All protocols

A weak 5-alpha reductase inhibitor used mainly to help slow hair loss and sometimes support modest regrowth. Typical dosing is about 300 mg per day, with studies ranging from 200 to 500 mg daily, usually split into 2 or 3 doses. The rationale is to reduce DHT activity, which may help preserve follicles over time.

Use a roughly twice-per-week training frequency for each muscle group, with one session that directly targets it and, when helpful, a second stimulus coming indirectly from another workout or endurance session. This is a practical minimum effective dose for strength gains, and some people can benefit from a third weekly exposure if recovery allows.

During strength, speed, or power training, try to move each rep as explosively as possible rather than just completing the lift. Even if the bar or implement does not actually move faster, that high-intent effort improves neural drive and helps develop strength and speed more effectively than casual execution.

Wear a sweat patch during exercise to collect sweat and estimate how much sodium you lose, often by sending the patch to a lab or using a consumer app-based patch system. The result can classify you as a low-, medium-, or high-salt sweater, which helps you tailor fluid and electrolyte replacement more accurately during training or hot-weather activity.

Do a short bout of moderate-intensity exercise, ideally earlier in the day and immediately before your most important mentally demanding task. The idea is to use the acute post-exercise window to improve focus, working memory, attention, and other aspects of cognitive performance during the next work session.

A short-term in-the-moment tactic for when a distressing or trauma-related thought is keeping you from functioning, especially at bedtime. The protocol is to deliberately set the thought aside for the moment rather than engage with it, so you can stay present and get through the immediate task, such as falling asleep. It works as a temporary containment strategy, reducing mental overload until you can address the issue later.

A therapist-guided cognitive behavioral treatment for obsessive-compulsive disorder that repeatedly exposes a person to feared thoughts, images, or situations while preventing the usual compulsion or ritual. The protocol often starts with identifying the core fear behind the obsession and then gradually confronting triggers, sometimes with a replacement behavior to help ride out the urge. Over time, this reduces anxiety and compulsive responding so the person can function more normally.

A bedtime practice of placing a small amount of medical tape over the lips before sleep so you stay breathing through your nose overnight. The goal is to train nasal breathing during sleep, which is often used to reduce snoring and may help with sleep-disordered breathing like mild sleep apnea.

A small piece of medical tape is placed over the lips before sleep to keep the mouth closed. The goal is to train or encourage nasal breathing overnight, which may help reduce mouth breathing during sleep and support more consistent airflow through the nose.

On pull-ups, curls, chin-ups, and other pulling lifts, place the bar or dumbbell deep in the meat of the palm with the knuckles over the implement rather than letting it roll toward the fingertips. This grip position helps reduce medial elbow stress and can make pulling work more comfortable for the forearm and elbow.

If you wake before sunrise and need to get alert, turn on bright indoor artificial lights right away and keep them on until daylight. The goal is to drive a stronger wake-up signal through light-sensitive pathways, helping suppress sleepiness and shift your brain toward daytime alertness. Once the sun is up, getting outside into natural light can reinforce that effect.

This practice is to avoid very large meals, especially when you need to stay sharp during the day. Big meals can shift the body toward digestion, pulling blood and resources toward the gut and away from the brain, which often makes you sleepy and less focused afterward.

A short course of clomiphene used in younger men with low testosterone when the problem is inadequate pituitary signaling rather than primary testicular failure. A typical protocol is 50 mg three times per week for 8–12 weeks, followed by reassessment. It can raise endogenous testosterone by stimulating the body’s own hormone signaling instead of replacing testosterone directly.

If future fertility matters, avoid starting exogenous testosterone until after you’re done having children. Testosterone can suppress LH and FSH, shutting down sperm production and sometimes making recovery slow or incomplete; if treatment is needed, consider fertility-preserving alternatives and bank sperm first when appropriate.

Use a light 5- or 10-pound plate, sometimes wrapped in a towel for comfort, as resistance for neck exercises. The goal is to strengthen the neck with minimal added bulk, which can improve resilience and support without emphasizing hypertrophy.

A meditation practice done while walking with the eyes open, using movement and external sensory input as the focus instead of a seated inward scan. It’s especially useful when you want a more exteroceptive, grounded form of mindfulness that can feel easier to sustain than still meditation. The added motion can make attention training more accessible while keeping you engaged with your surroundings.

Use a meditation-style practice to deliberately focus on internal bodily sensations such as breathing, heartbeat, skin-boundary feelings, or muscle tension. By repeatedly shifting attention inward, you can sharpen interoceptive awareness and make emotional or bodily states feel more distinct and easier to notice.

Introduce peanuts early in childhood for children who are not already allergic, rather than avoiding them entirely. The idea is that careful early exposure can help the immune system build tolerance and lower the risk of developing a peanut allergy. This is not meant for people with a known peanut allergy or for unsupervised self-experimentation.

Cook meat without letting it become heavily charred, since charred surfaces can form carcinogenic compounds such as polyaromatic hydrocarbons. If a piece does get charred, trim off the burnt portions before eating to reduce exposure.

Prefer single-ingredient supplements for targeted use so you can isolate the effect of each compound, find the minimal effective dose, and adjust timing or amount with less guesswork. This makes it easier to tell what is helping or causing side effects, and to swap adaptogens or other ingredients in and out without confounding the results.

Use walking as a deliberate thinking practice when you want fresh ideas or better problem solving. The basic protocol is to move at an easy, steady pace—often walking, though jogging or similar rhythmic movement can work—while letting attention stay lightly occupied rather than forcing a solution. The movement seems to loosen thinking and make divergent ideas emerge more easily.

A supervised psychotherapy protocol using MDMA to help treat post-traumatic stress disorder. Typical clinical dosing is about 0.75 to 1.5 mg/kg, and some protocols use an initial dose followed by a half-dose booster 90 minutes to 2.5 hours later. The goal is to reduce fear and defensiveness during therapy, making traumatic material easier to process and integrate.

Use a cold pack or ice pack near the groin/scrotal area while taking a sauna, especially during longer sessions around 20 minutes or more. The goal is to blunt heat exposure to the testes and help protect sperm production and fertility.

This practice means shifting your sleep schedule earlier so you wake around sunrise and go to bed a few hours after sunset, often aiming for roughly 9–10 PM bedtime. The idea is to align sleep with natural light-dark cycles, which can better anchor circadian rhythms and make it easier to structure exercise, meals, and social time earlier in the day.

A rear-foot-elevated split squat variation used as a lower-body strength exercise, often performed with body weight or added load. Keeping the chest lifted and, if desired, placing the fingers interlaced behind the head increases demand on the extensor chain, making it a useful way to train hip extension and leg strength even in limited spaces like a hotel room.

A glute-focused bridge variation done on the floor or with a barbell/Smith machine, often used as an easier setup than hip thrusts. The movement emphasizes driving through the feet and hard glute contraction at the top, and can be progressed with added load or single-leg variations to build stronger, more targeted glute activation.

Select supplements that have been independently third-party tested for purity, potency, and label accuracy, especially if you compete in tested sports. Favor products from reputable companies and avoid formulas with unnecessary fillers, binders, artificial colors, titanium dioxide, or other additives. This lowers the risk of contamination, underdosing, or taking compounds that are unstable or not what the label claims.

Practice distinguishing feelings with more specific labels instead of collapsing them into broad buckets like “bad,” “fear,” or “depressed.” For example, separate irritable from enraged, content from blissful, or down from depressed. This finer labeling improves emotional clarity and makes it easier to interpret what you’re actually experiencing and respond appropriately.

Elective egg freezing is presented as a way to preserve the option of future pregnancy when you are not ready to conceive yet, especially if fertility markers are low or there are risks like endometriosis or PCOS. The practical advice is to consider doing it earlier rather than later, since younger eggs generally offer better odds and can keep the door open longer for having a biological child.

Start with sleep behavior changes before reaching for supplements: correct light exposure, tighten exercise timing, avoid caffeine too late, and limit alcohol, especially later in the day. The idea is to address the main drivers of poor sleep first so supplements become a last-step option rather than a substitute for foundational habits.