A TIER
Hormonal healthExercise & movementSleep & recovery
Testosterone Optimization
Natural approaches to optimizing testosterone through targeted supplements, resistance training, and lifestyle interventions.
5 supplements2 habits
High commitment
Protocols
Complete health routines combining supplements and daily habits, graded by evidence quality.
Commitment
Min. evidence tier
A TIER
Gut health & microbiomeImmune functionMental health & wellbeing
Gut Health Reset
Structured protocol for microbiome diversity, digestion, and gut-brain axis support through targeted supplements and dietary habits.
4 supplements2 habits
Low commitment
S TIER
Sleep & recoveryImmune functionCognitive performanceExercise & movement
Beginner Starter Stack
The essential foundation — just 4 supplements and 3 habits that cover the most common deficiencies and highest-impact lifestyle changes.
4 supplements3 habits
Low commitment
A TIER
Sleep & recoveryCognitive performance
Travel & Jet Lag Recovery
Rapid circadian reset protocol for minimizing jet lag and maintaining performance during travel.
3 supplements2 habits
Low commitment
A TIER
Longevity & agingCardiovascular healthMetabolic health
Foundational Longevity Stack
Core supplements and habits supported by longevity research — targeting NAD+, autophagy, cardiovascular health, and cellular maintenance.
5 supplements3 habits
High commitment
A TIER
Sleep & recoveryCognitive performanceExercise & movementHormonal healthStress management
Morning Optimization Protocol
Start every day with the right signals — light, movement, cold, and key supplements to set cortisol rhythm and maximize morning energy.
3 supplements3 habits
Medium commitment
A TIER
Cognitive performanceStress management
Cognitive Performance Protocol
Evidence-based nootropic stack combined with focus habits for sustained mental clarity, memory, and creative output.
4 supplements2 habits
Low commitment
A TIER
Stress managementMental health & wellbeingHormonal health
Stress Resilience Protocol
Adaptogen-based stack with breathwork and cold exposure for HPA axis regulation and stress tolerance.
3 supplements4 habits
Medium commitment
A TIER
Cognitive performanceStress management
Focus & Productivity Stack
Targeted nootropics and work habits for deep focus, creative output, and sustained mental energy throughout the workday.
5 supplements2 habits
Medium commitment
S TIER
Cardiovascular healthMetabolic health
Cardiovascular Health Protocol
Heart-protective supplements and exercise targeting blood pressure, cholesterol, and arterial health.
4 supplements2 habits
Low commitment
S TIER
Immune function
Immune Support Protocol
Evidence-based supplements and habits to maintain robust immune function year-round.
4 supplements2 habits
Low commitment
A TIER
Exercise & movementMusculoskeletal health
Exercise Recovery Protocol
Optimize post-exercise recovery through targeted supplementation, cold/heat therapy, and rest strategies.
5 supplements2 habits
Medium commitment
A TIER
Skin, hair & nailsLongevity & aging
Skin Health Protocol
Evidence-based supplements and habits for skin elasticity, collagen production, and anti-aging from the inside out.
4 supplements1 habits
Low commitment
S TIER
Immune functionSleep & recoveryExercise & movement
Budget Optimization Stack
Maximum health impact for minimum cost — only the supplements with the strongest evidence-to-cost ratio.
3 supplements3 habits
Low commitment
S TIER
Exercise & movement
Pre-Workout Protocol
Evidence-based pre-workout stack for energy, focus, and performance without proprietary blends or excessive stimulants.
3 supplements1 habits
Low commitment
A TIER
Sleep & recoveryStress managementMental health & wellbeing
Evening Wind-Down Protocol
A structured evening routine to transition from high-alert daytime mode to restful sleep preparation.
2 supplements3 habits
Low commitment
S TIER
Sleep & recoveryCognitive performanceStress management
Sleep Optimization Protocol
A comprehensive sleep protocol combining supplements and behavioral interventions to improve sleep quality, reduce time to fall asleep, and increase deep sleep duration.
4 supplements4 habits
Low commitment
A TIER
Mental health & wellbeingStress managementSleep & recovery
Mental Health Support
Evidence-based supplements and habits for mood stability, anxiety reduction, and emotional wellbeing.
4 supplements3 habits
Low commitment
A TIER
Metabolic healthCardiovascular healthExercise & movement
Metabolic Health Optimizer
Blood sugar management, insulin sensitivity, and body composition through supplements and exercise timing.
3 supplements4 habits
High commitment