Ashwagandha for Stress Reduction
The most studied adaptogen: ashwagandha root extract (KSM-66 or Sensoril) reduces cortisol by 15-30%, lowers anxiety scores...
10 seconds to take
Autophagy Activation Protocol
Autophagy is the body's cellular recycling system — it breaks down damaged organelles, misfolded proteins, and dysfunctional...
Built into fasting and exercise schedule
Autophagy Activation Protocol (Fasting + Exercise)
A strategic combination of time-restricted eating and exercise timing to maximize cellular autophagy — the body's self-cleaning...
Daily 16:8 eating schedule, exercise timing adjustment
BDNF Optimization Through Exercise
Brain-Derived Neurotrophic Factor (BDNF) is often called 'Miracle-Gro for the brain' — it is the primary protein responsible for...
150-200 minutes per week of exercise (mix of HIIT and moderate aerobic)
Bacopa Monnieri for Memory
One of the most evidence-backed nootropics: a herb used in Ayurveda for 3000 years that genuinely improves memory recall, working...
10 seconds to take a pill
Ben Greenfield Morning Routine Stack
Greenfield's comprehensive morning protocol: gratitude journaling, cold exposure, light movement, sunlight, breathwork, and...
30-45 minutes total
CGM-Guided Eating (Continuous Glucose Monitoring)
Using a continuous glucose monitor without diabetes to track real-time blood sugar responses to different foods, meals, exercise...
4-8 week learning period, 5-10 min/day logging
Circadian Light Management
Your circadian rhythm is controlled by light. Bright blue-enriched light in the morning tells your brain 'it's day' (alertness...
No extra time — just awareness of light exposure
Cold Exposure (Deliberate Cold Therapy)
Brief immersion in cold water (50-59°F/10-15°C) to trigger norepinephrine and dopamine release, improve metabolism, reduce...
15-20 min/week
Cold Exposure for Norepinephrine and Resilience
Deliberate cold exposure (cold showers, ice baths, cold water immersion) triggers a massive and sustained release of...
2-5 minutes per session, 2-4 sessions per week (11 total minutes/week target)
Cold Shower Finish
End every shower with 30-90 seconds of the coldest water you can tolerate. Provides 2.5x dopamine increase lasting 2-3 hours...
30-90 seconds added to existing shower
Cold Shower Morning Protocol
End every morning shower with 30-90 seconds of the coldest water you can tolerate. Increases norepinephrine 200-300% (more than...
30-90 seconds added to existing shower
Cold Thermogenesis Protocol (Progressive Cold Adaptation)
A progressive protocol for building cold tolerance and activating brown adipose tissue (BAT) for increased non-shivering...
2-5 minutes per session, 3-4x/week (11 min/week minimum)
Continuous Glucose Monitor (CGM) Lifestyle
A CGM is a small sensor worn on the arm or abdomen measuring interstitial glucose every few minutes, transmitting real-time data...
5 minutes daily (1-2 month intensive learning phase)
Contrast Shower Protocol
Alternate between hot and cold water in the shower: 1 minute hot, 30 seconds cold, repeat 3-5 cycles. This 'vascular exercise'...
5-8 minutes added to shower
Contrast Shower Therapy
Alternate between hot and cold water during your shower: 1-2 min hot, 30 sec cold, repeat 3-5x. More practical than cold plunges...
5-10 extra minutes in the shower
Contrast Therapy (Hot-Cold Cycling)
Alternating between sauna/heat exposure and cold immersion in the same session to enhance recovery, circulation, and hormonal...
1.5-2 hours/week
Creatine for Brain Health
Most people know creatine for muscles, but 5g daily also boosts cognitive function, working memory, and processing speed —...
10 seconds/day
Dave Asprey Bulletproof Coffee Protocol
Blend high-quality coffee with MCT oil and grass-fed butter/ghee. The fats slow caffeine absorption (no jitters), MCT oil...
5 minutes to make
David Sinclair's Longevity Protocol
Harvard geneticist David Sinclair's personal supplement and lifestyle stack targeting the hallmarks of aging, particularly NAD+...
5-10 minutes daily
Deliberate Heat Exposure (Sauna Protocol)
Regular sauna use (4-7x per week, 20 min at 174°F+) reduces all-cause mortality by 40% and cardiovascular mortality by 50%...
20-30 minutes per session, 2-4x per week
Dopamine Detox (48-Hour Reset)
Go 48 hours avoiding all high-dopamine activities: no social media, no porn, no junk food, no video games, no Netflix, no music...
48 hours
Extended Water Fasting (3-5 Day Protocol)
Prolonged water-only fasting for 3-5 consecutive days to trigger deep autophagy, immune system regeneration, and stem cell...
3-5 full days (reduced productivity expected)
Functional Mushroom Stack
Daily supplementation with functional mushrooms: Lion's Mane (cognition), Reishi (sleep/calm), Cordyceps (energy/endurance)...
30 seconds to take supplements daily
Grounding / Earthing
Direct physical contact with the Earth's surface (walking barefoot, lying on grass) to absorb negative electrical charge. About...
20-30 min/day
HRV Biofeedback Training
Use heart rate variability data from wearables (Oura, Whoop) to objectively guide training intensity, recovery, and stress...
10-20 minutes daily biofeedback + passive overnight tracking
Heat Acclimation for Performance (Sauna Protocol)
Using post-exercise sauna sessions to trigger cardiovascular adaptations including expanded plasma volume, enhanced sweat...
15-30 minutes post-workout, 3-4x/week for 3 weeks
Heat Shock Protein Activation (Sauna Longevity Protocol)
Regular sauna use at specific temperatures and durations to activate heat shock proteins (HSPs), FOXO3 longevity gene, and...
20-30 minutes per session, 4-7x/week
Hormesis: Controlled Stress for Adaptation
Hormesis is the biological principle where mild, controlled stress triggers a defensive response far more robust than what the...
3-5 hours per week (combined heat, cold, and exercise)
Hormetic Stress and Antifragility Training
Hormesis is the biological principle that low doses of stressors that would be harmful at high doses actually strengthen the...
Integrated into lifestyle; fasting requires zero additional time; sauna 2-4x 20 min/week; exercise per separate protocol
Huberman Dopamine Reset Protocol
If your motivation is shot, your baseline dopamine is probably depleted from too many high-dopamine activities (social media...
48-72 hour reset period
Huberman Morning Stack
Andrew Huberman's science-backed morning protocol combining sunlight, delayed caffeine, cold exposure, and exercise for optimal...
60-90 minutes total morning routine
Huberman Morning Sunlight Protocol
Get 10-30 minutes of direct sunlight in your eyes within 30-60 minutes of waking. This is the single most important thing you can...
10-30 minutes (combine with morning walk or coffee outside)
Huberman NSDR Protocol (10-Minute Version)
Huberman's favorite recovery tool: a specific 10-minute Non-Sleep Deep Rest script that restores dopamine by 65%, compensates for...
10 minutes per session
L-Theanine + Caffeine Focus Stack
The simplest, cheapest nootropic stack: 200mg L-theanine + 100mg caffeine. The theanine smooths out caffeine's jitters and...
10 seconds to take
Lion's Mane Mushroom for Neurogenesis
Supplement with lion's mane (Hericium erinaceus) to stimulate nerve growth factor (NGF) and brain-derived neurotrophic factor...
30 seconds daily
Methylene Blue Microdosing for Cognition
Take pharmaceutical-grade methylene blue at 0.5-4mg/kg to enhance mitochondrial electron transport, boost ATP production, and...
1 minute daily
Mitochondrial Uncoupling via Cold + Exercise
Combine cold exposure with exercise to maximally activate brown adipose tissue (BAT) and UCP1 mitochondrial uncoupling protein...
5-10 minutes cold exposure added to existing exercise routine
Morning Cold Shower Protocol
Brief cold shower (1-3 minutes) in the morning to increase norepinephrine, dopamine, and alertness. Simpler and more accessible...
3-5 min/day
Morning Cold Water Face Immersion
Fill a bowl with ice water and submerge your face for 15-30 seconds first thing in the morning. Triggers the mammalian dive...
30 seconds to 1 minute
Morning Sunlight Exposure (Huberman Protocol)
Get 2-10 minutes of direct sunlight in your eyes within 30 minutes of waking. This triggers a cortisol pulse that sets your...
2-10 minutes each morning
NAD+ Optimization Strategies
NAD+ levels decline by roughly 50% by middle age, driven by decreased NAMPT expression, increased CD38 activity, accumulated DNA...
5 minutes daily (supplements) + regular exercise
NAD+ Supplementation (NMN/NR)
Taking NAD+ precursors (NMN or NR/nicotinamide riboside) to boost cellular NAD+ levels, which decline with age. Animal studies...
1 minute/day
Nasal Breathing Only (Mouth Taping at Night)
Train yourself to breathe exclusively through your nose, including during sleep (using mouth tape). Nasal breathing filters air...
No extra time — just change how you breathe
Neurofeedback-Informed Meditation
This protocol combines traditional meditation with the insights from neurofeedback research to target specific brainwave states...
15-20 minutes daily; noticeable benefits at 8 weeks, structural brain changes at 8-12 weeks
Non-Sleep Deep Rest (NSDR) / Yoga Nidra
NSDR is a deliberate protocol for entering a state of deep relaxation while maintaining consciousness, distinct from meditation...
10-30 minutes per session, daily or as needed
Nootropics (Foundational Stack)
Evidence-based cognitive enhancers with established safety profiles: creatine (5g/day), omega-3 DHA (1-2g/day), and...
2 minutes/day
Peripheral Vision for Calm (Panoramic Gaze)
Widen your gaze to take in your full peripheral vision. This instantly activates the parasympathetic nervous system and reduces...
30-60 seconds per use
Photobiomodulation (Transcranial + Thyroid)
Apply near-infrared light at 810-830nm directly to the scalp for cognitive enhancement or to the thyroid for autoimmune...
20 minutes per session, 2-3x weekly
Polyphasic Sleep (Everyman Schedule)
Sleep in multiple short phases instead of one block, using an Everyman schedule with one 4.5-hour core sleep plus two 20-minute...
2-week strict adaptation period, then permanent schedule
Polyphasic Sleep Experiment
Instead of one 8-hour sleep block, use multiple shorter sleep periods: the most practical version is biphasic sleep (6 hours at...
6 hours night + 20 min nap
Rapamycin for Longevity (mTOR Inhibition)
Rapamycin (sirolimus) is the only drug proven to extend lifespan in every organism tested, from yeast to mice. It works by...
Minutes per week (dosing) + quarterly lab work
Red Light Therapy (Photobiomodulation)
Exposure to red (630nm) and near-infrared (810-850nm) light to enhance mitochondrial ATP production, reduce oxidative stress, and...
1-1.5 hours/week
Red Light Therapy Panel Protocol
Use LED panels emitting 660nm (red) and 850nm (near-infrared) wavelengths to boost mitochondrial ATP production via cytochrome c...
10-20 minutes per session, 3-7x weekly
Rhodiola Rosea for Fatigue & Stress
An adaptogenic herb used by Vikings and Sherpas for physical and mental endurance. Rhodiola reduces mental fatigue, improves...
10 seconds to take
Sauna + Cold Plunge Contrast Protocol
Alternate between sauna (15-20 min at 170-210°F) and cold plunge (2-5 min at 40-60°F) for 2-3 rounds. Massively boosts growth...
45-60 min per session, 2-4x/week
Sauna / Heat Therapy
Regular sauna use (174°F+/80°C+) for cardiovascular and longevity benefits. Finnish longitudinal studies show 4-7 sessions/week...
1.5-3 hours/week
Sauna Protocol (Deliberate Heat Exposure)
Use a sauna 2-4 times per week at 80-100°C for 15-20 minutes per session. Finnish research on 2,300 men over 20 years: those who...
15-20 minutes per session, 2-4x per week
Sensory Deprivation Float Tank
Float in a lightless, soundproof tank filled with body-temperature water saturated with Epsom salt. Zero sensory input for 60-90...
90 minutes per session (including shower)
Sleep Architecture Optimization
Sleep is not passive recovery — it is the brain's primary maintenance and learning consolidation window. Specific sleep stages...
7-9 hours nightly; environmental and behavioral changes are one-time setup
Targeted Supplement Stack (Foundation Protocol)
A synergistic daily supplement protocol targeting the most common modern deficiencies: magnesium, vitamin D3, vitamin K2, zinc...
2 minutes daily (taking supplements)
Wim Hof Breathing Technique
Controlled hyperventilation followed by breath retention — 30-40 deep breaths followed by exhale-and-hold for as long as...
15-20 min per session, 3-5x/week
Wim Hof Cold Exposure Method
The specific Wim Hof cold exposure protocol: breathwork first (30 deep breaths + retention), then cold exposure. The breathing...
15 minutes (breathing) + 2-5 minutes (cold)
Wim Hof Method
Combination of specific breathing exercises (30-40 deep breaths + breath holds), cold exposure, and meditation/commitment to...
2-3 hours/week