Step-by-step health routines combining supplements and daily habits. Each step graded by evidence quality.
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The essential foundation — just 4 supplements and 3 habits that cover the most common deficiencies and highest-impact lifestyle changes.
A comprehensive sleep protocol combining supplements and behavioral interventions to improve sleep quality, reduce time to fall asleep, and increase deep sleep duration.
When you have to stay up for a deadline, a delivery, or a launch. Caffeine paced in spaced doses with L-theanine for smoother focus, tyrosine for the cognitive trough at 2-3am, then morning sunlight and a recovery sleep aid the next evening.
Pressurized cabin air dehydrates, oxidizes, and disrupts sleep. NAC and magnesium glycinate just before boarding, melatonin into the sleep window mid-flight, and front-loaded hydration. Pairs with the Jet Lag Recovery plan for post-arrival circadian reset.
Rapid circadian reset protocol for minimizing jet lag and maintaining performance during travel.
Evidence-based pre-workout stack for energy, focus, and performance without proprietary blends or excessive stimulants.
Evidence-graded pre-game, morning-after, and long-term protocol for hangover recovery. Most of the work is done before you drink.
Lower the cortisol curve without dulling alertness. Rhodiola two hours out for adaptogen onset, L-theanine plus a small dose of caffeine an hour out for calm focus, hydration and slow nasal breathing right before walking on.
Catch a cold or flu early. The Cochrane evidence on zinc lozenges is the headline finding: 75mg+ within 24 hours of onset cuts duration by about a third. Pair with vitamin C and aggressive hydration.
Optimize post-exercise recovery through targeted supplementation, cold/heat therapy, and rest strategies.
A comprehensive sleep protocol combining supplements and behavioral interventions to improve sleep quality, reduce time to fall asleep, and increase deep sleep duration.
Preconception protocol supporting egg quality, hormonal balance, and nutritional readiness for pregnancy.
Structured protocol for microbiome diversity, digestion, and gut-brain axis support through targeted supplements and dietary habits.
What the evidence actually supports for the ageing prostate, in order of leverage. The honest headline: training, weight and alcohol move more than any capsule does, the best-studied prostate supplement failed its largest trial, and one popular antioxidant has a randomized trial pointing the wrong way.
Evidence-based habits to slow the progression of nearsightedness, especially in children and young adults. The LAMP trial and others show outdoor light exposure as the primary intervention, supported by reduced near-work strain.
Heart-protective supplements and exercise targeting blood pressure, cholesterol, and arterial health.
Start every day with the right signals — light, movement, cold, and key supplements to set cortisol rhythm and maximize morning energy.
Evidence-based interventions to reduce the negative health effects of screen time, sedentary desk work, and social media. Targets sleep disruption, eye strain, posture, mental health, and physical inactivity from modern digital lifestyles.
An AREDS2-based protocol for long-term retinal health and reducing the risk of age-related macular degeneration. Built on the largest randomized trial in eye-health research (3,000+ participants, 5-year follow-up).
Targeted nootropics and work habits for deep focus, creative output, and sustained mental energy throughout the workday.
A protocol to address chronic dry eye through omega-3 supplementation, daily eyelid hygiene, and environmental adjustments. Combines the mechanical interventions a dry-eye clinic would prescribe with the nutritional support that meta-analyses confirm reduces symptoms.
Evidence-based supplements and habits to maintain robust immune function year-round.
A practical protocol to relieve digital eye strain from extended screen time. Combines visual-rest habits that reduce ciliary muscle fatigue with carotenoids that protect retinal cells from blue-light oxidative stress.
A structured evening routine to transition from high-alert daytime mode to restful sleep preparation.
Core supplements and habits supported by longevity research — targeting NAD+, autophagy, cardiovascular health, and cellular maintenance.
Evidence-based supplements and habits for mood stability, anxiety reduction, and emotional wellbeing.
Natural approaches to optimizing testosterone through targeted supplements, resistance training, and lifestyle interventions.
Targeted protocol for women with low ferritin, heavy periods, or persistent fatigue from iron-related energy deficits.
Evidence-based protocol for managing menopausal symptoms, protecting bone density, and supporting cardiovascular health during hormonal transition.
Evidence-based supplements and habits for skin elasticity, collagen production, and anti-aging from the inside out.
Evidence-based nootropic stack combined with focus habits for sustained mental clarity, memory, and creative output.
Adaptogen-based stack with breathwork and cold exposure for HPA axis regulation and stress tolerance.
Maximum health impact for minimum cost — only the supplements with the strongest evidence-to-cost ratio.
The essential foundation — just 4 supplements and 3 habits that cover the most common deficiencies and highest-impact lifestyle changes.
Targeted supplements and lifestyle interventions for cycle regularity, PMS relief, and estrogen-progesterone balance throughout every phase.
Blood sugar management, insulin sensitivity, and body composition through supplements and exercise timing.
Evidence-graded protocol that fixes the 3pm crash at its three real causes: caffeine timing, lunch composition, and the circadian dip. Most of it happens at 9am and 12pm, not 3pm.