Adaptogenic Stacking Protocol
Adaptogens are botanical compounds that help the body resist physiological stress by modulating the HPA axis...
1 min/day (taking supplements) + 2 min logging
Ashwagandha Cycling Protocol (KSM-66)
Use KSM-66 ashwagandha root extract on an 8-weeks-on/2-weeks-off cycle to reduce cortisol by up to 30%, modestly increase...
30 seconds twice daily, 8-week cycles
Deliberate Cold Exposure Protocol
Cold water exposure triggers a significant and sustained release of norepinephrine (200-300% increase) and dopamine (250%...
1-3 min/day
Electrolyte Loading Protocol
Consume a high-sodium electrolyte formula (1000mg sodium, 200mg potassium, 60mg magnesium) in the morning and before exercise to...
2 minutes, 1-3x daily
Grounding/Earthing Practice
Grounding (earthing) involves direct skin contact with the Earth's surface, theorized to allow the body to absorb free electrons...
20-40 min/day
Hydration Performance Protocol
Even mild dehydration (1-2% body water loss) impairs cognitive performance, mood, and energy levels according to research from...
Minimal — habit adjustment only
Morning Light Exposure Protocol
Andrew Huberman's morning light protocol leverages the fact that specialized melanopsin ganglion cells in the retina set the...
2-20 min/day
Movement Snacks (Micro-Exercise Protocol)
Exercise scientist Katy Bowman and researcher Dr. Keith Baar have shown that brief bouts of movement throughout the day (2-5...
2-5 min per snack, 8-10 per day
Oxygen Advantage (Buteyko Breathing)
Retrain breathing patterns using Patrick McKeown's BOLT (Body Oxygen Level Test) score system to increase CO2 tolerance, improve...
15-20 minutes of exercises daily + all-day nasal breathing habit
Power Nap Protocol (NASA Method)
A NASA study by Mark Rosekind found that a 26-minute nap improved alertness by 54% and performance by 34% in pilots and...
25-30 min
Standing Desk Transition Protocol
Research from the University of Chester found that standing burns 0.7 more calories per minute than sitting and a study in the...
Integrated into workday
Strategic Caffeine Timing Protocol
Andrew Huberman's caffeine timing protocol, based on adenosine receptor research, recommends delaying caffeine intake to 90-120...
Minimal — timing adjustment only
Ultradian Rhythm Work Protocol
Research by sleep scientist Nathaniel Kleitman and popularized by Andrew Huberman reveals that humans cycle through 90-minute...
90 min work + 20 min rest per cycle