↑ Watch the full breakdown (18:51)
Free guide from @howonnoh — limited time
The exact science-backed protocols I use daily to optimize sleep, sharpen cognition, and add quality years to my life — distilled into one free reference guide.
No fluff. No upsell. Just the protocols.
↑ Watch the full breakdown (18:51)
Why Most People Stay Stuck
Most health advice is either too vague to act on or backed by zero evidence. The result? You spend hours optimizing things that don't move the needle — while the actual leverage points go ignored.
Endless studies, conflicting advice, no clear starting point. More data, less clarity.
Taking 8 supplements with no protocol — wasting money and absorption potential.
8 hours in bed, still waking up tired. The problem isn't duration — it's architecture.
Working hard but guessing. No HRV baseline, no recovery context, no real feedback loop.
Inside The Guide
This isn't a PDF full of obvious tips. It's the condensed version of what I've tested on myself — protocols I've verified with biomarkers, wearables, and documented experiments.
Circadian consistency does more for cognitive output than adding extra hours. Here's how to lock it in.
Sequence your first meal correctly and you alter your hunger hormones for the rest of the day.
The exact method I used to nearly 5x my heart rate variability. Includes the tracking method and training zones.
What I used during my 30-day brain experiment — documented with before/after cognitive testing.
The 2 breathing methods that measurably shift your nervous system state within minutes.
4 hours a week is all it takes — if you use the right movements at the right intensities.
A Glimpse Inside
Why late screen exposure blunts melatonin onset by 1.5–3 hours, and the replacement habit.
How liquid with food disrupts gastric acid concentration and what to do instead.
Not spiritual — physiological. The timing and format that actually lowers evening cortisol.
What the Stanford RCT actually showed, and how to implement it without the bloating.
Why RPE-based training beats weight-chasing for long-term joint health and adaptation.
Not just "eat clean." Exact substitutions that are realistic, affordable, and palatable.
Get The Guide
I created this because the video can only go so far. The guide gives you a reference you can actually use — something to return to when you're building your stack.
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