Tools

Use watches or other devices that measure heart rate variability for recovery assessment.

Use the Reveri app to access deep rest states after training as part of calming the system and reducing inflammation.

Mentioned as a tool that may accelerate the transition from soreness to not sore.

For addictions so severe that continued access to the drug or behavior prevents abstinence, use residential treatment or a higher level of care.

Use an independent readout of heartbeats to compare against your heartbeat-counting accuracy during interoceptive training.

Choose a gym with large east-facing windows to combine exercise with strong morning light exposure.

Use a spin bike facing a window to combine morning cardio exercise with daylight exposure.

Used as a voluntary outlet for stress; described as protective when the animal can choose to run on it.

Use fidget toys or repetitive movement objects to help children maintain focus by engaging physical activity and channeling underlying nervous system activity.

A rubber band attached to the desk that a child can pull or snap against the desk to provide physical activity that enhances mental focus.

Recommended in psychedelic sessions to help people go further inward and into the experience; specifically referred to as eye shades rather than blindfolds.

Pad with circulating cool water used as a crude cooling method, such as placing the feet on it; convection improves heat transfer.

Warm pads, ideally circulating-water pads available in hospitals, placed on the feet to help rewarm hypothermic individuals.

Helmet with enough space and ventilation holes to allow air circulation so the scalp is not thermally insulated.

Use tea lights or candlelight at night as a very dim lighting option that minimally affects the circadian system; he said he uses about 50 tea lights in winter and found they did not affect his circadian system.

A dim night light can be preferable to complete darkness, especially if total darkness causes anxiety; this was mentioned particularly for kids.

Put your phone into a sealed pouch in the evening to remove both light exposure and distraction.

Use modern LED lighting capabilities to change spectra and regulate intensity in ways that improve sleep-wake cycle, productivity, and well-being.

Free app for marking the start and end of feeding windows and fasting periods, logging progress, and tracking averages.

Use a timer to regulate how long you stay in a cold shower or other cold exposure session.

May be useful for people prone to seasonal affective symptoms from insufficient winter light exposure, especially during winter in northern climates.

At-home stool-based colon cancer screening test; Sinclair describes it as an easier option, costing roughly a hundred dollars, where you mail in a sample for analysis.

Simple mouth-swab test to estimate biological age.

Chest-mounted FDA-approved monitor worn continuously; tracks body temperature, movement, heart rate variability, sleep, and voice-related signals, measuring continuously at very high frequency.

Recommended for frequent U.S. travelers as a way to avoid scanner-heavy airport lines.

Sinclair prefers going through the airport metal detector instead of the scanner.

Use overhead lights during the first phase of the day to increase alertness and focus; keep them as bright as safely possible without glare or squinting.

Use a desk lamp in front of you as a low-cost way to increase brightness in the workspace during early-day focused work.

Place a bright LED or blue light on your desk in front of you to support alertness and focus.

Use yellow lamps later in the afternoon/evening instead of blue-enriched LED lighting.