15–30 minutes of outdoor light within 1 hour of waking can advance circadian phase, improve alertness, and consolidate sleep.

Avoid caffeine within 8–10 hours of bedtime to reduce sleep latency and improve sleep efficiency.

May improve sleep quality and reduce muscle tension and perceived stress.

Improves mitochondrial function, metabolic health, and HRV over time.

Reduces stress reactivity, can improve attention and sleep quality.

Aim for 25–40 g protein per meal to support satiety, body composition, and recovery.

Dimming screens and lights 2 hours before bed can improve melatonin onset and sleep duration.

Supports high-intensity performance; may aid cognitive resilience during sleep loss.

Encourages diaphragmatic breathing and may improve CO2 tolerance and endurance.

Improves strength, bone density, metabolic health, and healthy aging.