Protocols
Structured, evidence-based protocols for longevity across three time scales: daily, seasonal, and decade-based regulation.
Daily Protocols
Foundation practices for circadian coherence, metabolic regulation, and nervous system balance.
Morning Regulation Protocol
For establishing circadian rhythm and metabolic readiness.
Waking between 5:00–6:00 AM, elimination, nasal cleansing (Jala Neti), oil pulling, pranayama (Nadi Shodhana, Kapalabhati), 20-minute movement sequence, first meal between 7:00–8:00 AM.
Midday Structure Protocol
For maintaining metabolic fire and energy regulation.
Primary meal between 12:00–1:00 PM (largest meal of day), 10-minute post-meal walk, work-rest cycles (50 minutes focus, 10 minutes rest), hydration at room temperature.
Evening Wind-Down Protocol
For nervous system downregulation and sleep preparation.
Final meal before 7:00 PM (light, warm), reduced screen exposure after 8:00 PM, oil massage (Abhyanga) or dry brushing, restorative breath practice, consistent sleep onset by 10:00 PM.
Sleep Architecture Protocol
For metabolic repair, tissue maintenance, and cognitive consolidation.
7–8 hour sleep duration, completely dark environment, cool room temperature (65–68°F), consistent sleep-wake times (±30 minutes), no food 3 hours before sleep.
Seasonal Protocols
Ayurvedic Ritucharya (seasonal regimen) for maintaining doshic balance through environmental transitions.
Vasanta Ritucharya (Spring Protocol)
For reducing accumulated Kapha from winter.
Lighter foods, reduced oil and fat intake, bitter and astringent tastes, increased movement intensity, dry brushing (Garshana), steam therapy (Swedana), earlier waking time.
Grishma Ritucharya (Summer Protocol)
For cooling and hydration to balance Pitta accumulation.
Cooling foods (cucumber, melons, coconut), increased fluid intake, reduced spice and salt, evening practice timing, cooling pranayama (Shitali, Sitkari), reduced heat exposure.
Sharad Ritucharya (Autumn Protocol)
For grounding and stabilization as Vata accumulates.
Warm, oily foods, increased fat intake, sweet and sour tastes, gentle movement, daily oil massage (Abhyanga), earlier sleep onset, reduced stimulation.
Hemanta Ritucharya (Winter Protocol)
For building strength and metabolic reserve.
Heavier foods, increased protein and fat, warming spices, vigorous movement, heat therapy (warm baths, sauna), longer sleep duration, bone broth and ghee-based nutrition.
Decade-Based Protocols
Age-specific interventions for metabolic preservation, hormonal regulation, tissue maintenance, and functional resilience.
Metabolic Preservation Protocol
For establishing baseline metabolic regulation before decline begins.
Insulin sensitivity maintenance through meal timing, mitochondrial support (CoQ10, PQQ), sleep quality optimization, stress resilience training, strength-building movement protocols.
Hormonal Regulation Protocol
For addressing declining hormone production and receptor sensitivity.
Thyroid function support, sex hormone balance (DHEA, pregnenolone precursors), adrenal support (adaptogenic herbs), circadian reinforcement, inflammatory regulation.
Tissue Maintenance Protocol
For preventing accelerated tissue degradation.
Bone density support (calcium, magnesium, vitamin D3, K2), muscle mass preservation (protein timing, resistance training), joint integrity (collagen, glucosamine), skin elasticity, vascular health.
Cognitive & Functional Resilience Protocol
For maintaining autonomy, cognitive function, and mobility.
Neuroplasticity support (omega-3s, polyphenols, learning activities), balance and proprioception training, inflammatory regulation, functional movement preservation, social engagement.
How to Choose Your Protocols
Do not attempt to implement all protocols simultaneously. Follow this sequence:
- Begin with daily protocols. Establish consistent morning, midday, evening, and sleep rhythms. This is non-negotiable.
- Add seasonal awareness after 3–6 months. Once daily rhythms are automatic, begin adjusting practices based on seasonal transitions.
- Layer decade protocols after 6–12 months. Once daily and seasonal practices are established, add age-specific interventions.
If you are new to the system, start with Start Here for entry guidance.
If you want to understand the practices used in each protocol, visit Practices.
If you want nutritional and formulation support, visit Support.