Jet Lag Reset Protocol
Your circadian clock shifts about 1 hour per day naturally. A 6-hour time zone change takes nearly a week to adjust — unless you force the reset. This protocol uses light, temperature, and meal timing to collapse that adjustment period to 2–3 days.
Method
Outcome
Functional on destination time within 48 hours instead of 5–7 days. No zombie days. No wasted travel time.
Apps
Use with
Other Protocols
Cold Exposure Protocol
Structured daily cold water immersion for recovery, stress tolerance, and mental discipline. 2–5 minutes at 39–55°F. Consistent timing, consistent temperature. The discomfort is the point.
Wind-Down Protocol
A 90-minute pre-sleep sequence that systematically shuts down every stimulus keeping you awake. Light, temperature, screens, stimulation — each one gets addressed in order. This is how you fall asleep in under 10 minutes.
Morning Light Protocol
Get bright light in your eyes within 30 minutes of waking. This is the single most impactful thing you can do for circadian rhythm, energy, and sleep quality. Sunlight is best. Circadian lighting is the backup.