We spent 100+ hours aggregating the top 1% of health protocols so you don't have to. The Operating Systems of: • Andrew Huberman (Focus) • Peter Attia (Longevity) • Bryan Johnson (Age Reversal) • & More Get the full PDF Database for $0: https://t.co/Mv46tLCODK

We archived the full Dopamine Management Architecture in the Executive Database pinned to our profile. Stop running your brain on "Debt." 🧬

3. The Anchor: Complete one "Deep Work" task before checking email. (Proactive output > Reactive input). You do not need more motivation. You need to reset the baseline. Verdict: Re-sensitize. ✅

2. The Void: No music, podcasts, or social media for the first 4 hours. (You must lower the "Noise Floor" to make work feel stimulating again).

🧬 The Resensitization Protocol: 1. The Fast: Water + Electrolytes until 12:00. (Ghrelin secretion increases alertness and drive).

You are not "burned out." You are over-stimulated. 🚩 (Bookmark this to optimize your Monday 💾) The "Monday Fog" is simply Receptor Downregulation. You flooded the system with cheap dopamine (Alcohol, Sugar, Screens) for 48 hours. Now, normal tasks feel impossible because your

Delay caffeine 60–90 minutes after waking to prevent afternoon crashes. (Huberman)

Increase strength loads gradually with controlled increments to minimize injuries. (Attia)

Combine sleep, Zone 2, strength training, and clean nutrition for maximum healthspan leverage. (Attia)

Stop caffeine 8–10 hours before bedtime to prevent sleep disruption. (Huberman)

Cut caffeine 10 hours before bed. Adenosine receptor blockade lasts longer than people assume. Removing it restores your natural sleep-pressure curve. (Walker)

Align meals with daylight hours to reinforce metabolic circadian cues. (Johnson)

Block blue light 2–3 hours before bed to improve sleep onset and REM architecture. (Huberman)

Adrenal Fatigue is undefeated. Even at 22. 📉 Stable Ronaldo leaving FaZe isn't just "drama." It is a biological forced reset. To be a premier gamer is to live in a state of chronic Sympathetic Arousal ("Fight or Flight"). • Pulse 120+ for hours. • Cortisol chronically

Avoid carbohydrates after 7 PM to reduce nocturnal glucose volatility. (Johnson)

Use dim red/orange bulbs after sunset to preserve melatonin onset. (Huberman)

Dim all overhead lights to <50 lux for 90 minutes before bed. Switch to lamps or amber bulbs. Melatonin rises naturally once retinal light load drops under that threshold. (Huberman)

Eliminate overhead bright light at night; use floor-level lamps to protect circadian timing. (Huberman)

Use moderate caloric restriction without compromising training output to support longevity. (Attia)

In clinical data, "All-Cause Mortality" (ACM) is the God Metric. You cannot P-hack a death certificate. 📉 The signal here is deafening: A 68% increase in mortality risk during the 3rd month of life for the vaccinated cohort vs. the unvaccinated control. We often optimize for

Track deep sleep and sleep latency nightly with a wearable to optimize behaviors. (Johnson)