You Are Meant for More.

This protocol addresses resistance training and how it affects low mood and depression, based on a meta-analysis of 1,079 trials.

This protocol addresses caffeine and how it affects panic attacks, based on a randomised controlled trial.

This protocol addresses constant worry and the move “Learn how worry works”, based on a meta-analysis of 4 trials.

This protocol addresses sleep and how it affects chronic stress, based on a meta-analysis of 65 trials and 8,608 people.

This protocol addresses social anxiety and the move “Go in, and test the prediction”, based on a review of 101 trials and 13,164 people.

This protocol addresses behavioral activation and how it affects motivation, based on a study.

This protocol addresses anger and the move “Take a time-out”, based on a meta-analysis.

This protocol addresses tinnitus and the move “Know what the ringing is”, based on a meta-analysis.

This protocol addresses mood swings and the move “Spot the pattern: a staying-well plan”, based on a randomised controlled trial.

This protocol addresses cognitive behavioral therapy for insomnia and how it affects post-traumatic stress, based on a randomised controlled trial.

This protocol addresses headaches and the move “A fixed sleep window, every night”, based on a randomised controlled trial.

This protocol addresses cardio training and how it affects memory loss and dementia risk, based on a randomised controlled trial.

This protocol addresses spaced repetition and how it affects how fast you learn, based on a study.

This protocol addresses creative output and the move “Walk while you think up ideas”, based on a meta-analysis of 23 studies.

This protocol addresses the afternoon slump and the move “A lighter lunch”, based on a controlled trial.

This protocol addresses recovery after a concussion and the move “Two days of easy rest, then move”, based on a meta-analysis.

This protocol addresses procrastination and the move “Name the moment you start”, based on a meta-analysis.

This protocol addresses ADHD symptoms and the move “Book the specialist assessment”, based on a meta-analysis.

This protocol addresses eye strain and the move “The 20-20-20 break rule”, based on a study.

This protocol addresses sleep and how it affects brain fog, based on a meta-analysis of 61 studies.

This protocol addresses sleep and how it affects sleep quality, based on a randomised controlled trial.

This protocol addresses cognitive behavioral therapy for insomnia and how it affects how fast you fall asleep, based on a systematic review of 241 trials.

This protocol addresses occlusal splints and how it affects teeth grinding, based on a review of 36 studies.

This protocol addresses cognitive behavioral therapy for insomnia and how it affects waking in the night, based on a meta-analysis of 20 trials and 1,162 adults.

This protocol addresses calorie restriction and how it affects sleep apnea, based on a meta-analysis of 9 studies and 577 people.

This protocol addresses sleep on night shifts and the move “Anchor your sleep”, based on a study.

This protocol addresses calorie restriction and how it affects snoring, based on a clinical trial.

This protocol addresses jet lag and the move “Morning bright light”, based on a clinical trial.

This protocol addresses sleep and how it affects functioning after short sleep, based on a randomised controlled trial.

This protocol addresses sleep and how it affects your body clock, based on a clinical trial.

This protocol addresses resistance training and how it affects belly fat, based on a systematic review of 34 trials.

This protocol addresses blood sugar and the move “Lose seven percent first”, based on a randomised controlled trial of 3,234 people.

This protocol addresses resistance training and how it affects body fat and muscle, based on a systematic review of 119 studies.

This protocol addresses muscle gain and the move “The target: 0.7 g per pound (1.6 g per kilo) a day”, based on a meta-analysis of 49 studies and 1,863 people.

This protocol addresses weight regain after stopping GLP-1 and the move “Plan the first months off before the last dose”, based on a review.

This protocol addresses binge eating and the move “Say it out loud: tell someone, and name it to the GP”, based on a study.

This protocol addresses weight loss with medicine and the move “The base: fewer calories, more movement”, based on a randomised controlled trial.

This protocol addresses weight regain and the move “Keep the protein up after the diet”, based on a randomised controlled trial.

This deep dive covers calorie restriction and its evidence for reduction in body fat and visceral adiposity, based on a study.

This deep dive covers semaglutide and its evidence for substantial and sustained weight loss, based on a study.

This protocol addresses resistance training and how it affects muscle gain, based on a systematic review of 119 studies.

This protocol addresses lower back pain and the move “Heat”, based on a meta-analysis of 258 people.

This protocol addresses volume landmarks and how it affects strength and size gains, based on a randomised controlled trial.

This protocol addresses neck pain and the move “Exercise therapy”, based on a meta-analysis of 68 trials.

This protocol addresses plyometric training and how it affects explosive power, based on a meta-analysis of 26 studies.

This protocol addresses muscle soreness and recovery and the move “Bring in new exercises gradually”, based on a meta-analysis of 20 studies.

This protocol addresses flexibility and the move “Stretching”, based on a meta-analysis of 189 studies.

This protocol addresses heel pain and the move “Plantar fascia stretch, before the first steps”, based on a randomised controlled trial.

This protocol addresses a sprained ankle and the move “Ice, compression and a raised foot, first 2 to 3 days”, based on a randomised controlled trial.

This protocol addresses knee pain and the move “Keep moving, change the load”, based on a randomised controlled trial.

This protocol addresses erectile function and the move “Get fit: hard cardio, four times a week”, based on a meta-analysis of 7 trials and 478 men.

This protocol addresses testosterone and the move “Check what you take”, based on a study.

This protocol addresses DHEA and how it affects results on TRT, based on a meta-analysis.

This protocol addresses STI risk and the move “Tell your partners, or let the clinic do it”, based on a randomised controlled trial of 1,860 people.

This protocol addresses sex drive and the move “Check what you take”, based on a meta-analysis.

This protocol addresses pelvic pain and the move “Match the plan to your pain: the six-domain map”, based on a study.

This protocol addresses sperm count and the move “Keep them cool”, based on a study.

This protocol addresses testosterone replacement and the move “Freeze sperm first”, based on a study.

This protocol addresses finasteride and how it affects gynecomastia, based on a study.

This protocol addresses the outcome of a vasectomy and the move “Make the call: treat it as permanent”, based on a study.

This protocol addresses lifespan and the move “More steps each day”, based on a meta-analysis of 15 studies and 47,471 adults.

This protocol addresses cholesterol and the move “Rule out the cause”, based on a review.

This protocol addresses cardio training and how it affects VO2 max, based on a clinical guideline.

This protocol addresses bleeding gums and the move “A powered toothbrush”, based on a meta-analysis of 56 trials.

This protocol addresses caffeine and how it affects heart palpitations, based on a randomised controlled trial.

This deep dive covers cardio training and its evidence for all-cause mortality reduction, based on a study.

This deep dive covers magnesium and its evidence for blood pressure reduction, based on a study.

This deep dive covers Omega-3 and its evidence for triglyceride reduction, based on a study.

This deep dive covers sauna and its evidence for lowered blood pressure, based on a study.

This deep dive covers coffee and its evidence for all-cause mortality reduction, based on a study.

This protocol addresses how often you get sick and the move “How long a cold should last”, based on a systematic review.

This protocol addresses cold sores and the move “SPF lip balm, every time you are in the sun”, based on a meta-analysis.

This protocol addresses hay fever and the move “Keep the pollen out”, based on a meta-analysis of 15 trials.

This deep dive covers zinc and its evidence for reduction of common cold duration, based on a study.

This deep dive covers vitamin C and its evidence for prevention and reversal of vitamin c deficiency and scurvy, based on a study.

This deep dive covers vitamin D and its evidence for prevention and treatment of rickets and osteomalacia, based on a study.

This deep dive covers curcumin and its evidence for reduced systemic inflammation and oxidative stress, based on a study.

This deep dive covers shingles vaccine and its evidence for prevention of shingles (herpes zoster), based on a study.

This deep dive covers andrographis and its evidence for relief of upper respiratory tract infection symptoms, based on a study.

This deep dive covers black pepper and its evidence for bioavailability enhancement of co-administered compounds, based on a study.

This protocol addresses gluten intolerance and the move “Hidden gluten, labels and cross-contact”, based on a randomised controlled trial.

This protocol addresses IBS and the move “The first-line diet: regular meals, fewer triggers”, based on a randomised controlled trial.

This protocol addresses hemorrhoids and the move “More fibre from food”, based on a meta-analysis.

This protocol addresses acid reflux and the move “Lose weight if you carry extra”, based on a clinical trial.

This protocol addresses constipation and the move “Two kiwifruit a day”, based on a randomised controlled trial.

This protocol addresses gut bacteria diversity and the move “30 different plants a week”, based on a study.

This protocol addresses bloating and the move “Cut the fizz and the sugar alcohols”, based on a randomised controlled trial.

This protocol addresses traveler's diarrhea and the move “Wash your hands before you eat”, based on a meta-analysis of 29 trials.

This protocol addresses lactose intolerance and the move “Keep it to about 12 g at a time, spread through the day”, based on a systematic review of 36 trials.

This protocol addresses vomiting from cannabis and the move “Stop cannabis completely: the only cure”, based on a study.

This protocol addresses topical minoxidil and how it affects hair loss, based on a randomised controlled trial.

This protocol addresses skin aging and the move “Daily sunscreen”, based on a randomised controlled trial.

This protocol addresses acne and the move “Check what you take”, based on a study.

This protocol addresses acne scars and the move “Clear the spots first”, based on a randomised controlled trial.

This protocol addresses tongue scraping and how it affects bad breath, based on a meta-analysis.

This protocol addresses athlete's foot and the move “Dry feet, fresh socks, rotated shoes”, based on a study.

This protocol addresses dark circles and eye bags and the move “Daily sunscreen and sunglasses”, based on a study.

This protocol addresses dandruff and the move “The method: lather, leave it on, rinse, twice a week”, based on a clinical trial.

This protocol addresses sweating and the move “Aluminium chloride, at night”, based on a clinical guideline.

This protocol addresses tooth color and the move “A scale and polish”, based on a study.

This protocol addresses how much you drink and the move “Drinking less without quitting”, based on a review of 80 trials.

This protocol addresses implementation intentions and how it affects relapse, based on a meta-analysis of 16 studies.

This protocol addresses drug checking and how it affects stimulant use, based on a study.

This protocol addresses quitting nicotine and the move “Set a quit date and stop on it”, based on a randomised controlled trial of 697 people.

This protocol addresses cognitive behavioral therapy for insomnia and how it affects coming off sleeping pills, based on a meta-analysis.

This protocol addresses whether a habit sticks and the move “Pick one, say it out loud”, based on a meta-analysis of 141 papers.

This protocol addresses gaming and the move “Loot boxes and in-game spending off”, based on a study.

This protocol addresses screen time and the move “Daily smartphone screen-time cap”, based on a randomised controlled trial of 111 people.

This protocol addresses late-night eating and the move “Protein at breakfast”, based on a meta-analysis.

This protocol addresses caffeine and how it affects caffeine withdrawal, based on a systematic review.

This protocol addresses your chances of meeting someone and the move “Get into more rooms”, based on a study.

This protocol addresses choosing a partner and the move “Let someone else pick your photos”, based on a study of 610 people.

This protocol addresses fighting with your partner and the move “Start soft”, based on a study.

This protocol addresses making friends and the move “The same room, every week”, based on a study.

This protocol addresses recovery after a breakup and the move “Know the curve”, based on a study of 156 people.

This deep dive covers going to couples therapy and its evidence for relationship satisfaction, based on a meta-analysis.

This deep dive covers protecting erectile function and its evidence for erectile function score on the standard thirty-point scale, based on a meta-analysis.

This deep dive covers rebuilding the week and its evidence for depression and low mood after scheduling activity instead of waiting on motivation, based on a meta-analysis.

This deep dive covers structured exposure for approach anxiety and its evidence for social anxiety symptoms in adults with social anxiety disorder, based on a study.

This deep dive covers asking follow-up questions and its evidence for whether they agreed to see him again, based on a study.