Guides

Curated intervention recommendations for specific audiences and goals.

Athletes

Sport-specific intervention recommendations organized by training phase.

Interventions for Distance Runners

Phase-by-phase optimization for half and full marathon training

→ zone 2, HRV training, sauna, cold exposure, caffeine timing

Strength & Hypertrophy Guide

Evidence-based muscle building for lifters

→ creatine, sauna, cold exposure timing, HRV, BFR training

Demographics

Tailored recommendations for specific life stages and situations.

The Desk Worker's Optimization Guide

Evidence-based interventions for those who sit for a living

→ standing desk, walking, morning sunlight, blue light blocking, mobility

Goals

Intervention stacks optimized for specific health objectives.

The Best Free Biohacks

High-impact interventions that cost nothing

→ morning sunlight, walking, nasal breathing, cold showers, TRE, meditation

The Deep Sleep Protocol

A day-by-day system for restorative sleep

→ morning sunlight, magnesium, blue light blocking, cyclic sighing, NSDR

The Longevity Protocol

Evidence-based interventions for healthspan and lifespan

→ zone 2, resistance training, TRE, sauna, NMN, CGM

Optimize Recovery

Evidence-based protocols for faster recovery between training sessions

→ sleep, sauna, cold exposure, contrast therapy, compression, nutrition timing

Conditions

Support for specific health challenges.

Fix Your Shoulders

Evidence-based interventions for shoulder pain, impingement, and mobility

→ dead hangs, club training, mobility training, self-myofascial release

Manage Anxiety Naturally

Evidence-based interventions for reducing anxiety, calming the nervous system, and building resilience

→ cyclic sighing, cold exposure, HRV training, magnesium, vagus nerve stimulation

Clear Brain Fog

Evidence-based interventions for mental clarity, focus, and cognitive performance

→ creatine, cold exposure, zone-2 cardio, morning sunlight, blood sugar stability

Fix Your Back

Evidence-based interventions for lower back pain, stiffness, and spinal health

→ dead hangs, inversion therapy, mobility training, resistance training, posture correction

Reduce Chronic Inflammation

Evidence-based interventions for lowering systemic inflammation and inflammatory markers

→ sauna, cold exposure, time-restricted eating, zone-2 cardio, NAC

Beat Chronic Fatigue

Evidence-based interventions for sustained energy and vitality

→ mitochondrial support, sleep optimization, blood sugar stability, light exposure, strategic movement

Optimize Gut Health

Evidence-based interventions for digestion, microbiome, and gut-brain connection

→ fasting, colostrum, bone broth, elimination protocols, stress management