Tools

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.

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.

Use a wall-mounted monitor as one way to keep the screen high in the visual field.

Configure a second screen if that helps position your visual target higher and more optimally.

Wear comfortable shoes when adapting to standing for work.

Use a stationary treadmill under the desk to improve attention and cognitive control; better suited for non-verbal-memory tasks.

Use an under-desk cycling workstation to improve attention and cognitive control; avoid for highly verbal recall work because verbal memory scores worsened during active sessions.

Use digitally aged or trajectory-based images of your future self—such as seeing yourself 30 to 40 years older, or under healthy versus unhealthy future paths—to make long-term outcomes more salient and increase investment in retirement saving, exercise, and healthy eating.

Recommended resource for a homemade sauerkraut protocol; cited as an excellent recipe/protocol in Tim Ferriss' book The 4-Hour Chef.

Can be worn to help raise shell and core temperature during movement/exercise as an alternative heat protocol; quote mentions using it with a hoodie.

If someone is hypothermic, covering them with a blanket is fine, though warming glabrous skin surfaces such as the bottoms of the feet, hands, and upper half of the face was described as more ideal for rewarming the core.

Use amber-colored light in the middle of the night; dim amber light is even better and likely will not reduce melatonin unless it is very bright.

Use sunlight as the preferred source of skin exposure to UVB. Artificial UVB sources such as tanning beds can be very bright and may damage the eyes, so eye protection is important.

Recommended for strengthening and optimizing pelvic floor function; increasingly used after childbirth and in other situations, including for men receiving urologic care.

Recommended if prolactin is high enough or if visual or olfactory symptoms suggest a pituitary adenoma.

Undergarments designed specifically to cool the testes are recommended in the fertility context; use cautiously to avoid frostbite.

Preferred delivery route mentioned because it goes straight into the central nervous system and acts centrally.

Wear a belt not so tight that it does the work for you, but tight enough to provide sensory feedback so you can actively brace your core against it; this can increase core muscle activation.

Use a heart rate monitor during the hardest workout you can do and treat the highest number observed as an estimate of your max heart rate.

Use freely accessible YouTube videos as a resource for guided exercise and breath meditation; if one option doesn't suit you, choose from many alternatives.