Structured routines for morning energy, afternoon focus, and deep sleep.
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5AM Starter Protocol
Cold exposure + caffeine + L-theanine + sunlight. The most researched morning routine for energy and mood.
MorningEnergyProven
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Deep Work Block
Alpha-GPC + caffeine 30min before focused work. No notifications. 90-minute blocks with 15-minute breaks.
FocusProductivity
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Sleep Optimization
Magnesium + glycine + no screens 1hr before bed. Cool room (65°F). Consistent sleep/wake times.
SleepRecovery
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Movement Protocol
Zone 2 cardio 150min/week + resistance training 3x/week. The longevity baseline backed by all research.
FitnessLongevity