All protocols

Keep the sleep environment cooler at the start of the night, then gradually warmer toward morning. The idea is to support deeper slow-wave sleep early and more REM sleep later, since warming the bed or room in the last couple of hours was described as boosting REM.

Use an automated cuff to measure blood pressure at home on a regular schedule, typically morning and afternoon, for about two weeks. Taking repeated readings at the same time of day helps smooth out random variation and gives a clearer picture of how well an intervention is working or whether readings are truly controlled.

Do sustained, lower-intensity cardio sessions rather than brief all-out efforts, typically for about 45–60 minutes at a pace you can maintain. Common examples include easy jogging, cycling, or swimming laps. The goal is to accumulate more total work while staying in a zone that is easier to sustain and may improve fat oxidation and overall calorie burn.

A baseline aerobic routine done about two to three times per week, often framed as three scheduled cardio sessions. The idea is to keep a steady weekly cadence rather than training sporadically, which helps maintain cardiovascular fitness and makes exercise easier to sustain as a habit.

Build the glute medius once acute pain has settled, using targeted strengthening work such as standing, no-equipment movements. The goal is to improve pelvic stability, address underlying weakness, and reduce the chance of recurring back pain.

A powerful plant-medicine psychedelic used in a controlled, curated, physician-assisted setting. In the cited protocol it was paired with ibogaine two days apart as an intensive “nuclear option” approach. The appeal is its potential for a profound, high-impact reset, but it is explicitly not appropriate for everyone.

This practice is to avoid taking iron supplements unless there is a clear medical reason or confirmed deficiency. The rationale is that excess supplemental iron may accelerate aging by promoting senescent cells, so mildly low hemoglobin, ferritin, or iron in otherwise healthy people may not justify routine supplementation.

Use mouth breathing when your ventilation demand spikes, especially during hard exercise or sprinting, rather than as your default breathing pattern. The larger airway lets you move more air more easily, which can help meet high oxygen demand and support performance when nasal breathing becomes limiting.

When you feel a craving, temptation, or surge of excitement, deliberately imagine how the choice plays out all the way to the end instead of stopping at the immediate reward. Walk through the likely downstream consequences, especially the negative ones, so the short-term urge is replaced by a more realistic forecast. This helps interrupt impulsive decisions by making the future costs feel concrete in the moment.

Replace your smartphone with a basic flip, clamshell, or brick phone to cut down on constant notifications and compulsive checking. The idea is to remove the always-on apps and feeds that drive distraction, making it easier to stay present and reduce digital overuse.

Prepare the majority of your meals yourself rather than relying on packaged or restaurant food. This gives you more control over ingredients, portion sizes, and added sugars, salts, and oils, which can make it easier to build a healthier food environment and reduce exposure to ultra-processed foods.

Use sauna in a fasted state, ideally leaving 2–3 hours after your last meal and especially before bedtime. The idea is to keep glucose and insulin relatively low around the sauna session, which may help maximize growth hormone release.

Have intercourse during the fertile window, especially the two days before ovulation and the day of ovulation, when conception odds are highest. A common protocol is every other day starting about 3–4 days before ovulation, which helps ensure sperm are present when the egg is released.

A free mood-tracking app that logs emotions on a pleasantness-energy map, lets you set reminders, and aggregates your entries over time. It also offers coping strategies based on what you record, helping you spot patterns and respond more intentionally to shifts in mood.

During jet lag adjustment after westward travel, avoid taking a “quick” nap that can accidentally turn into a long sleep episode. Staying awake helps preserve sleep pressure for nighttime and makes it easier to shift your body clock and settle into local sleep on the new schedule.

Highlighted as a key electrolyte for hydration and neuronal function during exercise; no dosage provided.

Expect and embrace errors as the basis of neuroplasticity. Continue practicing past the point of frustration rather than quitting immediately; after reaching frustration in a motor task, continue for roughly 10 to 100 more trials. During a learning bout, keep making and correcting errors for about 7 to 30 minutes, and if possible learn to find some reward or excitement in that frustration.

Adults should learn in smaller increments rather than making massive shifts all at once. Use shorter, highly focused bouts for smaller bits of information instead of marathon sessions. For instrument practice as an adult, about 7 to 30 minutes per bout is a significant stimulus for plasticity when fully attentive.

During a learning bout, visually restrict your world to the material in front of you to help focus engage.

Subjectively attach dopamine or positive meaning to making errors. Use self-talk to frame failures and frustration as good for learning and accelerated plasticity, provided the message feels authentic and you genuinely want to learn the skill.

Identify the time or times of day when you naturally have the highest mental acuity and schedule learning bouts then.

Do some load-bearing exercise to increase bone density, maintain muscle strength, and support proprioceptive feedback.

Looking at an image of, or thinking about, a person, pet, or thing one loves can reduce pain experience and increase pain threshold/tolerance.

Drink water first thing in the morning; also rehydrate later in the day, especially if exercising and eating.

If feeling too keyed up/highly alert, use silence and quiet for learning and focused linear work.

If tired/low arousal, use some background chatter or noise to elevate alertness during learning.

Make sure to hydrate in the late afternoon, especially if exercising and eating.

When the natural alertness spike occurs about an hour before bedtime, use it for simple organizing/cleaning rather than worrying about insomnia.

Schedule one or two or more ~90-minute focused sessions per day wherever possible, anchored to your biology.

Avoid exposure to atrazine-containing herbicides due to evidence of endocrine disruption and severe testicular malformations in animal studies, with concern about human reproductive effects as well.