Simple habits, tested on you.
Each protocol explains the habit, what the research looks at, how to try it, and how to see whether it does anything for you.
All protocols
- SELF-EXPERIMENTS
Sauna 3× a week
Three relaxed sessions a week, then check what moved in your sleep and HRV.
Tracked by Metrya - SELF-EXPERIMENTS
Morning cold plunge
A short, cold start to the day. See whether it changes your energy and HRV.
Tracked by Metrya - SELF-EXPERIMENTS
Test one supplement at a time
Add one supplement, keep everything else steady, and compare taken vs skipped days.
Tracked by Metrya - SELF-EXPERIMENTS
Red light in the morning
A daily red light session at home, tested against your own sleep and energy.
Tracked by Metrya - MOVEMENT · NEAT
2 hours of walking at your desk
Easy walking during calls and email. Two hours a day, without extra time.
Tracked by DeskWalker - MOVEMENT · NEAT
Brisk walking blocks, tracked by DeskWalker
Steady, easy cardio while you work, logged straight to Apple Health.
Tracked by DeskWalker - GRIP
Daily dead hang
A few short hangs from a doorway bar, every day. Track the seconds.
Tracked by Hang Tracker - SELF-EXPERIMENTS
Caffeine cut-off
Move your last coffee earlier and see what happens to your sleep.
Tracked by Metrya - THE BIG PICTURE
Consistent bedtime
Same bedtime, same wake time, every day. Watch the trend over weeks.
Tracked by Longevity Arc