All protocols

Spend less time wearing sunglasses during safe daylight exposure, especially in the early and late parts of the day when the sun is lower. The goal is to let more natural light reach the eyes, which may better support circadian signaling and daytime alertness; keep eye protection on when needed for driving, glare, or safety.

Brush your teeth at least twice a day, and if you only brush once, make it the nighttime session before sleep. This helps remove food and biofilm before saliva production drops overnight, which lowers cavity risk and supports better oral hygiene.

This recommendation is to avoid routine use of strong, alcohol-based antiseptic mouthwashes and reserve them for situations where they’re specifically needed, such as a prescribed treatment for infection or significant bacterial overgrowth. Gentler options are preferred because harsh mouthwashes can disrupt the oral microbiome and mucosal lining, which may undermine oral health and related nitric-oxide pathways.

If you can’t fall asleep or fall back asleep after roughly 20–25 minutes, get out of bed and go somewhere else, ideally in dim light, until you feel sleepy enough to return. The goal is to break the learned association between the bed and being awake, which can make it easier to fall asleep again over time.

A controlled ibogaine protocol used in a curated, physician-supervised setting, often framed as a high-intensity intervention rather than a casual supplement. It’s discussed as a “nuclear option” for deep reset or addiction-related work, with the appeal being its powerful, short-term psychoactive effects and the possibility of catalyzing major behavioral change under close medical oversight.

Identify whether you tend toward morning, neutral, or evening sleep timing, then set your sleep window to match that internal clock rather than forcing an opposite schedule. You can use a questionnaire such as the MEQ to gauge your chronotype and compare it with your current sleep-wake pattern, then adjust bedtime and wake time accordingly. Keeping that schedule consistent across weekdays and weekends helps reduce circadian misalignment and supports better sleep quality and daytime functioning.

Close your eyes and mentally rehearse a familiar route in vivid, step-by-step detail, such as a walk through your neighborhood or another well-known path. The point is to occupy attention with concrete sensory imagery so rumination has less room to loop, making it easier to drift off to sleep.

Take a cold shower first thing in the morning as an intentional “hard thing” to start the day. The abrupt cold exposure is used to jolt you awake and build a productive, disciplined mindset by making you do something uncomfortable right away.

A high-dose intravenous NAD regimen used as a clinical “reset” protocol: commonly about 750 mg per infusion, given as a loading series of 5 treatments over 10 days, then maintained roughly monthly. The appeal is its reported strong impact on energy, recovery, and overall clinical response, with IV delivery allowing substantial dosing that can be titrated to tolerance.

Do not inject peptides sold for research use only or sourced from gray/black-market online vendors. These products may be contaminated or carry endotoxin risk, which can trigger serious reactions including anaphylaxis.

Use glass, ceramic, or other non-plastic containers for microwaving, reheating, and storing hot food or drinks. Heat can increase the release of plasticizers and other chemicals such as BPA, BPS, phthalates, and microplastics into what you eat or drink, so avoiding hot contact with plastic reduces exposure.

In the evening, switch from overhead lighting to lower, localized light sources such as table or floor lamps. Keeping light dimmer and lower to the ground helps reduce circadian disruption and may blunt the light-driven cortisol response that can make it harder to wind down.

A stationary cycling routine used for high-intensity interval training and Tabata-style sessions. The guided classes and built-in competition help push effort higher than solo workouts, making it easier to sustain intensity and get a harder training stimulus.

Create constraints that help you remain in control of social media use and prevent compulsive engagement.

Focused work can be done either fasted or fed depending on what works for you. Fasted states can be great for focus if hunger is not distracting; fed states can also support focus if you do not overeat.

Make sure children get enough sleep, including naps and later sleep when needed, so their brains can recover and develop properly. Adequate sleep supports learning, neuroplasticity, and healthy cognitive functioning.

To rewarm someone who is cold or hypothermic, apply gentle external heat to glabrous skin areas such as the palms, soles of the feet, and face. These regions transfer heat efficiently and can help raise core temperature without overheating or burning the skin.

Serotonin-boosting sleep supplements such as tryptophan and 5-HTP are generally approached with caution or avoided, especially when they seem to worsen sleep. The concern is that increasing serotonin can alter normal REM and slow-wave sleep timing, leading to falling asleep deeply at first but waking a few hours later or otherwise having more fragmented sleep.

After arriving in a new time zone, get moving and plug into the local daily rhythm—such as exercising, eating, and staying active at the destination’s usual times. Pairing physical activity with local light, meals, and social cues helps shift your body clock earlier and makes it easier to adapt to the new schedule.

Use canoeing or kayaking as a warm-weather cardiovascular workout, not just a leisurely float. The key is to add sustained effort and pace so it functions as aerobic training, which builds fitness while taking advantage of a low-impact, outdoor activity.

If you’re using a progesterone IUD and want to conceive, plan to have it removed several months beforehand rather than right at the time you start trying. The idea is to give the uterine lining time to rebuild, especially if you’ve had little or no bleeding on the device, which may improve the odds of getting pregnant.

Peer-led support groups for relatives and loved ones of people with addiction, such as Al-Anon or Families Anonymous. They provide a structured place to share experiences, learn coping strategies, and set healthier boundaries while dealing with the stress of someone else’s substance use. The main benefit is reducing isolation and helping family members respond more calmly and effectively.

A dermatology surveillance approach for people with many moles, using baseline whole-body photos and/or mole maps to track lesions over time. By comparing images across visits, it makes subtle changes in size, shape, color, or new lesions easier to spot early, improving detection of suspicious skin cancer changes.

A melanocortin receptor agonist used to boost sexual desire, primarily for premenopausal women with hypoactive sexual desire disorder. It’s typically taken as a subcutaneous injection about 45–60 minutes before sexual activity, working through brain pathways involved in desire rather than as a direct hormone replacement. The main benefit is improved libido and sexual interest, with caution advised in people with a personal or family history of melanoma.

Use deliberate heat or cold exposure to nudge your body clock by changing core temperature at the right time of day. A hot shower can be used to trigger a cooling phase afterward, while a cold shower can provoke a rebound thermogenic rise; the timing of that temperature swing is what matters. Done strategically, this can help shift circadian timing earlier or later rather than just feeling refreshing.

This recommendation is to avoid or be very cautious with BPC-157 when you have a known tumor, a cancer history, or heightened cancer concern. The rationale is that BPC-157 may increase VEGF and angiogenesis, which could theoretically support tumor growth or work against anti-cancer strategies, so it should not be used casually in these settings.

Limit foods and drinks that are very hot in temperature, especially spicy dishes, hot peppers, and hot beverages, if they tend to provoke your rosacea. The goal is to reduce flushing and redness by avoiding common heat-related triggers that can irritate sensitive facial blood vessels.

Use the same movement for both strength and endurance assessment: first test a one-rep max, rest about 5–7 minutes, then reload the exercise to 75% of that max and perform as many repetitions as possible. The rep count helps reveal muscular endurance capacity, with very low totals suggesting an endurance deficit even when maximal strength is adequate.

Practice meditation by placing attention on something outside the body, such as a point on the wall, a sound, or another external object, instead of monitoring internal sensations. This is especially useful when you feel overly self-focused, anxious from bodily sensations, or stuck in repetitive thoughts. Shifting attention outward can reduce rumination and help improve mood and concentration.

Avoid using extended fasting as a strategy to raise growth hormone when your growth hormone signaling is already normal. Fasting can increase circulating growth hormone, but that does not necessarily improve downstream receptor or gene-level effects, so it may not deliver the intended optimization benefit.