// Holistic Protocols
Science-backed programs
Updated Feb 2025
🌅
Morning Protocol
Huberman Morning Stack
Optimize your cortisol awakening response, circadian rhythm, and morning neurochemistry for peak daytime performance.
Circadian
Cortisol
Focus
⏱ 60–90 min
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🌙
Sleep Protocol
Deep Sleep Optimization
Maximize slow-wave and REM sleep through temperature, light, supplementation, and behavioral timing protocols.
REM
Temperature
Melatonin
⏱ 90 min wind-down
→
⚡
Nutrition Protocol
Intermittent Fasting 16:8
Leverage fasting windows to improve insulin sensitivity, support autophagy, and optimize body composition without muscle loss.
Autophagy
Insulin
Body Comp
⏱ Daily commitment
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💧
Hydration Protocol
Strategic Hydration
Time electrolyte intake and water consumption to support neurotransmitter synthesis, kidney function, and cellular performance.
Electrolytes
Sodium
Performance
⏱ Throughout day
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🏋️
Fitness Protocol
Hypertrophy Foundation
Progressive overload periodization for maximal muscle protein synthesis. Includes deload weeks and recovery optimization.
Progressive
Deload
Protein
⏱ 4–5 days/week
→
🧘
Stress Protocol
NSDR & Breathwork
Non-Sleep Deep Rest protocols, physiological sighs, and cyclic hyperventilation for stress inoculation and recovery.
NSDR
Breathwork
HRV
⏱ 10–20 min
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// Meal Planning
Weekly nourishment
Week of Mar 2, 2026
// Protocol Examples
Real-world applications
🌿
The Executive Reset
A 30-day protocol for high-stress professionals. Combines sleep hygiene, strategic caffeine, and zone 2 cardio for sustained energy without crashes.
30 days
Intermediate
Sleep + Energy
🦁
The Athlete Edge
Peak performance stack for competitive athletes. Periodized nutrition, HRV-guided training, creatine loading, and cold exposure timing.
12 weeks
Advanced
Performance
🌱
Beginner Foundation
The essential starter protocol. 8 hours sleep, morning sunlight, daily walks, whole foods eating, and stress reduction basics — no overwhelm.
8 weeks
Beginner
All pillars
🧪
Biohacker Stack
Advanced supplementation, continuous glucose monitoring, sleep tracking analysis, and cold/heat therapy periodization for optimization enthusiasts.
Ongoing
Advanced
Biohacking
🌸
Hormone Harmony
Female-specific protocol aligned with the menstrual cycle. Adjusts training intensity, nutrition, and supplementation based on hormonal phases.
Cycle-based
Intermediate
Hormones
🧠
Cognitive Performance
Nootropic protocol for focus, memory, and neuroplasticity. Combines targeted nutrition, learning-optimized scheduling, and cognitive training.
12 weeks
All levels
Cognitive
// Step-by-Step Instructions
How to implement
🌅 Morning Protocol
🌙 Sleep Protocol
⚡ Fasting Protocol
💧 Hydration Protocol
🏋️ Fitness Protocol
// Wellness Planning
Build your program
🎯 Daily Goals Tracker
✓
Morning sunlight (10–15 min)
6:30 AM
✓
Cold shower / contrast therapy
7:00 AM
✓
High-protein breakfast (40g+)
8:00 AM
✓
Zone 2 cardio (45 min)
10:00 AM
✓
NSDR / meditation (20 min)
2:00 PM
✓
No screens 1hr before bed
9:00 PM
✓
Magnesium glycinate (300mg)
9:30 PM
Daily progress
2 / 7 complete
📋 Program Builder
📊 Weekly Protocol Overview
MON
Strength A
Zone 2 cardio
NSDR
TUE
Active recovery
Yoga / stretch
WED
Strength B
Heat exposure
Meditation
THU
Zone 2 cardio
Cold exposure
FRI
Strength C
Zone 2 cardio
SAT
Outdoor activity
Breathwork
SUN
Full rest
Light walk