All protocols

If using decongestant-type medications, hydrate well with both fluids and electrolytes because they can cause dehydration.

2 grams; can reduce rhinitis/nasal obstruction, improve smell, improve sleep, reduce inflammatory cytokines, and reduce nasal itching. Caution for people with PKU/phenylalanine sensitivity.

Use morning coffee time as an opportunity to extend outdoor light exposure, especially on dim mornings.

Avoid spending too much time indoors without sunlight, as this can delay sleep-wake timing and create circadian disruption.

To determine whether you are truly an early or late type, get morning sunlight consistently and see whether it makes you feel better.

Use tea lights or candlelight at night as a very dim lighting option that minimally affects the circadian system; he said he uses about 50 tea lights in winter and found they did not affect his circadian system.

At night, lower blue content while keeping light white and full-spectrum rather than eliminating blue entirely.

A dim night light can be preferable to complete darkness, especially if total darkness causes anxiety; this was mentioned particularly for kids.

Avoid using an iPad at night because it is harder to dim sufficiently and emits a large amount of light; also avoid reading on an iPad during nighttime awakenings.

Personal eating pattern: very large breakfast by 7 a.m. at the latest, including coffee; a simple snack around 10 a.m.; regular lunch between noon and 1 p.m.; another snack at 3 p.m.

If schedule allows, eat during the time of day when you feel most alert.

Cease food intake as bedtime approaches.

When trying to optimize sleep, feeding, and exercise timing, start by regulating light exposure first because it is viewed as the strongest time cue.

Get exposed to sun clearly in the morning and again around noon.

Keep office windows completely open to maximize daytime light exposure.

After staying up very late, allow yourself to sleep in rather than forcing an early wake time immediately.

Put your phone into a sealed pouch in the evening to remove both light exposure and distraction.

Use light exposure as a first-line behavioral intervention for mood, sleep-wake cycle, and productivity when appropriate.

Use modern LED lighting capabilities to change spectra and regulate intensity in ways that improve sleep-wake cycle, productivity, and well-being.

If you wake briefly at night, use the bathroom, and can fall back asleep, that is probably not a problem.

Following consistent timing for light, food, and exercise may help people experience healthier seasonal adaptation.

If you want a 10-hour real-world feeding window, select 8-9 hours; if you want 8 hours, aim for 6-7 hours, because most people underestimate their actual eating window and tend to eat outside it.

Avoid 4-6 hour feeding windows for most people, as they tend to promote overeating and may not improve weight outcomes. In practice, do not go much below 8 hours if training hard, under high life stress, or trying to maintain ovulation/fertility, due to hormone and stress considerations.

Once a comfortable feeding window is established, maintain it for at least 30 days; ideally indefinitely.

High-intensity interval training later in the day can lower blood glucose and help accelerate the transition into a fasted state before sleep, provided you do not eat afterward and do not use caffeine or anything else that disrupts sleep.

For people whose hormone health does not do well with time-restricted feeding, eating more meals spread throughout the day, presumably smaller meals with the same caloric intake, may be more beneficial.

Caffeine in pill form does not break a fast.

Aspartame, sucralose, and saccharin were discussed as having broadly similar effects: they may cause transient increases and then decreases in blood glucose and can increase hunger in some people. In moderation they probably do not meaningfully break a fast, but excess may negatively affect the gut microbiome.

Mild glucose disposal agent that can reduce blood glucose.

Free app for marking the start and end of feeding windows and fasting periods, logging progress, and tracking averages.