevent age-related cognitive and physical decline, as it is highly effective for maintaining and gaining muscle mass and can also serve as effective cardio.
Adopt a ‘barbell approach’ to physical training, combining brief, high-intensity workouts (e.g., overhead squats) with very long-duration activities (e.g., two to four-hour walks) to improve subjective quality of life and for meditative benefits.
Routinely track your millimolar concentration of ketones and fasting glucose levels using a device to monitor your metabolic state and identify your optimal mental performance range (e.g., 1.1-1.7 millimolars for Tim).
Be aware that high ketone levels can result from various sources (MCTs, fat meals, fasting) and not solely endogenous production, so consider the context of your readings to avoid self-deception.
When pursuing ketosis, also monitor fasting glucose levels (e.g., aiming for 74-80 mg/dL or lower) to ensure you are in true nutritional ketosis and not just spiking ketones from supplements while having high glucose.
To mitigate Alzheimer’s risk (viewed as ‘brain diabetes’), be cognizant of insulin levels and consider practices like ketosis, fasting, and cyclical ketogenic diets.
Limit sugar intake to potentially lower cancer risk and growth, especially if you haven’t significantly damaged your system with processed sugars and carbohydrates.
Distinguish between chronic (bad) inflammation (e.g., from gut issues, processed carbs) and acute (good) inflammation (e.g., from exercise, heat/cold stress) and aim to reduce the former while embracing the latter.
Consume turmeric with piperine (from black pepper) to increase its bioavailability and absorption for counteracting unnecessary inflammation, or drink it as a tea with ginger and black pepper.
Be cautious with supplemental antioxidants (like high-dose Vitamin C) immediately after workouts or during intermittent fasting, as they can negate beneficial oxidative stress that drives mitochondrial biogenesis and other hormetic effects.
Consider short fasts (e.g., three days) as a tool to reboot your immune system, which can also lead to deep ketosis and improved cognitive function.
If experiencing ‘chronic Lyme’ symptoms or gut issues after antibiotic treatment, focus on prebiotics and probiotics to address potential gut microbiome damage.
To repopulate gut bacteria after antibiotic use, consider using a high-dose probiotic like VSL#3 sachets (450 billion CFU), which are more potent than capsules.
When dealing with inflammatory bowel disease (IBD) or similar gut issues, prioritize dietary changes (e.g., fiber intake) over pharmaceutical interventions like SSRIs, and seek doctors who address diet.
For severe Lyme disease symptoms, consider trying a carbohydrate-restricted diet, ideally aiming for ketosis, as it has shown subjective benefits for some.
If you are a poor methylator (e.g., MTHFR gene polymorphism), consider supplementing with L-methylfolate, and potentially methylcobalamin, which may help normalize blood pressure for some.
Consume carbohydrates on ‘cheat days’ when drinking alcohol to counteract vasopressin inhibition and retain water.
Before using a flotation tank, avoid shaving for a couple of days to prevent stinging from the high salt concentration.
Improve negotiation skills by practicing haggling in low-stakes environments like a state fair, aiming to get more value for your money.
To overcome fear of public speaking or social anxiety, practice engaging with strangers in low-stakes situations, such as telling jokes to random people in a mall.
Be cautious of self-deception when evaluating lifestyle changes; ensure you isolate variables to understand true causal relationships rather than attributing benefits to one change when multiple were made.
For MRSA infections, consider a topical and oral application of garlic and grapefruit seed extract.
Be aware that carbohydrate consumption (e.g., on cheat days) may increase bleeding compared to a ketotic state, which could be relevant before procedures where bleeding is a concern.