The optimal protocols for enhancing brain and body health are simple yet powerful, leveraging the nervous system to support workflow and brain function.

If you wake up feeling alert, leverage that time for your best work; otherwise, align your work sessions with your body's natural temperature rise.

Optimization should be viewed as a process rather than a state of perfection; it involves managing basic health factors like sleep, nutrition, and exercise based on current circumstances.

You need to treat your schedule as a design for the days you want, balancing obligations with rewards. This approach helps maintain motivation and sustainability over time.

Don't waste your life on randomly scheduled events and obligations that don't matter; optimize for freedom to enhance productivity and happiness.

Using tools like morning sunlight, exercise, and proper timing of food intake can help set a predictable circadian rhythm for better sleep, while during the middle of the day, limiting caffeine intake and being mindful of the clock-delaying effects of exercise can optimize your sleep.

Optimizing sleep is essential for mental health, physical health, and overall performance, making it a key area to focus on for a happier and more productive life.

Implement a structured approach to remote work, such as a four and a half day work week, to respect employees' time and maintain productivity.

To optimize your 90-minute work session, aim to start it during the steepest rise in your body temperature, which supports better focus.