Protocols - LifeHacker OS

Turn science-backed health research into a daily routine you can actually follow.

Protocols gives you ready-to-use protocols for sleep, circadian rhythm, light, movement, nutrition, focus, recovery and longevity — organized into one timeline on your iPhone.

No more taking notes from 3-hour podcasts. No more scattered health advice. Pick a protocol, build your day, and track what you actually do.

EVERY ACTION HAS A SOURCE

Protocols is built around evidence, not anonymous health claims.

Open any action, tip or blueprint to see its SOURCES & EVIDENCE section, including:

• Publisher and publication year
• Evidence tier
• Original research or institutional source
• Direct link to the source

The library currently includes 96 open-access sources, including peer-reviewed studies and public health resources.

Examples include research on caffeine and sleep, creatine, vitamin D, sleep hygiene, physical activity and circadian rhythm.

198 SCIENCE-BACKED ACTIONS

Build your routine from practical actions covering:

• Sleep & recovery
• Circadian rhythm
• Morning light
• Exercise & movement
• Nutrition
• Focus & cognitive performance
• Cold exposure
• Heat & sauna
• Breathing
• Longevity

BUILD YOUR DAILY PROTOCOL

Create a timeline that fits your actual day.

• Drag and reorder actions
• Set times and reminders
• Combine protocols into one routine
• Add custom actions
• See the friction and effort of your day
• Check off actions as you complete them

LEARN FROM WELL-KNOWN PROTOCOLS

Explore routines inspired by public work and published practices associated with:

• Andrew Huberman
• Peter Attia
• Bryan Johnson
• Matthew Walker
• Wim Hof
• Tim Ferriss
• David Goggins
• Naval Ravikant
• Joe Dispenza

Each blueprint is presented as an organized routine rather than a replacement for professional medical advice.

TRACK WHAT ACTUALLY WORKS

Log your mood and energy alongside your daily actions.

Over time, Protocols helps you see patterns between your routines and how you feel.

VOICE & TEXT DIARY

Capture an observation, idea or result in seconds. Keep your health experiments in one place instead of scattered across notes and apps.

PRIVATE BY DEFAULT

Protocols is local-first.

• No account required
• Your routine and history stay on your device
• Offline-first
• No cloud tracking

FREE

Explore the library with:

• 50 actions
• 25 tips
• 2 blueprints
• 7 days of analytics
• Full source citations and bibliography

PRO

Unlock:

• 198 actions
• 100 tips
• 32 blueprints
• Custom actions
• Widgets
• Calendar sync
• Mood & diary
• 91-day analytics



WHO IT'S FOR

• People interested in evidence-based health
• Biohackers and health optimizers
• Athletes focused on recovery
• Knowledge workers optimizing sleep and focus
• Anyone interested in longevity and healthspan

EDUCATIONAL, NOT MEDICAL ADVICE

Protocols is an educational directory and habit-tracking tool. It does not provide medical diagnosis or treatment.

Consult a qualified healthcare professional before starting fasting, cold exposure, sauna, intense exercise or other significant changes to your health routine.

Privacy: https://www.protocols.monster/legal/privacy
Terms: https://www.protocols.monster/legal/terms
Sources: https://www.protocols.monster/legal/sources
Support: https://www.protocols.monster/contact