All protocols

To make a healthy food you don’t naturally love more appealing, eat it in the same meal with something that shifts brain fuel use, such as a glucose-raising food or ketones. The pairing can quickly reshape preference by making the target food feel more rewarding and easier to choose again.

Before aerobic exercise or racing in warm conditions, take a cold shower or cold bath to lower core temperature first. This can be done before a run or other endurance session, especially on hot days, to increase heat-storage capacity, delay sweating, and reduce overheating so performance holds up longer.

Drink a modest amount of cold or ice water, around 16 ounces, to help lower body heat when you need cooling. The effect is only partial, so it should be used as a small aid rather than a strategy for chugging large volumes. Avoid drinking liters at once, since that can dilute the blood and cause other problems.

During exercise in hot conditions, keep your hands loose rather than tightly gripping handlebars, a phone, or other objects. When it’s safe, periodically open or expose the hands so the palms can release more heat, which can help preserve overall cooling and reduce heat buildup.

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 device settings or software to reduce screen brightness and, when possible, shift the display to a warmer, less blue light at night or in the evening. Keep the screen at the lowest usable level while working or browsing after dark. This can make late-night screen use less stimulating and may help protect sleep by reducing light-driven alertness.

After eating, do simple bodyweight activity such as air squats, pushups, or a short walk instead of staying seated. The goal is to get muscles contracting soon after the meal so they pull glucose out of the bloodstream more efficiently, which can blunt the post-meal blood sugar spike and reduce insulin demand.

A free research-oriented website/app for logging when you eat and exploring time-restricted feeding. It helps you monitor meal timing, learn the protocol, and optionally share data with researchers, making it useful for staying consistent with circadian-aligned eating patterns.

During a fasting window, some people still drink morning coffee with a small splash of milk rather than keeping it strictly black. The idea is that this tiny amount is unlikely to meaningfully disrupt the fasting-related longevity pathways being targeted, while making the routine easier to stick with.

When CRP is elevated, the recommendation is to bring inflammation down quickly by tightening diet, eating less overall, and increasing vegetable intake. The goal is to reduce a marker linked to cardiovascular inflammation and higher mortality risk.

After a fear response has been reduced, intentionally build a new, positive narrative or association around the formerly threatening memory or event. The key protocol is sequencing: first extinguish the fear response, then layer in the new meaning so the old traumatic association is replaced rather than reinforced. This helps convert a neutralized fear memory into one that carries reward or safety cues instead of threat.

Get the same lab markers measured repeatedly over months and years instead of relying on a single snapshot. Longitudinal data can reveal your personal baseline and meaningful trends, making it easier to spot gradual changes in things like HbA1c and other biomarkers before they become obvious problems.

Listen to pure 40 Hz binaural beats, ideally during a work bout or for about 30 minutes beforehand. The emphasis is on an unmasked, steady tone rather than versions mixed with rain or ocean sounds, so the auditory stimulus stays clean and consistent. It’s used to create a pleasant sound environment that may help support focus during work.

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.

Measure blood magnesium to see where you stand before choosing a supplement dose, especially if you’re using magnesium threonate. A low-normal result can justify a smaller or more targeted dose rather than guessing, helping tailor intake to your actual status and avoid over- or under-supplementing.

When practicing or teaching a skill, set the difficulty so the learner gets about 85% of attempts correct and misses about 15%. Start with material that is already fairly familiar, then add a small amount of new challenge—roughly 10–20% harder—so the task stays demanding without becoming discouraging. This keeps practice in the sweet spot for learning: enough errors to drive adaptation, but not so many that progress stalls.

This practice uses negative visualization to keep goals salient: regularly imagine how a plan could fail, what would go wrong, and what the consequences would be if you do not take the needed actions. People may write it down, think it through, or talk it out as an ongoing reminder. The point is to strengthen follow-through by making inaction feel more concrete and costly.

As the day progresses, reduce exposure to very bright artificial light by dimming fixtures and lowering them in the room, especially in the afternoon and evening. This shifts stimulation away from the upper visual field and helps dial down alertness, supporting a smoother transition into more creative, abstract, or wind-down states later in the day.

Chop cabbage, mash it by hand with salt and a little water, pack it into a covered container, and let it ferment into sauerkraut. Making it yourself is a low-cost way to increase fermented food intake, which can support gut health through beneficial microbes and fermentation byproducts.

Make kombucha at home by fermenting sweet tea with a SCOBY, then letting it sit for roughly 1–2 weeks depending on room temperature before starting the next batch. The appeal is that it’s a simple, low-cost way to produce a probiotic-rich fermented drink with control over flavor and sweetness.

A symbiotic culture of bacteria and yeast used to ferment sweet tea into kombucha at home. It kickstarts the fermentation process by converting sugars into acids and carbonation, producing the tangy, fizzy drink and supporting consistent batch-to-batch brewing.

For stress reduction or nighttime worry, imagine your body floating somewhere safe and comfortable while you picture the stressor on an imaginary screen. The key is to keep the body relaxed and separate from the problem, which helps create psychological distance from the worry and a greater sense of control.

For phobias and other avoided situations, deliberately and voluntarily face the feared stimulus instead of reinforcing the fear by escaping it. Start with manageable exposures and repeat them enough to build new, safer associations and a sense of competence. Over time, this reduces avoidance-driven fear and increases bravery.

A trauma-focused hypnosis exercise where you imagine the traumatic event on one side of an internal screen while staying physically safe and comfortable in the present. You then shift attention to what you did to survive or protect yourself, reframing the memory so it feels less overwhelming and highlights resilience rather than helplessness.

Begin hypnosis work with a clinician who is licensed and trained in a primary discipline such as medicine, psychology, or dentistry. They can assess the problem first, rule out underlying medical causes, and use a brief standard evaluation of hypnotizability before treatment. This helps ensure the approach is appropriate, safer, and better matched to the person’s needs.

When you feel pain, first ask whether it likely reflects ongoing tissue damage or the normal sensations of healing and recovery. Use that interpretation to decide how alarmed to feel and how to respond, rather than treating every pain signal as a new emergency. This helps reduce unnecessary fear and can keep you from overreacting to benign recovery pain.

A professional organization that helps people find trained clinicians who use hypnosis in treatment. It serves as a referral resource for accessing evidence-informed hypnosis sessions, which typically use guided attention, relaxation, and suggestion to help change symptoms or habits. The main benefit is connecting users with qualified providers rather than trying to self-direct hypnosis without proper training.

A professional society that helps people find clinicians trained in clinical hypnosis. It’s mainly used as a referral resource for evidence-informed hypnosis sessions, which can support symptom relief by using focused attention, suggestion, and relaxation techniques.

A brief bout of movement in extra layers—such as a hoodie, wool hat, or even a plastic suit—is used to raise skin and core temperature when sauna or hot tub access isn’t available. The goal is to create a controlled heat-stress stimulus that can substitute for passive heat exposure, while staying attentive to hydration and avoiding overheating.

Drink at least 16 ounces of water for every 10 minutes spent in the sauna, with the fluid taken before, during, or after the session. This helps replace sweat losses and reduce dehydration risk while supporting safer, more comfortable heat exposure.