Alcohol and Nightly HRV: A Two-Week Run
Experiments Easy 14 days
Two weeks, 7 days per phase: how an earlier alcohol cutoff moves nightly HRV and REM
Protocols
Ashwagandha KSM-66
Supplements Easy 28 days
Assess how Ashwagandha KSM-66 affects stress level and recovery
Bet 1: Magnesium and Legs
Experiments Easy 10 days
Test whether resuming evening magnesium relieves the itch/buzzing in the legs
Bet 2: Daytime Focus Block and Bedtime
Experiments Medium 14 days
Test whether a protected daytime focus block shifts bedtime earlier
Breathing for Stress Reduction
Stress Easy 7 days
Test how breathing exercises affect stress level
Caffeine After 2 PM
Sleep Easy 10 days
Test how late caffeine affects sleep quality
Caffeine and Focus
Focus Easy 10 days
Test how caffeine affects cognitive performance
Creatine 5g for Cognitive Function
Supplements Easy 21 days
Assess how creatine monohydrate affects cognitive fatigue and focus
Evening Yoga-Style Stretch
Sleep Easy 21 days
Test whether a 10-minute evening yoga-style stretch changes night HRV and sleep
Fixed Sleep Schedule
Sleep Medium 14 days
Test how a stable sleep schedule affects recovery
Intermittent Fasting 16:8
Lifestyle Medium 21 days
Assess how 16:8 intermittent fasting affects energy and sleep quality
Interval Walking (Japanese Walking)
Lifestyle Easy 28 days
Assess how interval walking (3 min fast / 3 min slow) affects resting heart rate and HRV
L-Theanine + Caffeine 2:1
Focus Easy 10 days
Test how the L-theanine + caffeine stack affects focus and anxiety
Magnesium Glycinate at Night
Experiments Easy 28 days
Test how magnesium glycinate before bed affects deep sleep and HRV
Magnesium L-Threonate
Supplements Easy 14 days
Test how magnesium L-threonate affects sleep quality and morning energy
Morning Light for Morning Energy
Sleep Easy 7 days
A short 7-day run: does morning light lift your energy right after waking
Morning Sunlight (Huberman)
Sleep Easy 14 days
Test how morning sunlight affects circadian rhythm and evening sleepiness
Morning Walk for Mood
Experiments Easy 14 days
Test whether a morning walk boosts daytime mood and energy
Mouth Taping + Nasal Dilator
Sleep Easy 10 days
Test how nasal breathing affects sleep quality and brain fog
No Alcohol Within 3 Hours of Bed
Sleep Easy 10 days
Test how cutting off alcohol early affects sleep quality
No Caffeine After 2 PM
Experiments Easy 14 days
Test whether an earlier caffeine cutoff improves falling asleep and nighttime HRV
Physiological Sigh
Stress Easy 10 days
Test how cyclic physiological sighing affects stress level
Post-Meal Walk
Lifestyle Easy 14 days
Assess how post-meal walks affect afternoon sleepiness and energy
Sleep Breathing Screening
Sleep Easy 6 days
Screen how breathing issues affect sleep quality
Sleeping in an 18°C Room
Sleep Easy 14 days
Test how an 18°C room temperature affects deep sleep and recovery
Supplement Stack — Daily Adherence
Supplements Easy 26 days
Build a daily supplement stack habit and assess its contribution to sleep/recovery
Tart Cherry Juice
Supplements Easy 10 days
Test how tart cherry juice affects sleep onset and sleep duration
Ultradian Rhythms 90/20
Focus Medium 14 days
Test how working in 90/20 blocks affects deep work and fatigue
Water and Well-Being
Lifestyle Easy 7 days
Test how water intake affects energy levels
Zone 2 Cardio (Attia)
Lifestyle Medium 28 days
Assess how regular Zone 2 cardio affects HRV and recovery