Protocol Library

View bright light within 60 minutes of waking to set your circadian clock. This triggers a cortisol pulse and starts a timer for melatonin release 14-16 hours later.

Keep your bedroom at 65-68°F and take a warm shower 1-2 hours before bed. Core temperature drop is a key trigger for sleep onset and deep sleep.

Set one wake time and stick to it 7 days/week. This anchors your entire circadian system more reliably than any other single habit.

No caffeine after ~2pm (for 10pm bedtime). Caffeine's 5-6 hour half-life means afternoon intake significantly reduces deep sleep even if you fall asleep fine.

Progressive overload strength training 3x/week. The single most protective exercise against age-related decline in muscle, bone, and metabolic health.

Zone 2 cardio (conversational pace, 60-70% max HR) for 3-4 sessions of 45-60 min/week builds mitochondrial density and is the foundation of metabolic health and longevity.

4x4 minute intervals at 90-95% max HR, 1-2x/week. VO2 max is the strongest cardiorespiratory fitness marker for longevity. High-intensity intervals are the most efficient way to improve it.

Hit 1.6-2.2g protein per kg bodyweight daily across 3-5 meals. The single most important nutritional target for muscle preservation, satiety, and healthy aging.

Aim for 30-50g fiber daily from diverse plant sources. Feeds gut microbiome, improves metabolic health, and is strongly linked to lower mortality risk.

The Mediterranean diet is the most evidence-backed dietary pattern for longevity. Rich in olive oil, fish, vegetables, and legumes, it reduces cardiovascular events by 30% (PREDIMED trial).

3-5g daily of the most researched supplement in sports science. Benefits extend beyond muscle to cognition, bone health, and potentially neuroprotection.

Build from a short daily walk toward 150 minutes per week of moderate aerobic activity.

Train single-leg stance, heel-to-toe walking, and controlled transitions to reduce fall risk and improve confidence.

Replace one daily ultra-processed anchor food with a minimally processed alternative you still enjoy.

Increase fiber gradually using beans, oats, berries, vegetables, chia, or psyllium to avoid GI backlash.

Track high-sodium packaged and restaurant meals for one week before making targeted swaps.

Schedule one small recurring social contact each week to protect connection before isolation compounds.

Measure blood pressure at home for seven days and use averages, not isolated readings, for follow-up decisions.

Check whether the week included both aerobic base work and muscle-strengthening sessions before adding extras.

Dim lights and avoid screens 2-3 hours before bed to protect melatonin production. Use warm/amber lighting and blue-light blocking glasses if screen use is unavoidable.

3g glycine before bed lowers core temperature and enhances deep sleep. Studies show improved next-day performance even with restricted sleep.

The complete sleep environment and behavior checklist. Combine darkness, cool temperature, consistency, and a wind-down routine for best results.

Keep wake time and bedtime within about 30-60 minutes day to day. Regular timing strengthens circadian cues and reduces the physiological cost of social jet lag.

Train grip 2-3x/week with dead hangs, farmer carries, and crush exercises. Grip strength is a top biomarker for longevity and functional independence.

Reduce training volume by 40-60% every 4-6 weeks. Strategic recovery prevents overtraining, reduces injury risk, and enables long-term progress.

1-5 min bursts of activity throughout the day — stair climbs, push-ups, squats. Studies show 3-4 daily 'exercise snacks' reduce mortality by 40% in non-exercisers.

Train major muscle groups 2-3 times per week with progressive loads, enough recovery, and symptom-aware progression. This is a high-value protocol for postmenopausal strength and healthspan.

Get 2-4g EPA+DHA daily through fatty fish or supplements. Critical for inflammation management, brain health, and cardiovascular protection.

2-3 servings of fermented foods daily to boost gut microbiome diversity. Stanford research showed this increased microbial diversity and reduced inflammatory markers.

Systematic hydration: half your bodyweight (lbs) in ounces daily, plus electrolytes for active individuals. Even mild dehydration impairs cognition and performance.

Eat within an 8-hour daily window (e.g., 10 AM–6 PM). 16 hours of fasting improves insulin sensitivity, supports autophagy, and aligns eating with circadian metabolic peaks.

A 10-20 minute easy walk after meals can reduce post-meal glucose spikes and improve glycemic control. It is low-cost, scalable, and useful even for users who already train formally.

2,000-5,000 IU vitamin D3 daily with K2 (MK-7). Most people are deficient, and optimal levels (40-60 ng/mL) support immune function, bone health, and mood.

200-400mg elemental magnesium daily. Half the population is deficient in this mineral involved in 300+ enzymatic processes including sleep, muscle function, and mood.

The essentials: D3+K2, Magnesium, Omega-3, and Creatine. These four address the most widespread deficiencies with the strongest evidence bases.

Berberine (500mg 2-3x/day with meals) activates AMPK and reduces blood glucose comparably to metformin. Strong evidence for improving fasting glucose, HbA1c, and lipids.

Screen ferritin before supplementing iron. Low ferritin can contribute to fatigue, particularly in menstruating women, but iron should be guided by labs and clinician review.

Double inhale (nose) + long exhale (mouth). The fastest evidence-based technique to reduce acute stress — works in 1-3 breaths by activating the parasympathetic nervous system.

20+ min in nature 2-5x/week. Studies show nature exposure reduces cortisol by 12-28%, lowers blood pressure, and boosts natural killer cell activity for up to 7 days.

Write freely for 15-20 min about stressful experiences. Pennebaker's method (300+ studies) reduces cortisol, improves immune markers, and decreases doctor visits by 43%.

11 min/week total of cold immersion at 50-59°F across 2-4 sessions. Produces a 250% dopamine increase lasting hours, boosts metabolism, and builds mental resilience.

Sauna at 176-212°F for 15-20 min, 2-4x/week. The KIHD study (n=2315) showed 40% lower all-cause mortality with frequent use. Triggers heat shock proteins and improves vascular function.

Quarterly or semi-annual comprehensive blood work to detect dysfunction early and optimize interventions. Track metabolic, inflammatory, hormonal, and nutrient markers.

Use a validated upper-arm cuff to capture morning and evening readings for 7 days. Track weekly averages as an actionable cardiovascular risk signal.

Keep wake time within a 30-minute window every day to stabilize circadian timing before optimizing bedtime.

Use a simple daily sleep diary to identify sleep timing, caffeine, alcohol, naps, and wakefulness patterns.

Move caffeine earlier and test a personal cutoff, starting at least 8 hours before bedtime for sensitive sleepers.

Rebuild the bed as a cue for sleep by leaving bed during prolonged wakefulness and returning only when sleepy.

Use destination-timed light, darkness, and optional melatonin planning to shift faster across time zones.

Walk for 10-15 minutes after the largest meal to blunt post-meal glucose rise and add easy daily movement.

Use sit-to-stands, incline push-ups, rows, and loaded carries to start resistance training with minimal gear.

Add one longer easy aerobic session per week to build endurance without crowding weekdays.

Start the day with a protein-forward breakfast to improve satiety and distribute protein more evenly.

Build default meals around half plants, one palm of protein, slow carbohydrates, and a healthy fat.

Make weeknights alcohol-free by default to improve sleep, reduce calories, and create clearer feedback.

Add one potassium-rich whole food daily, such as potatoes, beans, lentils, yogurt, leafy greens, or bananas.

Prep one protein, one fiber-rich carbohydrate, and one vegetable base to reduce reliance on takeout.

Use low-dose psyllium as a fiber bridge when food-based fiber intake is not yet consistent.

Use a reliable B12 source or clinician-guided supplement strategy if you eat little or no animal food.

Spend 10-20 minutes in a park, trail, garden, or tree-lined street to downshift stress and restore attention.

Systematically tense and relax major muscle groups to reduce physical stress and support sleep.

Write three specific things you appreciated today, emphasizing detail over generic positivity.

Use controlled heat exposure before hot-weather training or travel to improve heat tolerance gradually.

Disable non-essential notifications during one protected focus block to reduce interruption costs.

Use 5 minutes of breath-focused mindfulness before cognitively demanding work.

Do 5-10 minutes of light movement before demanding cognitive work to improve alertness.

Discuss ApoB testing with a clinician to better understand atherogenic particle burden beyond LDL-C alone.

Track waist-to-height ratio monthly as a simple cardiometabolic risk signal alongside weight and blood pressure.

Prepare questions, labs, family history, and home metrics before an annual preventive care visit.

Remove obvious trip hazards and pair the cleanup with balance basics for a practical fall-prevention stack.

Use farmer carries and grip checks as a simple strength-capacity practice tied to daily function.

Maintain one current list of medications, supplements, doses, and reasons for every clinician visit.

Review vaccine records with a clinician or pharmacy so adult preventive care does not fall through the cracks.

Capture a monthly snapshot of the few metrics that guide behavior: sleep, training, blood pressure, waist, and energy.

Take 200mg elemental magnesium as L-threonate before bed. This form uniquely crosses the blood-brain barrier, supporting GABA activity and sleep depth.

Tart cherry juice is a natural source of melatonin and tryptophan-sparing compounds. Clinical trials show it increases sleep time by ~84 minutes in adults with insomnia.

10-15 min daily mobility work targeting hips, thoracic spine, shoulders, and ankles. Prevents injury, improves movement quality, and maintains functional capacity.

Nasal-only breathing during exercise increases nitric oxide, improves CO2 tolerance, and naturally regulates intensity to keep you in aerobic zones.

Use cycle tracking as a readiness signal, not a rigid training calendar. Keep the core program consistent, then adjust volume, intensity, and recovery when symptoms or performance data justify it.

Eat most calories earlier in the day when insulin sensitivity is highest. Avoid large meals within 2-3 hours of bedtime for better metabolic health and sleep.

300-600mg KSM-66 ashwagandha daily. Clinical trials show reduced cortisol (~30%), improved sleep quality, and modest testosterone increases.

Lion's Mane mushroom (500-3000mg/day) stimulates NGF production and has shown cognitive improvements in mild cognitive impairment trials. Active compounds: hericenones and erinacines.

50mg apigenin before bed modulates GABA-A receptors for mild, clean sedation. Found naturally in chamomile. Also inhibits CD38 enzyme, potentially preserving NAD+ levels.

4-4-4-4 breathing pattern used by Navy SEALs. Balances the autonomic nervous system and provides calm focus under pressure. 5-10 minutes is a full session.

10-30 min guided body-scan practice while lying still. Induces deep rest state that boosts dopamine by 65% (Kjaer et al., 2002), reduces cortisol, and can partially offset sleep debt.

Start with 15 seconds of cold at the end of your shower and build up. An accessible gateway to cold exposure that builds resilience, boosts mood, and improves stress tolerance.

Alternate 3-5 min hot and 1-2 min cold for 3-5 cycles. Creates vascular pumping that enhances circulation, reduces inflammation, and accelerates recovery. End on cold.

Work in 90-minute deep focus blocks matching your brain's ultradian rhythm. Eliminate all distractions, single-task, then take a real break. 2-3 blocks per day is optimal.

Reduce baseline dopamine drains (social media, constant novelty) to maintain motivation and focus capacity. Strategic boredom rebuilds dopamine sensitivity.

Delay coffee until 90-120 min after waking. This aligns caffeine with falling cortisol rather than competing with the natural cortisol peak, producing stronger and longer-lasting focus.

Listen to 40Hz binaural beats through stereo headphones during work. Gamma-frequency entrainment is associated with improved attention, working memory, and neural synchrony.

Consume diverse polyphenols daily via blueberries, green tea, dark chocolate, and optionally supplement resveratrol (250-500mg). Activates sirtuin and AMPK longevity pathways.

Use short early-afternoon naps without letting late or long naps erode nighttime sleep pressure.

Insert 1-3 minute bouts of stairs, brisk walking, or bodyweight movement into sedentary days.

Use a 10-minute daily mobility circuit for hips, thoracic spine, ankles, and shoulders.

Schedule lower-volume training weeks every 4-8 weeks to preserve consistency and reduce overuse risk.

Test beetroot juice or nitrate-rich foods before endurance sessions or as a blood-pressure-support habit.

Audit your supplement stack by pausing non-essential additions one at a time and keeping only clear winners.

Create a 10-minute transition ritual between work and home mode to reduce carryover stress.

Move repetitive worries into a scheduled note so they stop hijacking bedtime or focus blocks.

Use 60-90 seconds of slow nasal breathing between tasks to lower arousal without needing a full meditation.

Use short cold-water immersion after selected hard sessions when soreness reduction matters more than adaptation signaling.

Use a warm bath or shower 1-2 hours before bed to support passive cooling and relaxation.

Work in one 25-45 minute sprint with a written task, visible timer, and no context switching.

Write tomorrow's top three tasks before ending work so the morning starts with less decision friction.

Protect 10-minute buffers around meetings to capture decisions and reduce attention residue.

Make brushing, interdental cleaning, and dental follow-up a tracked healthspan habit instead of an afterthought.

Add periodic hearing checks and noise protection to the longevity stack, especially after age 50 or noise exposure.