All protocols

Sinclair says pomegranate juice is full of beneficial compounds, including xenohormetic molecules.

At-home stool-based colon cancer screening test; Sinclair describes it as an easier option, costing roughly a hundred dollars, where you mail in a sample for analysis.

Measure biological age to assess whether interventions are working.

Simple mouth-swab test to estimate biological age.

Chest-mounted FDA-approved monitor worn continuously; tracks body temperature, movement, heart rate variability, sleep, and voice-related signals, measuring continuously at very high frequency.

Opt out of airport scanners that use radiation and choose alternative screening such as the metal detector.

Recommended for frequent U.S. travelers as a way to avoid scanner-heavy airport lines.

Sinclair prefers going through the airport metal detector instead of the scanner.

Try to minimize dental X-rays because radiation exposure is cumulative.

Use a cup of coffee as the setting for an early in-person meeting when assessing a potential partner.

Do not rely on the withdrawal method to avoid unwanted pregnancy; it was described as a poor contraceptive choice.

Move the eyes from side to side with eyes open; described as reducing activation of the amygdala/threat reflex circuitry and lowering sympathetic arousal.

Share meals with trusted people as a form of social connection that may reduce tachykinin signaling and support fear/trauma recovery.

Maintain regular, trusting social connection while working through fear or trauma, such as conversing, sharing a meal, or appropriate physical touch. This can be beneficial whether in therapy or working alone and may reduce tachykinin-related amplification of fear and trauma.

Assess whether internal sensations are reasonable given external circumstances; he presents this as a biological component people can assess for themselves when considering fear/trauma.

Very brief daily deliberate stress exposure, potentially for 2 weeks, is presented as a promising protocol for recalibrating stress/fear systems. He emphasizes self-directed entry into the stressed state and cautions that longer bouts like 15 minutes/day may worsen trauma/fear. Methods can include deliberate cold exposure such as a cold shower, ice bath, or cold water immersion.

Kava may help reduce anxiety, with studies using roughly 100 mg of extract in some cases and active kavalactones around 150 mg, with a broader studied range of 50–300 mg. Effects were seen after about 3 weeks; no hepatotoxic signals were reported in the studies reviewed, but it is still advisable to check with a doctor.

View healthy foods as potent for energy, immune function, and endocrine function, and approach eating them with a mindset of indulgence, satisfaction, and enjoyment rather than chronic restraint or deprivation.

View exercise as remarkably potent and effective for health, and cultivate a sense of enoughness rather than constantly feeling you never get enough exercise.

If numerical sleep or recovery scores cause negative expectancy effects, avoid looking at device readouts and instead decide subjectively on waking whether you slept well or not.

Use overhead lights during the first phase of the day to increase alertness and focus; keep them as bright as safely possible without glare or squinting.

Use a desk lamp in front of you as a low-cost way to increase brightness in the workspace during early-day focused work.

Place a bright LED or blue light on your desk in front of you to support alertness and focus.

Use yellow lamps later in the afternoon/evening instead of blue-enriched LED lighting.

If working in the middle of the night, keep light only as bright as needed to do the work in order to avoid suppressing melatonin and shifting circadian rhythm. If you must stay awake all night and are struggling to remain awake, turn on as many bright lights as possible despite the circadian tradeoff.

For an all-nighter, drink 32 ounces of water and avoid going to the bathroom for at least 90 minutes to increase alertness via bladder fullness.

After drinking water during an all-nighter, avoid going to the bathroom for at least 90 minutes to leverage bladder-driven alertness; example given was 32 ounces of water.

Use a wall-mounted monitor as one way to keep the screen high in the visual field.

Configure a second screen if that helps position your visual target higher and more optimally.

Keep the work target directly in front of you and not too far beyond the sides of your head; use an invisible-blinders style visual window. Avoid working on a screen so large that it extends far beyond your head/ear width if you want to maintain focus.