Biohacking Protocols

Huberman and Rhonda Patrick's most-cited longevity intervention. 140°F+ for 20+ minutes.

Huberman's minimum effective dose in uncomfortably cold water.

Temperature, light, and tracking. The foundation of every biohack.

Morning photobiomodulation at 660nm + 850nm.

Train based on recovery, not motivation.

Personalized nutrition through real-time glucose data.

NR or NMN with TMG methyl donor support.

5g monohydrate for muscle, brain, and healthy aging.

200–400mg glycinate 30–60 min before bed.

Bryan Johnson's evidence-based essentials, not the full 100-pill stack.

Peter Attia's mitochondrial foundation: conversational pace cardio.

Box breathing, Wim Hof, and physiological sigh for nervous system control.

Creatine, magnesium, vitamin D+K2, omega-3. The tier-1 stack.

Dave Asprey's foundational metabolic biohack: 16:8 with fat-fueled mornings.

Coffee + C8 MCT + grass-fed butter for ketone-fueled focus.

Cold face immersion, slow breathing, and humming for nervous system resilience.

EEG brain training for focus, calm, and meditation depth.

Apigenin 50mg + magnesium 200–400mg + theanine 100–200mg for sleep onset support.

500–1000mg dual-extract lion's mane for cognitive support.

600mg KSM-66 for cortisol reduction and stress resilience.

Comprehensive biomarker testing with ApoB, insulin, and thyroid.

250–500mcg subcutaneous for tissue and gut healing.

2–2.5mg subcutaneous for tissue migration and joint recovery.

3g glycine powder 30–60 min before bed for core temperature drop.

Morning sunlight within 60 min of waking, dim lights after sunset.

Barefoot outdoor contact or indoor grounding mat during sleep/work.

500mg urolithin A for mitophagy and mitochondrial health.

10–15g hydrolyzed collagen in morning coffee or smoothie.

Amber lenses plus dimmed overhead lights for melatonin protection.

5–10mg subcutaneous for pineal and telomerase support.

100–400mg theanine for calm focus or evening wind-down.

2000–5000 IU D3 + 100–200mcg K2 with fat-containing meal.

Porous vertical tape strip for nasal breathing and snoring reduction.

500mg berberine per meal for glucose control and AMPK activation.

200–400mg standardized extract before breakfast for calm energy.

600–1200mg NAC on empty stomach for antioxidant and liver support.

100–400mg ubiquinol with fatty meal, especially if on statins.

200–400mg standardized extract with baseline and follow-up bloodwork.

1000mg sodium packet during fasting, sauna, or heavy training.

Compare sleep tracking, strain coaching, and subscription costs.

15–30mg zinc picolinate with food for immune and hormonal support.

10–50B CFU of clinically studied strains with prebiotic fiber.

Whole-body cryo or ice bath for recovery and norepinephrine boost.

1–6mg spermidine from wheat germ extract for cellular cleanup.

250–500mg purified shilajit resin for energy and testosterone support.

Understand peptide classes, sourcing, and safety before starting.

Hyperbaric oxygen at 1.5–2.0 ATA for tissue repair and recovery.

2–3g combined EPA+DHA for cardiovascular and brain health.

2000–5000 IU D3 with K2, test blood levels twice yearly.

Diverse fiber, fermented foods, and targeted testing.

Sleep, lifting, zinc, tongkat ali, and baseline blood panels.

NAC, glycine, and sulfur-rich foods for master antioxidant production.

Air purification, water filtration, and toxin reduction at home.

Begin with lion's mane, L-theanine, and caffeine before advanced stacks.

One scoop greens powder in water each morning for micronutrient coverage.

65–68°F bedroom, warm bath 90 min pre-bed, active cooling if needed.

1000mg fisetin/day for 2 days to clear senescent cells.

0.5–4mg pharma-grade methylene blue — never with SSRIs.

Test tap water, install RO or gravity filter for PFAS and lead removal.

1–2mg subQ or topical 1–2% serum for skin and tissue repair.

Understand stem cell types, clinics, and realistic outcome expectations.

Full-body compounds, progressive overload, protein and creatine for muscle longevity.

Conversational cardio plus a weekly 4×4 or hill-repeat stimulus.

1–3g taurine from food or capsules — cheap add-on, not a life-extension proof.

mTOR science and ITP mouse data — prescription only, no DIY sourcing.

Semaglutide/tirzepatide evidence plus muscle-preserving training and protein.

Guided non-sleep deep rest for afternoon recovery without wrecking nighttime sleep.

1.2–1.6 g/kg/day with leucine-rich meals to preserve muscle during aging and GLP-1 therapy.

TAME trial context, berberine comparison, and exercise interaction cautions.

Filter water, swap containers, and reduce plastic heat exposure to lower body burden.

Molecular hydrogen tablets or generators for oxidative stress and recovery.

Pulsed electromagnetic field therapy for pain, sleep, and tissue recovery.

Nasal breathing, tongue scraping, and oral hygiene for sleep and systemic health.

Sodium and potassium replacement for sweat, sauna, fasting, and low-carb adaptation.

Pneumatic boot sessions after leg-heavy training or travel.

NEAT steps plus post-meal walks for mortality and glucose benefits.

Delay morning caffeine, stack L-theanine, hard cutoff before bed.

Apartment-friendly FIR heat sessions with hydration and contrast options.

Weighted walking at Zone 2 for bone, strength-endurance, and low-impact cardio.

ApoB, Lp(a), and lifestyle levers for cardiovascular longevity.

CoQ10, NAD+ precursors, and urolithin A with exercise-first hierarchy.

LED mask sessions for skin collagen and texture over 8–12 weeks.

Apollo or Sensate sessions plus HRV tracking with Oura.

DEXA screening, heavy lifting, D3/K2, and protein for structural longevity.

Sized HEPA filtration for PM2.5 and smoke reduction where you sleep.

RO or gravity filtration with scheduled filter replacements.

Post-meal walks, food order, and optional berberine with CGM learning phases.

EEG-guided meditation sessions to build consistent practice.

Lectin-aware eating, fermented foods, and microbiome repair per Gundry's Plant Paradox series.

Time-restricted eating, exercise, cold exposure, and NAD+ support per Lifespan.

5×5×5 add-foods plan: angiogenesis, regeneration, microbiome, DNA protection, immunity.