All protocols

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.

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.

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.

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.

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.

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.

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.