Evidence first. Sources always.
The organized, evidence-based answer to your health-optimization questions.
PeakHealth Protocols turns long podcast conversations and the primary research they cite into clear, practical protocols: a direct answer up top, the mechanism, the dosing and timing, and links to every paper we relied on.
- Direct answers. The answer comes first — no scrolling past a life story.
- Primary sources. Claims link back to the studies and episodes behind them.
- Kept current. Every page shows when it was last reviewed.
Topics
-
Sleep
How to fall asleep faster, sleep deeper and wake up rested — timing, environment, and what actually helps.
-
Light & Circadian Rhythm
Using morning sunlight, evening darkness and light timing to anchor your body clock.
-
Cold & Heat Exposure
Cold plunges, cold showers and sauna — protocols, dosing and what the research supports.
-
Supplements
Which supplements have real evidence behind them, which forms to take, and how to dose them.
-
Exercise & Recovery
Training for strength, endurance and longevity, and recovering well between sessions.
-
Focus & Cognition
Attention, focus, memory and mental performance — evidence-based tools and routines.
Recently updated
- Caffeine and L-Theanine: Does the Combination Improve Focus?
Studies commonly pair about 100 mg of caffeine with 200 mg of L-theanine. The combination may help attention with fewer jitters, but effects are small.
- Cold and Heat Exposure: What Does the Evidence Say?
An evidence-based overview of cold plunges, cold showers and sauna: what each does physiologically, common protocols and the limits of the research.
- How Can I Improve Focus and Cognitive Performance?
An evidence-based look at what reliably supports focus: sleep, exercise, light and caffeine first, with realistic expectations for supplements.
- How Can I Sleep Better? A Complete Evidence-Based Guide
A practical overview of the habits with the strongest evidence for better sleep: consistent timing, light, caffeine, temperature and nutrition.
- How Does Light Affect Your Circadian Rhythm? A Practical Guide
Light is the strongest signal for your body clock. Learn how morning light, evening dimming and darkness at night shape sleep timing and alertness.
- How Long Should You Get Morning Sunlight?
A simple morning sunlight routine: get outdoors within an hour of waking for roughly 10 to 30 minutes, longer on overcast days.
- How Many Hours Before Bed Should I Stop Caffeine?
Research suggests caffeine taken even six hours before bed can reduce sleep. A practical cutoff is at least eight hours before bedtime, adjusted to your sensitivity.
- How Much Creatine Should You Take per Day?
Studies commonly used 3 to 5 grams of creatine monohydrate daily, with or without a short loading phase. Here is the evidence and how timing fits in.
How we work
Every page starts from a source — usually a long-form expert interview — and is then checked against the research papers it cites and other credible experts in the field. Read more about our sourcing, review process and affiliate policy.