Protocols
My Health Protocols
My personal health optimization system, designed to maximize healthspan over lifespan. Here you'll find the specific protocols I follow across nutrition, exercise, sleep, and stress management, each one backed by medical research and battle-tested in my own life.
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Sleep
Wind Down Routine
Set up a routine before bed to help guide you to sleep.
Morning Light
Getting bright light first thing in the morning improves energy, mood, and sleep quality.
Bedtime Supplements
Two supplement stacks that target your brain's natural sleep chemistry to reduce wake-ups and deepen sleep.
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Stress Management
Hot Therapy
How regular sauna use triggers cellular repair mechanisms and activates longevity pathways.
Cold Therapy
Morning cold exposure delivers a neurochemical boost while building mental discipline.
Breathwork
How I use a daily breathing practice activates your body's relaxation response and trains your mind to escort out racing thoughts.