Regularly undergo comprehensive blood testing to detect important aspects of your mental and physical health, as many conditions can only be identified this way.
Maintain optimal brain and body function by ensuring proper hydration and adequate intake of essential electrolytes like sodium, magnesium, and potassium, as even slight dehydration can impair performance.
Drink an electrolyte mix dissolved in 16-32 ounces of water first thing in the morning and during physical exercise to ensure adequate hydration and electrolyte balance.
Men and women should consult their physicians about their testosterone and/or estrogen levels to proactively address potential long-term problems that can arise from insufficient hormone levels.
Aim to maintain physiological estrogen levels, as it enhances cognition, stimulates neurogenesis, improves glucose and oxygen delivery, and protects against dementia and cardiovascular disease.
To reduce elevated mercury levels, limit tuna consumption, increase intake of leafy greens, and consider supplementing with NAC (N-acetylcysteine) to support glutathione production and detoxification.
Recognize that your interpretation of an experience significantly impacts its physiological effect; voluntary engagement yields benefits, while forced engagement leads to stress, even with the same physical activity.
Dedicate 20-30 minutes daily or every other day to a stress management technique, as the act of consistently prioritizing your well-being is 80% of its effectiveness.
Select a stress management technique that genuinely works for you and that you enjoy, rather than forcing yourself to do something just because others recommend it.
Stressors are less stressful when you have a sense of control, predictability, an outlet for frustration, and social support; however, these techniques are not universally applicable and can be counterproductive for those in severe circumstances.
Understand that testosterone does not cause aggression but rather lowers the threshold for existing aggressive behaviors and amplifies what’s already present.
Understand that testosterone levels are often a response to behaviors like sexual activity or aggression, rather than being the primary cause of them.
Recognize that testosterone amplifies existing motivated behaviors, such as sexual arousal, libido, and aggression, rather than creating them from scratch.
Understand that testosterone boosts behaviors that lead to status, even if that status is achieved through generosity or trustworthiness, suggesting that societal values influence how testosterone’s effects manifest.
To address societal aggression, examine how much elevated status is granted for aggressive behaviors, as this societal framing, not testosterone itself, is a primary driver.
Be aware that increased testosterone can boost confidence, which, if inaccurate, can lead to poor decision-making, reduced cooperation, cockiness, and impulsivity.
Understand that dopamine drives the anticipation of reward and generates the motivation for goal-directed behaviors needed to achieve those rewards.
For aging males, testosterone replacement can increase energy, presence, alertness, and motivation by enhancing glucose uptake into skeletal muscle, making one feel more awake and alert.
Actively participate in multiple social hierarchies or domains, as being high-ranking in one (e.g., a hobby or community group) can buffer the negative health effects of being low-ranking in another (e.g., your job).
Be aware of the human tendency to attribute others’ bad behavior to their character but excuse your own bad behavior with situational explanations; challenge this bias for self-improvement.
Be mindful that extensive exposure to broad, often irrelevant social contexts via social media can lead to feelings of inadequacy and discontent by comparing your life to an infinite, often curated, landscape.