Protocol playbooks

5 step-by-step protocol execution guides. Different from gear bundles (/stacks) and different from founder daily routines (/protocols) - playbooks describe how to actually run a specific protocol with the dose targets, timing, and biomarker cadence the published research supports.

3-5 mornings per week5-10 minutes (including prep)7 steps

The Morning Cold Plunge Protocol

How to structure a daily cold plunge session for cortisol awakening response, dopamine, and mitochondrial signaling.

3-4 sessions per week20-30 minutes (plus prep)7 steps

The Sauna After Workout Protocol

How to time post-workout sauna sessions for VO2 max + cardiovascular outcomes without blunting hypertrophy.

daily for 90 days minimum, then re-evaluatedaily morning dose (less than 1 minute)6 steps

The NMN Loading Protocol

How to ramp NMN dosing, time it correctly, and decide whether your protocol is actually working.

first 90 days, then ongoing maintenancedaily7 steps

The GLP-1 First 90 Days Protocol

The protocol every GLP-1 user needs in the first 90 days that the prescribing pharmacy never explains.

daily, 5-7 days per week10-20 minutes per session7 steps

The Red Light Daily Protocol

How to dose red light therapy - wavelengths, distance, duration, and what it actually does (and does not).

Not medical advice. Playbooks describe protocol patterns serious users run. They are not medical advice and not a substitute for clinician consultation. Physician review is required before adopting any protocol if you have cardiovascular disease, are pregnant, or manage a chronic condition.