Browse Interventions
Filter and sort all 18 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