This is a potent 3 step daily: 1 -3min cold shower or plunge immediately after waking up (

Well SupportedMorning sunlight exposure in the eyes sets circadian rhythms and improves sleep and health.

Partially SupportedBehaviors and nutrients are foundational for health and performance, with supplements, drugs, and devices considered only after these are optimized.

Partially SupportedCold exposure for 1-5 minutes, ideally around waking and before exercise, can amplify health and performance.

Partially SupportedResistance training, endurance work, or sprints 6 days per week is a foundational health practice.