Evidence-Based Health Protocols
You've learned the Science.
Here's how to do it.
Implementation guides for health protocols. Clear steps, optimal timing, and tools that help you take action.
50+ Studies
Peer-reviewed
PubMed Links
Verify yourself
Personalize Your Protocol
Input your wake time to see your optimal biological windows.
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Research-Backed
Every protocol cites 3-5 peer-reviewed studies. Click any citation to verify on PubMed.
Circadian-Optimized
Protocols timed to your biology. Input your wake time, get a personalized schedule.
Stack & Track
Combine protocols that work together. See synergies and build your optimal routine.
Protocols by Category
Browse evidence-based protocols organized by health goal. Each includes step-by-step instructions and research citations.
Featured Protocols
Start with these high-impact, well-researched protocols backed by rigorous science.
Strong evidence
Morning Light Exposure
Reset your circadian rhythm with strategic morning sunlight
10-30 min/dayeasy3 studies4 steps
3-5 days for initial effects; 2 weeks for full circadian resetLearn more
Good evidence
90-Minute Learning Blocks
Optimize learning with ultradian rhythm-aligned focus sessions
90 min sessionsmoderate1 studies4 steps
Immediate application; cumulative benefits over weeksLearn more
Strong evidence
Cold Exposure for Mood
Boost dopamine and norepinephrine naturally with cold exposure
2-11 min/sessionchallenging2 studies4 steps
Immediate effects lasting 2-4 hoursLearn more
Strong evidence
Science-Based Habit Formation
Build lasting habits using neuroscience-backed timelines
Varies by habitmoderate2 studies5 steps
59-66 days median; individual variation 4-335 daysLearn more
From Podcast to Practice
Skip the 3-hour podcast. Get the implementation steps in 3 minutes.
1
Choose Your Goal
Browse protocols by category—sleep, focus, mood, habits. Each shows evidence quality and time commitment.
2
Follow the Steps
Clear, actionable steps with optimal timing. Click any citation to verify the science yourself.
3
Build Your Routine
Stack protocols into a circadian-optimized daily schedule. Track what works for your body.
Deep Focus Protocol
Our Research Standard
Every Protocol Cites Original Research
We cite peer-reviewed studies directly—not influencers, not hearsay. Click any research link to verify the science yourself on PubMed.
50+
Research Studies
3-5
Citations per Protocol
Q4
Update Cycle
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