All protocols

A daily Tongkat Ali protocol, typically around 400 mg taken early in the day, used to support libido and raise free testosterone. It may work by weakly lowering aromatase and modestly modulating estrogen receptors, which can shift more testosterone into the unbound form. Cycling does not appear necessary for most people, though one suggested pattern was 11 months on and 1 month off.

Use the same brief warm-up protocol every time before strength or performance testing, rather than changing it from session to session. Keeping the warm-up consistent helps make repeated measurements comparable, while avoiding an overly long or intense warm-up that could itself alter the result.

A chamomile extract supplement used as a bedtime sleep aid. It’s taken to help with falling asleep, staying asleep, and waking up feeling more refreshed, likely by promoting a calmer pre-sleep state.

Time bright light exposure relative to your body temperature minimum to shift circadian phase. Light after the temperature minimum tends to advance the clock so you feel sleepy and wake earlier, while light before it tends to delay the clock so you sleep and wake later; the same timing logic can also be used with exercise and other cues to adjust jet lag or schedule shifts.

Get broad blood work on a regular schedule, often every 3 to 6 months, with at least annual testing as a minimum and baseline labs established early in adulthood. Include key markers such as hormones, lipids, metabolic markers, and nutrient levels, and consider both fasting and non-fasting draws when relevant. The goal is to catch silent problems early and use objective biomarkers to personalize diet, supplementation, and other health decisions.

A weighted training implement used for simple strength and mobility work at home, in the office, or in the garage. The common protocol is brief, frequent practice such as overhead presses, swings, or short timed sets done whenever it’s convenient. It builds strength, power, and range of motion while making it easy to accumulate exercise throughout the day.

Take regular breaks from close-up work to look far away—ideally outdoors, toward a horizon, or at least beyond 10–20 feet—for a few minutes at a time, and pair this with a broader, open visual field rather than a tight fixation. A common pattern is to interrupt about every 30–45 minutes of screen or reading time with distance viewing, which helps relax the eyes and can reduce stress and autonomic arousal by shifting out of tunnel vision.

A potent glucose-lowering supplement used with doses explored around 0.5–1.5 g per day. It’s often discussed as having effects comparable to medications like metformin or glibenclamide, so it should be treated seriously and used with medical guidance. The main appeal is its ability to improve blood sugar control through a strong metabolic effect.

A metformin titration strategy used for PCOS-related insulin resistance and cycle/ovulation support. It typically starts with 750 mg at night, then adds 750 mg in the morning if tolerated; if symptoms persist or ovulation does not return, the dose may be increased to 1,000 mg twice daily. The goal is to improve insulin sensitivity and help restore more regular ovulation.

Keep alcohol intake very low, ideally no more than about two standard drinks per week, and avoid making drinking a daily habit. The common rationale is that even modest regular intake can worsen health markers such as inflammation, sleep, immunity, fertility, and cardiovascular or cognitive risk, while lower intake reduces those harms.

Spend roughly two hours a day outside, ideally in natural light rather than behind glass, and often without sunglasses during that exposure. The main use case is myopia prevention in children and students, with some recommendations noting that outdoor light may help slow progression or lower the chance of developing nearsightedness.

Schedule focused work or learning in roughly 90-minute blocks, ideally during your personal peak alertness, and expect the first 5–10 minutes to be a warm-up before deep focus settles in. Stop when concentration starts to fade rather than pushing indefinitely, since these bouts align with natural ultradian rhythms and tend to support better sustained attention and learning efficiency.

A free app and website with short, clinically supported hypnosis scripts developed by Stanford colleagues. People use it for relaxation, focus, chronic pain, and especially a fall-back-asleep protocol when waking in the middle of the night, which helps quiet looping thoughts and ease return to sleep.

Phenylethylamine (PEA) is used as an occasional stimulant-like nootropic, typically at 500 mg, sometimes repeated with another 500 mg for especially demanding work. It’s taken to increase dopamine signaling and sharpen mental acuity, with some people using it as a substitute for L-tyrosine or stacking it with alpha-GPC, L-tyrosine, and caffeine for a stronger focus effect.

A brief perceptual practice that deliberately shifts attention through a sequence of internal sensation, breath, nearby visual space, farther external space, and sometimes a wide or cosmic perspective before returning to the body. It’s usually done daily or semi-daily, often with eyes closed at first or from a window/outdoors, and can be repeated in a few minutes. The goal is to train flexible control of interoception versus exteroception, which can widen perspective, improve task switching, and shift autonomic state.

Take a short, easy-to-brisk walk after eating, most often after dinner or other glucose-spiking meals. A typical protocol is 10–20 minutes, though some recommendations extend to 20–30 minutes or a brief walk after each meal. The main goal is to blunt post-meal blood sugar rises, improve glucose clearance and digestion, and support metabolic health.

A practical form of calorie restriction that reduces total intake by skipping one meal each day, often breakfast or dinner, to lengthen the overnight fast. The goal is to create a sustained energy deficit that may support longevity and metabolic health, while still being done in a controlled, tolerable way.

After a learning session, take about 20 minutes of non-sleep deep rest or a brief shallow nap with eyes closed and minimal sensory input. This post-learning rest appears to accelerate learning and consolidation, likely by helping the brain rewire and retain new information more effectively.

Prioritize protein from high-quality animal foods such as meat, fish, eggs, poultry, and whey, with an emphasis on sourcing that is pasture-raised, organic, or otherwise minimally treated. The idea is that these foods provide a dense, complete amino acid profile that is efficiently used to support muscle and overall nutrition.

A controlled breathing pattern where you inhale, hold, exhale, and hold again for equal counts, typically done for short sessions of about 5 to 20 minutes. A common beginner approach is to start with 5 to 10 minutes for a few days and stop if it does not feel helpful. It is used to calm the nervous system, improve focus, and reduce stress or arousal.

Avoid nicotine in all forms, including cigarettes, vaping, pouches, and other delivery methods. The main rationale is to reduce addiction and dependence while avoiding harms linked to cardiovascular risk, cancer, and developmental or reproductive effects.

A needle-based therapy used alongside fertility care, typically applied across the menstrual cycle to support reproductive function. It is described as helping regulate hormones such as FSH and improving pelvic blood flow, with the goal of supporting ovulation and overall female fertility.

Coenzyme Q10 is typically taken at 100–400 mg per day, usually with a meal that contains fat to improve absorption; some recommendations place it at dinner or in the evening. It’s used to support mitochondrial function and is especially aimed at improving egg and sperm quality, including during preconception and fertility support.

Use carbohydrates strategically around intense or repeated training sessions rather than eating them broadly all day. The common protocol is to take in carbs before, during, or especially after hard work—often with starches or high-glycemic foods plus protein—to restore glycogen and support recovery when energy demands are high or sessions are close together. This helps maintain performance in high-intensity efforts and speeds replenishment when recovery time is short.

Use a bright artificial light or daylight simulator when natural sunlight is unavailable, especially in dark winter mornings or before sunrise. Turn it on soon after waking, or use it briefly before travel or to help shift your circadian timing. The goal is to provide a strong light cue to the brain’s circadian system, helping promote alertness and stabilize sleep-wake timing.

A daily glutamine protocol used mainly to blunt sugar cravings, typically starting around 5 g per day split into 3–4 doses and increased gradually to avoid stomach upset. Some recommendations also use higher short-term amounts, especially during travel, illness season, or other immune stress, aiming to support gut and immune resilience while keeping cravings down.

An inexpensive bright-light panel or drawing tablet used first thing in the morning when natural sunlight isn’t available. People place it on a desk, coffee station, or in a hotel room and use it for a short morning session to help anchor wake time, support circadian timing, and reduce the drag of dark mornings or travel disruptions.

Use an adjustable workstation that lets you switch between sitting and standing during the day, often aiming for roughly half the work time in each position. Raise the monitor so the screen is at about eye level while standing to keep posture neutral and reduce the tendency to slump. The main benefit is to break up prolonged sitting while supporting alertness and comfort during desk work.

Use a stationary bike as a low-impact cardio option when running or jumping irritate the knees, with resistance adjusted on the pedals to scale effort. The dominant use here is interval-style work such as short all-out sprints or Tabata sessions, which can build conditioning while reducing joint stress and still providing a strong aerobic and anaerobic stimulus.

Prioritize fats from whole-food sources, especially plant-based options like avocados, nuts, seeds, and olive oil, with some omega-3-rich fish and other minimally processed fats. The common theme is to replace saturated and industrial fats with monounsaturated and polyunsaturated fats, which may better support metabolic and cardiovascular health while also providing the cholesterol needed for hormone production.