Browse Interventions
Filter and sort all 147 interventions by topic, evidence rating, and more.
Cold Exposure
Cold water immersion and cold showers for recovery, mood, and metabolic health
Palmar Cooling
Cooling the palms during exercise to extend training capacity and improve performance
Sauna
Heat exposure via Finnish or infrared sauna for cardiovascular health, recovery, and longevity
Red Light Therapy
Photobiomodulation using red (630-660nm) and near-infrared (810-850nm) light to enhance mitochondrial function, recovery, and brain health
Creatine
The most well-researched sports supplement, proven to increase strength, power, and muscle mass with emerging cognitive benefits
Caffeine
The world's most popular psychoactive compound, proven to enhance alertness, focus, endurance, and strength performance
CO2 Tolerance Training
Breathing exercises to increase carbon dioxide tolerance, reducing anxiety, improving oxygen delivery, and enhancing breath-hold capacity
Zone 2 Cardio
Low-intensity aerobic training that builds mitochondrial density, metabolic flexibility, and cardiovascular base without excessive fatigue
Big 6 Lymphatic Drainage
A simple self-massage routine targeting six key lymph node clusters to promote fluid flow, reduce inflammation, and support recovery
Mouth Taping
A simple practice of taping the mouth shut during sleep to promote nasal breathing, improving sleep quality, reducing snoring, and enhancing overnight recovery
Morning Sunlight Exposure
Getting natural sunlight exposure within the first 30-60 minutes of waking to set your circadian clock, improve sleep quality, boost daytime alertness, and support healthy cortisol rhythms
Treadmill Desk
A workstation setup that allows walking at low speeds (1-2 mph) while working, replacing sedentary sitting time with light movement throughout the workday
Time-Restricted Eating
Confining all food intake to a consistent daily window (typically 8-12 hours), aligning eating with your circadian rhythm to improve metabolic health and support weight management
HRV Training
Using heart rate variability biofeedback to train your nervous system and monitoring daily HRV to optimize recovery and training decisions
Nicotine
Using low-dose nicotine (gum, pouches, or patches) as a cognitive enhancer for focus, attention, and memory - separate from smoking or tobacco use
VO2max Training
High-intensity interval training protocols designed to improve your maximal oxygen uptake (VO2max) - the single strongest predictor of longevity and one of the most trainable fitness markers
Rucking
Walking with a weighted backpack - combining Zone 2 cardio benefits with resistance training for a simple, low-impact exercise that builds strength-endurance and burns more calories than regular walking
Grounding (Earthing)
Direct physical contact with the earth's surface - walking barefoot on grass, soil, or sand - allowing electron transfer that may reduce inflammation, improve sleep, and calm the nervous system
Blood Flow Restriction Training
Using bands or cuffs to partially restrict blood flow during exercise, enabling muscle growth with lighter loads (20-40% 1RM)
Cyclic Sighing
A specific breathing pattern (double inhale, long exhale) shown by Stanford research to reduce stress more effectively than meditation
Nasal Breathing
Breathing through your nose instead of mouth for nitric oxide production, better oxygen delivery, and improved sleep
Walking (10,000 Steps)
Daily walking target of ~10,000 steps for all-cause mortality reduction, metabolic health, and cognitive function
Balance Training
Vestibular and proprioceptive training for fall prevention, athleticism, and brain health
Vagus Nerve Stimulation (VNS)
Electrical or mechanical stimulation of the vagus nerve to reduce inflammation, improve mood, and enhance parasympathetic tone
Non-Sleep Deep Rest (NSDR)
Guided relaxation protocol that enhances dopamine, reduces cortisol, and can partially compensate for lost sleep
Colostrum
Bovine colostrum supplementation for gut health, immune function, and protection against exercise-induced intestinal permeability
Hydrogen Water
Water infused with molecular hydrogen (H2) for antioxidant, anti-inflammatory, and exercise recovery benefits
Sodium Bicarbonate (Baking Soda)
Oral sodium bicarbonate loading to buffer lactic acid and enhance high-intensity exercise performance
Delayed Caffeine Protocol
Delaying morning caffeine 90-120 minutes after waking to optimize alertness and avoid afternoon crashes
Fatty15 (C15:0 / Pentadecanoic Acid)
Odd-chain saturated fatty acid supplement targeting cellular health, metabolism, and longevity pathways
Raw Honey
Unprocessed honey for sleep support, blood sugar moderation, antimicrobial benefits, and as a healthier sweetener alternative
Apple Cider Vinegar
Fermented apple vinegar for blood sugar control, modest weight loss support, and digestive benefits
High Dose Vitamin C
Vitamin C supplementation at doses above RDA for immune support, cold duration reduction, and antioxidant benefits
Neti Pot (Nasal Irrigation)
Saline nasal irrigation using a neti pot or squeeze bottle to flush sinuses, relieve congestion, and support respiratory health
Oil Pulling
Ayurvedic practice of swishing oil in the mouth for 15-20 minutes to improve oral hygiene and reduce harmful bacteria
Dry Brushing (Skin Brushing)
Brushing dry skin with a natural bristle brush to exfoliate, stimulate circulation, and potentially support lymphatic flow
Tongue Scraping
Using a metal or plastic scraper to remove bacteria, debris, and coating from the tongue surface for fresher breath and oral hygiene
Ozone Therapy
Therapeutic use of ozone (O3) gas through various delivery methods for immune support, antimicrobial effects, and enhanced oxygen utilization
Blue Light Blocking Glasses
Wearing glasses that filter blue wavelengths in the evening to protect melatonin production and support natural circadian rhythm
Vibration Platform (Whole Body Vibration)
Standing or exercising on a vibrating platform to stimulate muscle activation, bone density, lymphatic flow, and recovery
Biofield Tuning
Sound therapy using tuning forks on and around the body to detect and harmonize disturbances in the human biofield (electromagnetic field)
EESystem (Energy Enhancement System)
Scalar wave technology using multiple computer screens to generate bioactive energy fields claimed to promote cellular regeneration, detoxification, and healing
Rebounding (Mini Trampoline)
Bouncing on a mini trampoline for cardiovascular exercise, lymphatic drainage, and low-impact movement that's gentle on joints
No Hang Finger Strength Protocol
Finger strength training using a loading device while seated, allowing precise control of load without the risks of traditional hangboard training
Exogenous Ketones
Supplemental ketone bodies (BHB salts or esters) that rapidly elevate blood ketones for cognitive enhancement, endurance performance, and metabolic benefits
Sardine Fasting
A modified fasting protocol using 1-2 cans of sardines daily for 3-7 days to trigger autophagy while preserving muscle mass and providing essential nutrients
Young Plasma Exchange (TPE)
Therapeutic plasma exchange using plasma from young healthy donors (ages 18-25) to rejuvenate biological markers and potentially reverse aspects of aging
30/30/30 Rule
Viral morning routine of 30g protein within 30 minutes of waking, followed by 30 minutes of low-intensity exercise for weight management and metabolic health
PEMF Therapy (Pulsed Electromagnetic Field)
Non-invasive therapy using low-frequency electromagnetic pulses to reduce pain, enhance recovery, improve sleep, and support cellular health
SOMA Breath
Rhythmic breathwork protocol combining ancient pranayama with music, using intermittent hypoxic training for stress reduction, cognitive enhancement, and altered states
Inspiratory Muscle Training (IMT)
Resistance training for breathing muscles using devices like POWERbreathe or Airofit to improve respiratory strength, endurance performance, and reduce breathlessness
Bodyweight Training (Calisthenics)
Progressive strength training using your own body as resistance - build muscle, strength, and movement quality anywhere with no equipment
Box Breathing (Tactical Breathing)
Equal-duration inhale, hold, exhale, hold pattern for rapid stress reduction, focus enhancement, and autonomic nervous system regulation
Electrolytes
Essential minerals (sodium, potassium, magnesium) for hydration, muscle function, nerve signaling, and exercise performance
Glycine
Simple amino acid that improves sleep quality, supports collagen synthesis, and may promote longevity
HIIT (High-Intensity Interval Training)
Short bursts of high-intensity exercise alternated with recovery periods for maximum cardiovascular and metabolic benefits in minimal time
Hyperbaric Oxygen Therapy (HBOT)
Breathing pure oxygen at elevated pressure to enhance healing, reverse aging markers, and improve brain function
Inclined Bed Therapy
Sleeping with head elevated 5-12° to reduce snoring, improve sleep quality, and potentially enhance brain detoxification
Low-Dose Aspirin
Daily low-dose aspirin (75-100mg) for cardiovascular protection and cancer prevention, with important age and weight considerations.
Magnesium
Essential mineral for 300+ enzymatic reactions, sleep quality, muscle function, and stress resilience
Mindfulness Meditation
Present-moment awareness training that reduces stress, improves focus, and changes brain structure with consistent practice
Mobility Training
Daily movement practice to restore range of motion, resolve pain, and optimize physical performance
NMN / NAD+ Precursors
NAD+ precursors (NMN, NR) to boost cellular energy production, support DNA repair, and potentially slow aging processes
Self-Myofascial Release (Foam Rolling)
Self-massage using foam rollers, lacrosse balls, and other tools to reduce muscle tension, improve range of motion, and enhance recovery
Sleep Environment Optimization
Optimize temperature, light, sound, and bedding to create the ideal physical environment for deep, restorative sleep
Sprint Interval Training (SIT)
All-out maximal sprints with full recovery for rapid VO2max gains, anaerobic power, and metabolic adaptation in minimal time
Standing Desk
Alternating between sitting and standing throughout the workday to reduce sedentary time, improve posture, and support metabolic health
TENS/EMS (Electrical Stimulation)
Electrical stimulation devices for pain relief (TENS) and muscle activation/recovery (EMS), used by athletes and physical therapists worldwide
Accelerated TMS (Transcranial Magnetic Stimulation)
Intensive 5-day brain stimulation protocol using magnetic pulses to treat depression and anxiety, compressing months of traditional TMS into one week
BOLT Test (Body Oxygen Level Test)
A simple breath-hold assessment developed by Patrick McKeown to measure CO2 tolerance and breathing efficiency, used to track progress in breathing training
EWOT (Exercise With Oxygen Therapy)
Exercising while breathing high-concentration oxygen (93%+) to enhance oxygen delivery to tissues, boost energy, and accelerate recovery
Low-Dose Lithium Orotate
Microdose lithium supplementation (1-20mg) for mood stability, neuroprotection, and potential longevity benefits based on population studies linking lithium in drinking water to reduced suicide and dementia rates
Qigong
Ancient Chinese practice combining gentle movement, breathing techniques, and meditation to cultivate vital energy (qi) for health, stress reduction, and longevity
Tai Chi
Ancient Chinese martial art using slow, flowing movements for balance, fall prevention, stress reduction, and overall health, particularly beneficial for older adults
Yoga
Ancient Indian practice combining physical postures, breathing techniques, and meditation for flexibility, strength, stress reduction, and overall wellbeing
Matcha
Japanese powdered green tea providing calm, focused energy through the synergistic combination of L-theanine and caffeine, plus potent antioxidants
Vitamin D Lamp (UVB Light Therapy)
UVB light devices that stimulate natural vitamin D production in the skin, providing an alternative to sun exposure or oral supplementation
SAD Lamp (Bright Light Therapy)
Bright light therapy devices that emit 10,000 lux to treat Seasonal Affective Disorder (SAD) and regulate circadian rhythms
Salt Therapy (Halotherapy)
Breathing aerosolized salt particles in controlled environments to support respiratory health and skin conditions
Liver Support & Detox
Evidence-based approaches to supporting liver health and enhancing natural detoxification processes
Methylation Support
Supporting the methylation cycle with targeted B vitamins and cofactors, especially important for those with MTHFR gene variants
Estrogen Metabolism Support
Supporting healthy estrogen metabolism and detox pathways with DIM, I3C, and calcium d-glucarate for hormonal balance in both men and women
Biomat (Far-Infrared Mat)
Far-infrared heating mat using amethyst crystals for pain relief, relaxation, and improved circulation
BPC-157 (Body Protection Compound)
Synthetic peptide derived from human gastric juice proteins, used for accelerating healing of tendons, ligaments, muscles, and gut tissue
Neurofeedback
EEG-based brain training that uses real-time feedback to help you learn to regulate brainwave patterns, improving focus, reducing anxiety, and enhancing cognitive performance
Dry Fasting
Abstaining from both food and water for defined periods, claimed to accelerate autophagy and metabolic benefits beyond water fasting, though with significant safety considerations
Balneotherapy
Therapeutic bathing in mineral-rich waters, including hot springs, mineral baths, and DIY mineral soaks to improve circulation, reduce inflammation, and support recovery
Barefoot & Minimalist Footwear
Transitioning to minimalist shoes or barefoot walking to restore natural foot function, improve balance, and strengthen the muscles and connective tissue of the feet and lower legs
Posture Correction
Systematic approach to improving body alignment through exercises, awareness, and ergonomic adjustments to reduce pain, improve breathing, and enhance physical performance
Tapping (EFT)
Emotional Freedom Technique (EFT) combines acupressure point tapping with cognitive reframing to reduce stress, anxiety, PTSD symptoms, and phobias by disrupting the body's stress response
Shilajit
Ancient Ayurvedic mineral resin containing fulvic acid and trace minerals, studied for testosterone support, mitochondrial function, and cognitive health
Humic Acid
Organic compound from decomposed plant matter studied for gut health, detoxification support, and mineral absorption enhancement
Melatonin
The body's sleep hormone, proven effective for improving sleep onset, jet lag recovery, and circadian rhythm optimization
MCT Oil
Medium-chain triglycerides rapidly convert to ketones, providing an alternative brain fuel for cognitive enhancement, sustained energy, and metabolic flexibility
L-Theanine
Amino acid from tea that promotes calm focus, reduces anxiety, enhances sleep quality, and synergizes powerfully with caffeine for cognitive performance
Continuous Glucose Monitoring (CGM)
Wearable sensors that provide real-time glucose data, enabling personalized nutrition insights and metabolic optimization for both diabetics and health-conscious individuals
Contrast Therapy
Alternating hot and cold exposure for enhanced recovery, circulation, and reduced muscle soreness
Compression Therapy
Pneumatic compression devices for enhanced recovery, lymphatic drainage, and reduced muscle soreness
Ketogenic Diet
Very low-carbohydrate, high-fat diet that shifts metabolism to fat and ketone burning for cognitive clarity, metabolic health, and weight management
Voodoo Flossing
Compression band wrapping technique for joint mobility, reducing swelling, and restoring range of motion
Sled Training
Pushing and pulling weighted sleds for conditioning, strength, and rehab with minimal muscle soreness due to concentric-only loading
Castor Oil Packs
Topical castor oil application with heat for lymphatic support, digestive health, and relaxation
Hydrogen Peroxide Therapy (H2O2)
Therapeutic use of diluted hydrogen peroxide through oral, IV, or nebulized delivery for claimed antimicrobial, oxygenation, and immune-modulating effects
Thumb Pulling
Manual technique of using thumbs on the palate to apply outward and forward pressure, attempting to expand the maxilla and improve facial structure
Mewing
Tongue posture technique of resting the tongue against the roof of the mouth to potentially improve facial structure, jawline definition, and breathing
Resistance Training
Foundational intervention for muscle mass, bone density, metabolic health, and longevity with decades of robust research support
Vibroacoustic Therapy
Sound-based therapy using low-frequency vibrations transmitted through specialized furniture to induce deep relaxation and nervous system regulation
Shockwave Therapy (ESWT)
Acoustic pressure wave therapy that stimulates tissue repair, reduces pain, and accelerates healing for tendinopathies, musculoskeletal conditions, and erectile dysfunction
N-Acetylcysteine (NAC)
A powerful glutathione precursor with evidence for respiratory health, mental health support, liver protection, and emerging research on biofilm disruption for gut issues
Collagen
The most abundant protein in your body, supplemented for skin elasticity, joint health, and connective tissue support with solid evidence for specific uses
Perineum Sunning
Exposing the perineum (area between genitals and anus) to sunlight, claimed to boost testosterone, energy, and libido through vitamin D absorption and light exposure to this sensitive area
Quinton Water
Mineral-rich seawater solution containing 78+ trace minerals, used for hydration, mineral replenishment, and cellular health based on René Quinton's early 1900s research
Extended Fasting
Prolonged water fasts lasting 24-72+ hours to trigger deep autophagy, metabolic reset, stem cell regeneration, and potential longevity benefits beyond what time-restricted eating provides
Float Tanks (Sensory Deprivation)
Floating in an enclosed tank of body-temperature Epsom salt water to eliminate sensory input, inducing deep relaxation, reduced stress hormones, pain relief, and enhanced creativity
CBD Oil
Non-psychoactive cannabinoid from hemp with evidence for anxiety reduction, sleep improvement, pain management, and inflammation - one of the most popular wellness supplements despite regulatory complexity
Rife Machine
Frequency generator device based on Royal Rife's 1930s research, claimed to destroy pathogens and treat diseases using specific electromagnetic frequencies - controversial with limited modern research but a devoted following
Inversion Therapy
Hanging upside down or at an inverted angle to decompress the spine, reduce back pain, improve circulation, and potentially enhance recovery - supported by moderate research for spinal conditions
Acupuncture
Ancient Chinese medicine practice of inserting thin needles at specific body points - supported by moderate evidence for chronic pain, nausea, and headaches, though mechanism debates continue between traditional qi theory and modern neurophysiology
Cupping Therapy
Ancient therapy using suction cups on the skin to increase blood flow, reduce muscle tension, and promote healing - popular among athletes for recovery
Dry Needling
Physical therapy technique using thin needles to release trigger points and muscle knots - distinct from acupuncture, targeting muscular dysfunction
High Altitude Training
Living or training at high altitude (or simulated altitude) to stimulate red blood cell production, improve oxygen-carrying capacity, and enhance endurance performance
Raw Milk
Unpasteurized milk consumed for claimed benefits from intact enzymes, beneficial bacteria, and heat-sensitive nutrients destroyed by pasteurization
Activated Charcoal
Highly porous carbon used medically for poisoning and overdose. Popular for "detox" but daily use lacks evidence and may bind nutrients.
Zeolite
Volcanic mineral (clinoptilolite) marketed for heavy metal detox and gut health. Limited human evidence despite strong claims. May have some binding properties but research is sparse.
Infrared Sauna
Saunas using infrared light to heat the body directly rather than heating the air. Lower temperatures than traditional saunas (110-150°F vs 150-200°F), may be more tolerable for some. Growing evidence for cardiovascular and pain benefits.
Coffee Enemas
Rectal administration of coffee, claimed to stimulate liver detoxification and bile flow. Central to Gerson therapy. Lacks clinical evidence and carries real risks. Devoted following despite weak science.
Grip Strength Training
Targeted training to improve hand and forearm strength - one of the strongest predictors of all-cause mortality and overall health status
Stability Training
Foundation training focused on joint centration, core stability, and movement quality that should precede strength training
Loaded Carries (Farmer Walks)
Walking while carrying heavy weights - a fundamental human movement pattern that builds full-body strength, grip, core stability, and cardiovascular fitness simultaneously
Dead Hangs
Passive hanging from a bar to decompress the spine, improve shoulder mobility, and potentially resolve shoulder impingement - one of the simplest and most underrated exercises
Club Training (Indian Clubs & Mace)
Swinging weighted clubs through circular patterns to build shoulder mobility, rotator cuff strength, and grip - an ancient training method experiencing modern revival
Carboxy Therapy
Subcutaneous CO2 injections to improve circulation, reduce dark circles, cellulite, and stretch marks via the Bohr effect
PRP (Platelet-Rich Plasma)
Concentrated platelets from your own blood injected to accelerate healing in joints, tendons, skin, and hair follicles
Buteyko Breathing Method
Breathing retraining method focused on nasal breathing, reduced breathing volume, and CO2 tolerance for asthma, sleep apnea, and anxiety
Bates Method (Vision Training)
Eye relaxation and vision training exercises developed by Dr. William Bates, aimed at improving eyesight naturally through relaxation, movement, and mental techniques
TRE (Trauma Release Exercises)
Somatic exercises that induce involuntary tremoring to release chronic tension, stress, and trauma stored in the body's psoas and hip flexors
Progressive Muscle Relaxation (PMR)
Systematic tensing and releasing of muscle groups to reduce anxiety, improve sleep, and lower physical tension through increased body awareness
EMDR (Eye Movement Desensitization and Reprocessing)
Trauma processing therapy using bilateral stimulation (eye movements, tapping, or sounds) while recalling distressing memories to reduce their emotional charge
Wim Hof Method
Three-pillar protocol combining specific breathing exercises, cold exposure, and commitment/meditation to improve stress resilience, immune function, and mental clarity
Autogenic Training
Self-hypnosis relaxation technique using verbal formulas to induce sensations of heaviness, warmth, and calm throughout the body
Feldenkrais Method
Somatic education system using gentle, mindful movements to improve body awareness, reduce pain, and rewire habitual movement patterns through neuroplasticity
Alexander Technique
Method for relearning natural posture and movement by identifying and releasing habitual tension patterns, widely used by performers and for chronic back/neck pain
Near-Infrared Heat Lamp Therapy
Incandescent heat lamps emitting near-infrared light (700-1400nm) for combined photobiomodulation and radiant heat therapy. Deeper tissue penetration than LEDs, with heat as a feature rather than byproduct.
Percussive Massage Therapy
High-frequency vibration therapy using devices like Theragun or Hypervolt to reduce muscle soreness, improve blood flow, and accelerate recovery
Intranasal Light Therapy
Delivering red or near-infrared light through the nasal cavity to target the brain, blood, and sinuses for cognitive enhancement and systemic benefits
Miswak Stick
Traditional teeth-cleaning twig from Salvadora persica with natural antimicrobial compounds, endorsed by the WHO as an effective oral hygiene tool
Chiropractic Adjustments
Spinal manipulation therapy performed by chiropractors - supported by multiple meta-analyses for low back pain and neck pain, with modest but real benefits and a strong safety profile across nearly a million documented sessions