Wellness Protocols
Step-by-step biological guides and stacking schedules designed to optimize sleep, cognitive focus, and long-term healthspan.
Jet Lag Recovery Protocol: Evidence-Based Strategies for Eastward and Westward Travel
A comprehensive, evidence-based protocol for managing jet lag — covering pre-flight circadian preparation, in-flight light and sleep strategy, post-landing light management, strategic melatonin timing for both eastward and westward travel directions.
The Shift Work Sleep Protocol: Circadian Adaptation for Night and Rotating Workers
A comprehensive, evidence-based protocol for night-shift and rotating-shift workers — covering strategic melatonin timing, daytime sleep optimization, light management during shifts, and circadian phase adaptation strategies.
The Optimal Deep Sleep Protocol: Scheduling Magnesium, L-Theanine, and Apigenin
A research-informed supplement and lifestyle routine to downregulate central nervous system arousal, support GABA receptors, and optimize slow-wave sleep stages.
The Chrono-Realignment Routine: Sunlight, Temperature, and Wind-Down Scheduling
A comprehensive, step-by-step daily protocol to synchronize your suprachiasmatic nucleus, optimize core body temperature transitions, and support natural sleep architecture.