All protocols

A guided holotropic-style breathing practice that uses intensified, rhythmic breathing to shift consciousness and create a psychedelic-like experience without drugs. It’s used in therapeutic settings to help process stress and may support symptoms such as PTSD, depression, or anxiety by promoting emotional release and altered-state insight.

Record each training session along with rest intervals and performance notes so you can see patterns over time. This makes it easier to notice whether you’re progressing, recovering well, and actually following the plan, which can improve adherence—especially if you tend to overlook training details.

Supplement choline to bring total daily intake into the 500 mg to 1 g range, with some people using smaller doses like 50–100 mg to top up toward 1 g or even 2 g per day. The goal is to support adequate choline status for functions like acetylcholine production, liver health, and overall methylation and membrane maintenance.

This practice uses direct cooling of the feet during fatigue, between rounds or at halftime, or after training to help shed heat and recover output. The usual protocol is to place bare feet on or in cool water, such as a bucket or a water-perfused cooling pad, which can lower thermal strain and help restore performance.

Use regular resistance or other muscle-building training to maintain lean mass as you age. The goal is to slow age-related muscle loss, which supports strength, function, and long-term health. Preserving muscle may also help maintain hormone levels, including testosterone, later in life.

When starting a cognitively demanding task, don’t expect instant deep focus; give yourself about 5 to 10 minutes to settle in. Use that ramp-up period to ease into reading, writing, training, or conversation instead of judging the session by the first few minutes. This reduces frustration and matches how attention typically builds, making it easier to sustain productive work once momentum kicks in.

Divide your workday between sitting and standing instead of staying in one posture all day, aiming for roughly equal time in each. A simple way to do this is to use a standing desk part of the day and a seated setup for the rest. This reduces prolonged static loading from either posture and can make long work sessions feel less stiff and more sustainable.

Set aside a consistent weekly check-in to look back on the prior week, count how often you did the desired behaviors, and note where you slipped on unwanted ones. Use that review to adjust the coming week’s plan so the routine stays realistic and sustainable, which helps you keep momentum without relying on vague intentions.

Increase dietary fiber in a slow, stepwise way rather than making a sudden jump, especially if your gut microbiome is depleted or low in diversity. This gradual ramp helps your digestive system and fiber-digesting microbes adapt, which can reduce bloating, gas, and other digestive discomfort while improving tolerance and assimilation of fibrous foods.

After a sauna session, drink enough fluid to replace sweat losses, and add electrolytes when sweating is heavy or salt loss is likely. This helps restore blood volume and fluid balance more effectively than water alone, reducing the risk of lingering dehydration.

A PCOS-focused inositol protocol for women that pairs D-chiro-inositol with myo-inositol, typically at about 1:25 to 1:40 relative to the myo-inositol dose. The combination is used to help balance androgens and support metabolic/hormonal regulation, especially when PCOS or androgen excess is a concern.

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.

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 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.

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.

Practice hanging from a pull-up bar for at least 1 minute, gripping as tightly as possible to maximize your hold time. It can be used as a simple strength benchmark, with longer targets such as 90 seconds to 2 minutes indicating better upper-body and grip endurance. Because it reflects grip strength and overall pulling capacity, it’s a practical longevity and fitness metric.

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.

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.

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.

Use nonsexual, socially appropriate touch as part of everyday connection with other people. This kind of tactile contact is described as an ancient bonding mechanism that can help counter loneliness and support emotional well-being by reducing anxiety, depression, and despair.

A caffeine ointment or cream is applied directly to the scalp, typically about three times per week. The idea is to inhibit PDE and support hair follicles by indirectly boosting IGF-1 and reducing apoptosis in the stem-cell niche, helping maintain hair growth.

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 a force plate during vertical jump testing to capture more than jump height alone. It measures ground reaction force, rate of force development, impulse, and takeoff speed, giving a fuller picture of explosive power and force-velocity characteristics.

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.