Protocols Library
Browse all evidence-based protocols. Each includes step-by-step instructions and links to peer-reviewed research.
Reset your circadian rhythm with strategic morning sunlight
Evidence-based supplements for better sleep quality
Optimize evening light exposure for better sleep and circadian health
Optimize learning with ultradian rhythm-aligned focus sessions
Accelerate learning and restore energy without sleeping
Boost dopamine and norepinephrine naturally with cold exposure
High-EPA fish oil for depression and mood support
Improve aerobic capacity with the Norwegian 4x4 interval protocol
Preserve muscle and optimize body composition for aging athletes
Strengthen connective tissue and prevent overuse injuries
The "Centenarian Olympics" standards for physical longevity
Optimize the recovery window for maximum structural adaptation
Heat therapy for longevity, brain health, and growth hormone release
Sauna + cold exposure combination for enhanced recovery and adaptation
Photobiomodulation for brain health, skin, and cellular energy
Comprehensive protocol for cognitive preservation and brain health
Optimize gut health for immunity, mood, and longevity
Minimize environmental toxin exposure for healthspan
Optimize oral microbiome for systemic health and longevity
Female-specific longevity optimization including ovarian health
Comprehensive testing schedule for longevity optimization
Evidence-based supplements for healthspan and lifespan
Pressurized oxygen for brain health and tissue regeneration