All protocols

A beet-derived nitrate strategy used before moderate-to-long endurance efforts, typically as beetroot juice or beet powder. It boosts nitric oxide and vasodilation, which can improve blood flow and oxygen delivery to working muscles and other tissues, making it useful when you want a performance edge during sustained exercise.

Drinking beet juice before longer-duration exercise, especially runs or swims, is used as a performance aid. It’s thought to work by boosting nitric oxide and vasodilation, which can improve blood flow and help sustain effort during extended bouts of exercise.

Use one or both hands to form a cup around the outer ear when you’re trying to hear something faint or pinpoint where a sound is coming from. This enlarges the effective shape of the pinna, helping funnel more sound into the ear and improving sound capture and localization.

In noisy settings, deliberately focus on the first and last sounds of words or key phrases rather than trying to catch every syllable. This makes speech easier to parse and can improve learning, name recall, and following directions because word edges are especially informative for recognition.

Periodically do safe activities that combine forward or lateral acceleration with a tilted head/body position relative to gravity, such as carving on a skateboard, surfboard, or snowboard. The idea is to challenge the visual system, semicircular canals, and linear acceleration cues at the same time, which can help train balance and may also support mood.

A carotenoid supplement used to support eye health, often discussed alongside lutein and astaxanthin. The practical idea is regular supplementation as part of a vision-focused stack, with the goal of helping maintain or improve visual function by supporting the retina and macular pigment. Current evidence suggests it is not known to be dangerous at typical use, though the research base is still limited.

Deliberately flex individual muscles one at a time, without load, and try to contract them hard enough that the muscle nearly cramps or feels slightly painful. The idea is to check whether you can consciously recruit a target muscle in isolation, which is taken as a sign of better neural control and a stronger mind-muscle connection that may carry over to training under load.

Use moderate-to-heavy loads, typically around 60–75% of one-rep max, and move each rep as fast as possible while keeping the motion controlled. Keep explosive sets away from failure so you can preserve bar speed and power output, which helps train explosiveness for sprinting, jumping, throwing, and other power tasks.

Be cautious with non-steroidal anti-inflammatory drugs around training, especially in the few hours before or after a workout. The common recommendation is to avoid them near exercise because they may blunt endurance and resistance-training adaptations, reducing gains in strength, size, and stamina.

When you know you’re entering a higher-risk period or vulnerable situation, proactively add protective barriers before exposure. That can mean increasing meeting attendance or other recovery supports in advance, which helps reduce relapse risk by strengthening accountability and support when temptation is most likely.

When a train of thought starts to get hard, delay checking your phone, email, or the internet and keep working through the idea. The protocol is to tolerate the moment of friction instead of switching tasks, which helps you finish sustained thinking and preserve creativity.

Before entering situations where you’re likely to get distracted, set up both physical and mental guardrails around your phone. That can mean leaving it out of the gym, walking without it, or making a clear rule not to check it, which reduces compulsive checking by removing easy access and interrupting automatic habits.

Pause for 10–20 seconds to notice how full or empty your stomach feels, especially between meals or within 1–3 hours after eating. This quick body check helps you distinguish real hunger from lingering fullness, making it easier to avoid overeating and respond more accurately to your appetite signals.

Take about 1 to 3 grams of ginger to help reduce nausea. This is a simple anti-nausea protocol with evidence from multiple peer-reviewed studies, and it appears to work by calming the digestive tract and reducing the nausea response.

If eating-disorder symptoms sound familiar, bring those concerns to a qualified healthcare professional for an evaluation rather than trying to diagnose yourself. A proper assessment can confirm or rule out an eating disorder and guide the right next steps, which helps avoid missed diagnoses and inappropriate self-treatment.

Keep your torso upright while working, ideally standing if possible and otherwise sitting tall rather than reclining or slumping back. Avoid positions that put your feet above your waist or your head tilted back, since a more upright posture is used to stay more alert and engaged during focused work.

Avoid using THC as a sleep aid, especially on a regular basis. While it may help you fall asleep faster, it can suppress REM sleep and, with repeated use, lead to tolerance and dependence; stopping can then trigger rebound insomnia.

After a poor night of sleep, keep your normal wake time and bedtime instead of trying to compensate by sleeping in, going to bed early, napping, or loading up on extra caffeine. The idea is to preserve sleep pressure so you can fall asleep more easily and recover better the following night.

About 1 to 2 hours before bed, write down every concern, task, or open loop that’s on your mind. The goal is to externalize worries so your brain stops rehearsing them at bedtime, which can reduce mental rumination and may significantly shorten how long it takes to fall asleep.

During multi-day fasting, people continue drinking plenty of water while deliberately replacing electrolytes such as sodium, potassium, and magnesium. This helps preserve neural signaling, muscle function, and overall bodily stability when calories are absent, reducing the risk of feeling depleted or unwell.

For ADHD, pair stimulant or other medication with structured behavioral treatments such as behavioral prescriptions, protocols, and focus-training exercises. The idea is to actively engage attention circuits while medication is on board, which is described as more effective than medication alone and may help those circuits function better over time.

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.

Use shorter practice sessions focused on accurate, high-quality repetitions rather than chasing sheer volume. End the session once fatigue starts to degrade movement mechanics, since sloppy reps can reinforce errors and reduce learning efficiency.

This practice alternates periods of ketogenic eating with planned breaks out of ketosis rather than staying strictly keto all the time. The idea is to use cycling to support metabolic management and efficiency, while avoiding the downsides of continuous long-term ketosis for some people.

Emphasizes eating meat and fish as natural food sources of phosphatidylserine. The idea is to use these foods to raise phosphatidylserine intake, which is thought to support neuronal function and brain cell signaling.

Prioritize eggs, especially the yolks, as a regular food source because they are one of the richest dietary sources of choline. This supports brain health by supplying a key nutrient involved in neurotransmitter production and overall cognitive function, while also delivering a dense package of other brain-supportive nutrients.

For people who avoid eggs, this recommendation is to get choline from plant foods such as potatoes, nuts, seeds, grains, and fruit. These foods provide smaller amounts of choline than eggs, but they can still help support intake when animal sources are not used.

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.

Choose thin-skinned dark berries such as blackberries and black currants as a regular fruit option, often in portions around 1 to 2 cups. They’re favored because they’re especially rich in anthocyanins, the pigments linked to the berries’ deep color and antioxidant activity.

If you use artificial sweeteners like diet soda, consume them away from meals rather than alongside carbohydrate-rich foods. The idea is to avoid pairing them with glucose-raising foods, which may help prevent interference with insulin and blood sugar regulation.