Downloads

A four-page guide to Jacobson's tension-release technique for reducing anxious arousal — the full 16-muscle-group sequence, the physiological mechanism behind it, and practice notes for building the skill.

A three-page evidence-based protocol on static-hold training — the tendon-pain and blood-pressure research behind it, a four-level hold progression, a weekly template, and a safety checklist.

A three-page evidence-based protocol for restless legs syndrome — the ferritin-first testing threshold, iron timing rules, a trigger-avoidance checklist, and an evening wind-down routine.

A three-page practical checklist for structuring your day around real priorities — setup steps, block-building rules, in-the-moment habits, common mistakes, and a weekly review process.

A three-page evidence-based protocol companion to our Red Light Therapy article — wavelength selection (660nm vs 850nm), dosing by application, distance and duration tables, timing within the day, and device-selection criteria.

A two-page toolkit for task initiation, sustaining attention, and managing distraction when standard productivity advice doesn't stick — built around external structure rather than willpower.

A two-page evidence-based checklist covering ApoB, Lp(a), hs-CRP, HOMA-IR, homocysteine, ferritin, and thyroid markers — target ranges, testing frequency, and what to ask your doctor to order.

A two-page evidence-based guide to testing and raising your Omega-3 Index — the Harris/von Schacky research behind the 8% target, dosing ranges by starting level, food sources, and a supplement quality checklist.

A five-page guide to CBT-based exposure therapy for social anxiety — the SUDS scale for rating fear, a step-by-step method for building your own ladder, a worked example, and the mistakes that stall progress.

A three-page evidence-based protocol on the stretch-shortening cycle, a four-level progression from ankle hops to depth jumps, weekly volume guidelines, and a safety checklist grounded in the Markovic and de Villarreal meta-analyses.

A two-page evidence-based protocol for closing mental open loops before and during deep work — the Masicampo & Baumeister research, a pre-session closing ritual, and a mid-session capture method.

A three-page evidence-based protocol for starting and progressing weighted-backpack walking — starting load by bodyweight percentage, an 8-week load and distance progression table, and a pre-session safety checklist.

A two-page evidence-based protocol comparing the loading vs. maintenance-only saturation methods, optimal timing per the ISSN position stand, and the mistakes that waste most people's money.

A four-page evidence-based reference for choosing the right magnesium form, matching dose to goal (sleep, anxiety, muscle function, cognition), and reading labels correctly.

A five-page evidence-based guide to cellular senescence and senolytic compounds — the Mayo Clinic fisetin research, intermittent dosing protocols, stacking considerations, and safety notes.

A two-page evidence-based guide to decision fatigue — the parole-board study behind it, ego depletion research, and a morning-to-evening protocol for protecting your best decisions.

Rolling duration and pressure principles, a lower-body and upper-body sequence, and pre- versus post-workout timing. One-page printable format.

Environment, evening protocol, and timing variables that research consistently links to sleep quality. Printable one-page format.

Immediate-use tools and daily maintenance habits for anxiety management. Acute interventions on one side, long-term practices on the other.

Session-by-session checklist for evidence-based cold water immersion. Before, during, and after steps, progression schedule, contraindications, and the research summary.

Evidence-based session protocol covering pre-session prep, in-session execution variables, post-workout recovery, and weekly structure. Built from peer-reviewed sports science.

Nap type selection guide (10-min, 20-min, coffee nap, 90-min), pre-nap checklist, and post-nap recovery steps. Includes contraindications for insomnia. Evidence-cited throughout.

A five-page worksheet built on Epictetus's Enchiridion — the full up-to-us/not-up-to-us distinction, a three-question filter for any stressor, a morning-and-evening practice, and a blank worksheet to apply it today.

A four-page guide to the Stoic practice of negative visualization — the Seneca and Marcus Aurelius sources, a five-step daily practice, three domains to apply it, and the mistakes that turn it into rumination.

Marcus Aurelius's daily practice adapted for modern use. Pre-mortem, memento mori reflection, and a four-virtue evening review. 5-minute protocol.

Environment setup, session structure, and weekly review system for deep work. Based on Newport's framework with neuroscience additions.

Three tiers of supplements ranked by evidence quality. Dosing, timing, and what to look for on labels. No brand bias — just the research.

HPA axis primer, morning protocol, evidence-ranked interventions (exercise, ashwagandha, MBSR), and what to avoid. Grounded in peer-reviewed stress physiology research.

How to measure HRV correctly, interpret your personal baseline, and use daily readiness scores to guide training load. Evidence-ranked interventions that raise HRV and what suppresses it.

Two-page evidence-based guide covering MBSR dosing research, session checklists, the neuroscience of structural brain changes, and a minimum viable daily protocol grounded in peer-reviewed studies.

Two-page evidence-based guide covering key inflammatory biomarkers, foods that reduce and promote inflammation, a daily protocol checklist, and citations from the PREDIMED trial and recent meta-analyses.

A 21-day evidence-based protocol to rebuild your sleep baseline across three phases: stabilization, extension, and consolidation. Includes morning energy tracking, key research citations, and contraindications.

Evidence-based fueling guide covering pre-training carbohydrate loading, intra-workout intake targets by effort duration, post-exercise recovery windows, daily protein targets by goal, and a ranked supplement tier list.

A 7-day evidence-based protocol for cortisol management — daily anchors, Mon/Wed/Fri active recovery sessions, Tue/Thu/Sat nervous system repair, and a Sunday reset. Built from HPA-axis and behavioral science research.

A printable 2-page tracker for building your aerobic base with Zone 2 training. Covers how to find your correct HR zone, a 4-week progression plan, a 12-session log, and the key metrics to monitor as mitochondrial adaptation occurs. Based on research by San Millán, Brooks, and Seiler.

Two-page evidence-based reference covering optimal dose ranges (0.3–1 mg vs 5–10 mg), jet lag protocols by travel direction, sleep-onset insomnia checklists, who benefits most by condition, and safety cautions. Grounded in Cochrane and Sleep journal findings.

Two-page evidence-based guide covering 16:8 and 5:2 protocols, autophagy research, a daily fasting checklist, contraindications, protein targets by goal, and the most common mistakes that undermine results.

A 7-day evidence-based protocol to reduce gut inflammation, diversify microbiota, and strengthen the gut-brain axis. Includes a daily checklist, food guide, tracking log, and key citations from Sonnenburg Lab, Cell (2021) and the American Gut Project.

Evidence-based fluid intake targets for cognitive and physical output — daily timing protocol, electrolyte checklist for exercise sessions, sport-specific guidelines, and a practical dehydration detection checklist grounded in peer-reviewed research.

Morning and evening walk checklists, weekly step log, minimum effective dose guidance, and troubleshooting for consistency. Grounded in PNAS and Archives of Internal Medicine research on walking and mood.

Three-page evidence-based guide covering the daily 10-minute minimum routine, pre-training dynamic warm-up, targeted hip/thoracic/shoulder mobility blocks, post-training static stretching, a weekly periodization template, and 24-week progress benchmarks.

A science-backed evening wind-down checklist with 2–3 hour, 1 hour, 30-minute, and bedtime anchors. Each item is tied to a specific physiological mechanism — light, temperature, cortisol, or circadian timing.

A science-based pre-sleep checklist organised by timing — 90 minutes, 60 minutes, 30 minutes before bed, and in bed. Each item is tied to a specific physiological mechanism: melatonin onset, core body cooling, or cortisol management.

A five-part evening protocol drawn from Marcus Aurelius and Seneca — dichotomy review, virtue audit, three questions, memento mori reflection, and tomorrow's implementation intention. Research-grounded and built for consistency.

Four evidence-based breathing protocols — Box Breathing, 4-7-8, Physiological Sigh, and Cyclic Sighing — with step-by-step checklists, clinical citations from Cell Reports Medicine and Frontiers in Psychiatry, and a quick-selection guide for acute vs. daily use.

Evidence-based protocols for strategic caffeine use — cortisol window timing, tolerance reset protocol, L-theanine stacking ratios, and what the pharmacology says about dosing without building dependency. Covers sources, what to avoid, and how to reset tolerance in 10–14 days.

Six evidence-based cognitive compounds with clinical mechanisms, optimal timing, and combination logic. Covers caffeine + L-theanine, alpha-GPC, bacopa, lion's mane, magnesium L-threonate, and rhodiola. Built to stack intelligently, not to overwhelm.

Evidence-based daily practices across movement, nutrition, sleep, stress, and cognition — with annual biomarkers to track. Grounded in healthspan research, printable one-page format.

A structured two-page writing exercise rooted in premeditatio malorum. Maps feared outcomes, assesses likelihood, plans prevention, calculates the cost of inaction, and commits to a decision. Built from Stoic philosophy and expressive writing research.

Four-page evidence-based guide covering meal timing frameworks, macronutrient distribution by time of day, circadian-friendly foods, a weekly implementation checklist, and key research citations from Cell Metabolism and Obesity journals.

Two-page evidence-based guide to sodium, potassium, magnesium, and electrolyte timing for performance and recovery. Covers daily targets, exercise-day protocol, food sources, supplement tier list, and a weekly tracking log.

A 3-page step-by-step guide to the Wim Hof breathing protocol — round-by-round instructions, safety precautions, 4-week beginner schedule, and what the published research actually shows about autonomic control and immune response.

A two-page evidence-based protocol covering sleep, resistance training, body composition, nutrition, supplements (vitamin D, zinc, ashwagandha, magnesium), and cortisol management. Every item linked to a specific physiological mechanism and peer-reviewed source.

Evidence-based protocol for when to eat protein for muscle synthesis and recovery — morning, pre-workout, post-workout, and pre-sleep windows with clinical dosing targets and leucine threshold data. Covers daily protein targets by goal and source quality comparisons.

Evidence-based guide on how blue light suppresses melatonin, devices ranked by impact, software and hardware mitigation strategies, an evening protocol checklist, and how morning light works as the essential counterpart.

Complete plant protein sources, daily intake targets, amino acid combination logic, absorption research, and a sample 2,000-calorie day. Evidence-based protocol for optimal protein on a plant-based diet.

A 7-day science-backed protocol for reclaiming deep sleep in a screen-saturated world — screen cutoff schedule, evening environment checklist, alternatives to screen time, sleep hygiene non-negotiables, and a daily sleep quality tracking log. Grounded in Sleep Medicine Reviews and JCEM research.

A 7-day evidence-based protocol to reduce notification load and rebuild sustained attention — grounded in attention residue research and the University of Texas "brain drain" study on phone proximity and cognitive capacity.

A structured protocol for improving aerobic capacity — the 80/20 training split, interval protocols with clinical evidence (4x4, Norwegian 4x8, 30/30s), a 12-week progression timeline, and how to measure Zone 2 without a lab.

A four-page evidence-based guide to activating the parasympathetic nervous system — the HRV and limbic-system research behind vagal tone, six techniques with direct mechanisms, and a weekly practice checklist.

A four-page evidence-based guide to sensory grounding for acute anxiety — the attentional-control mechanism behind it, step-by-step instructions for all five senses, and when to pair it with breathwork.

A three-page evidence-based protocol on why grip strength predicts mortality risk — the PURE study data, a weekly training routine (dead hangs, farmer's carries, plate pinches), and an 8-week progression guide.

A two-page evidence-based guide to the 1-3pm energy crash — the circadian and blood-glucose mechanisms behind it, and a daily checklist for light exposure, meal timing, napping, and caffeine strategy.

A four-page protocol drawn from Seneca's De Ira and Marcus Aurelius's Meditations — Seneca's three-stage model of anger, an in-the-moment checklist, prevention habits, and a three-question evening review.

A two-page evidence-based protocol for reducing fear of bodily sensations — four exercises (chair spins, straw breathing, stair stepping, head between knees) drawn from Barlow's Panic Control Treatment, with evidence citations and usage guidelines.

A three-page circadian-science protocol for resetting your body clock after crossing time zones — light timing rules, melatonin dosing evidence, and pre-flight and arrival-day checklists.

A step-by-step CBT-I protocol for consolidating fragmented sleep — how to calculate your sleep window, the weekly titration rules, and common mistakes, based on Spielman's original research.

A three-page evidence-based protocol for recognizing overtraining syndrome early, the deload and HRV-tracking steps that reverse it, and a return-to-training checklist.

A five-page step-by-step protocol for getting through a panic attack, recovering afterward, and reducing frequency over time — grounding steps, a 4-4-8 breathing protocol, and evidence-based prevention habits.

A two-page evidence-based protocol for hitting daily fiber targets, feeding gut bacteria, and building sustainable habits — soluble vs. insoluble fiber, a 7-day implementation checklist, and key research citations.

A two-page evidence-based guide to scheduled worry — Borkovec's stimulus-control research, the six-step daily protocol, and when this technique isn't the right tool.