All protocols

Work with a clinician to start at the lowest effective dose of ADHD medication and increase only as needed while monitoring benefits and side effects. The goal is to find the smallest amount that still provides adequate symptom control, which can reduce adverse effects and allow dosing to be adjusted downward over time as needs change.

Place a thin pillow or rolled support under the feet or ankles while sleeping, creating a slight 5–10 degree elevation. The idea is to help promote leg lymphatic drainage and may also support deeper sleep and glymphatic clearance overnight.

A trauma-processing technique done with a clinician while recalling a distressing memory and moving the eyes horizontally back and forth, typically for 30 to 60 seconds at a time. The side-to-side eye movements are used to help reduce the emotional intensity of the memory and support desensitization during exposure to the traumatic narrative.

Begin with behavior-based strategies before moving to nutrition, supplements, or medications. The idea is to use repeated actions and routines as the first-line intervention because they can build lasting neuroplastic changes and improve focus and motivation systems over time.

Use Ritalin only if it has already been prescribed by a board-certified physician, and pay attention to when you take it relative to studying or learning. The key protocol is to match dosing to the drug’s duration of action and whether you want the effect to support learning before, during, or after the material, so the cognitive boost lines up with the task instead of wearing off at the wrong time.

Train hard enough to create a useful stimulus, but keep soreness in the mild range so it does not interfere with later sessions or force missed workouts. A practical rule is to spend most of your time around 3/10 soreness and continue training through light soreness when needed. This preserves training frequency and consistency, which matter more for progress than chasing a sore feeling.

For hypertrophy, give a worked muscle about 2 to 3 days before training it hard again, with roughly 72 hours often cited as the sweet spot. This spacing lets protein synthesis and tissue repair progress enough to support growth while avoiding excessive overlap from training the same muscle too soon.

If you use caffeine, hold off until roughly 90 to 120 minutes after waking instead of taking it immediately. This timing is meant to smooth energy across the day and reduce the afternoon crash by working with your natural morning wake-up rhythm.

A simple mindfulness practice where you move attention systematically from the head down through the body, noticing sensations, breathing into each area, and consciously releasing tension. It can be done sitting or lying down, often by focusing on the body’s contact with the surface beneath you. This steady attention helps calm the nervous system and has been shown to significantly reduce cravings.

For people who regularly drink sugar-sweetened beverages, replacing them with water or non-nutritive sweetened drinks is presented as a practical way to cut calories without giving up a sweet beverage habit. This swap is described as a net health positive because it lowers sugar intake and can support weight loss or reduced adiposity compared with continuing sugary soda.

For muscle growth, use loads that bring working sets to within about 1–2 reps of failure, while keeping form solid. The goal is to finish most hypertrophy sets very hard but not necessarily at true failure, since that usually provides most of the growth stimulus with less fatigue. Occasional true-failure sets can be useful as a calibration tool so you learn what real failure feels like.

Wear a wool sauna hat, cap, or even a towel over your head while sitting in the sauna to insulate the scalp from direct heat. By reducing how strongly the heat registers at the head, it can make the sauna feel more tolerable and help you stay in longer at higher temperatures.

A trauma-focused psychotherapy protocol that uses MDMA only in a legal, supervised clinical setting alongside talk therapy. The typical approach includes preparation sessions before dosing and integration afterward, with careful attention to dose, frequency, and drug purity. The goal is to reduce fear and defensiveness so patients can revisit traumatic memories and form new, healthier associations.

Use a soft-bristled toothbrush rather than medium or hard bristles when brushing. The gentler bristles reduce trauma at the tooth-gum interface, helping prevent gum recession, pocketing, and the small spaces where bacteria can collect.

Use heavy curtains or shades to make the bedroom as dark as possible during sleep, especially in bright or seasonal-light environments. The goal is to eliminate even small amounts of light that can disrupt sleep quality and make it harder to stay asleep.

Use bone broth, especially beef or chicken broth, as a collagen-rich food to support skin collagen and a more youthful appearance. It can be taken on its own or used alongside collagen protein, since it provides collagen and some protein from animal connective tissue.

Swap out nonstick or Teflon-coated pans for cookware made from safer materials such as stainless steel, cast iron, or ceramic. The goal is to reduce exposure to PFAS/PFCs and related endocrine-disrupting chemicals that can leach from damaged or heated nonstick surfaces, with potential downstream effects on hormones, fertility, gut health, and overall toxic burden.

If social media scrolling is the issue, delete the apps from your phone and reinstall only when needed. Using a delete-and-reinstall strategy, potentially once or twice per day, creates enough friction and behavioral barrier to reduce compulsive use.

Huberman described placing a red/near-infrared light next to a 10,000 lux light in the morning for added energy, mood, and focus benefits.

A brief cold-water shower used as a simple form of deliberate cold exposure. People typically finish a normal shower with 30 seconds to a few minutes of cold water, often before work or a challenging task, to create an acute stress response that can increase alertness, epinephrine, and dopamine and help boost motivation.

For heat illness or dangerously elevated body temperature, cool the glabrous skin surfaces—especially the palms, soles, and face—rather than focusing only on the neck, armpits, or groin. This whole-body cooling approach is reported to lower temperature faster, roughly doubling the cooling rate compared with standard field methods.

An eye covering worn over the eyes while sleeping, especially during travel or in bright environments. It helps block even small amounts of light so you can fall asleep more easily and stay on your normal sleep schedule, since light exposure can disrupt sleep quality and circadian rhythm.

During prolonged exercise or exposure to heat or dry conditions, deliberately replace both fluids and electrolytes rather than relying on thirst alone. The practical aim is to keep sodium, potassium, and magnesium intake aligned with sweat losses so hydration is maintained and performance or cognitive function is less likely to drop.

Human growth hormone is sometimes added experimentally during ovarian stimulation for about two weeks in selected IVF patients. The goal is to improve egg maturity and embryo development, likely by enhancing ovarian response in the right patient.

Students keep phones off-limits throughout the school day, including class time and the broader school environment, then turn them back on after dismissal for practical logistics like arranging rides. The idea is to remove a major source of distraction so attention, classroom behavior, and learning conditions improve.

Use two alarms to bracket sleep: one to signal when it’s time to start winding down for bed, and another to anchor a consistent wake time. This simple timing cue helps regularize sleep schedules by reducing drift in both bedtime and rising time, which can improve sleep consistency over time.

For compound lifts, do a couple of warm-up sets and then perform about 2 to 4 hard working sets per exercise, with 3 being a common target and 4 usually the upper end. This amount is generally enough to drive strength gains without adding much extra fatigue or unnecessary volume.

Time exercise in the hours after your body temperature minimum, especially about 4 to 6 hours afterward, when you want to shift your circadian rhythm earlier. This timing can help advance the clock for earlier schedules or eastward travel, and related movement or social activity after the temperature minimum may have a similar phase-advancing effect.

Lightly brush the tongue once or twice daily using a separate soft toothbrush rather than the same brush used on teeth. The goal is to remove surface biofilm and unhealthy bacteria while avoiding aggressive scraping, which can irritate tissue and disturb beneficial bacteria deeper in the tongue crypts.

Replace upright rows with high pulls when training the shoulders and traps. In the high pull, keep the hands higher than the elbows so the shoulder stays in a more externally rotated position, which can reduce impingement stress while still hitting the delts and traps effectively.