Five pillars, nothing extra.

The protocol names only a few and keeps a rhythm with them: D3 + K2 and omega-3 (EPA/DHA) after a protein-rich breakfast, 3–5 grams of creatine in the morning, magnesium (bisglycinate ideally) 1–2 hours before bed, and optionally L-threonate during the day for cognition.

These bridge the gaps created by living indoors and by industrial agriculture. We won't push the other hundreds of supplements on you — most of them simply pass through. Wasted money.

In the works.

Food in its clean evolutionary form: whole proteins, natural fats, complex carbs. Simple carbs aren't evil — they're a good servant and a bad master: helpful in the moment of performance, a focus-killer during deep work.

No miracle diets, no counting macros to the gram. Meal plans built exactly on the protocol are coming. Not immediately, but they'll be worth it.

The protocol calls it Emptiness: sleep in absolute darkness, silence and cool air. At night the brain clears out metabolic waste — give it the room to finish the job.

Before that, cut the dopamine: a book or a calm film 1–2 hours before bed, no scrolling. Keep food, training and stimulants as far from sleep as you can. A standalone Overdoze pillar — soon.

The structure is clear in the protocol: strength training 2–3× a week (muscle as a glucose tank and structural armour for a long healthspan), zone 2 once a week for mitochondria and intervals once a week for VO₂max. If you only have time for one session, make it the strength one.

We're building the Overdoze fitness programme and app with top coaches. The goal isn't another HIIT challenge or a squat PR, but a movement routine that makes sense for both body and mind.

Want to be first in line for an invite? Tap below and join the waitlist.

This is the circadian anchor of the whole protocol. With cortisol, focus on rhythm rather than one reading. Go outdoors in the morning: bright daylight gives the eyes and brain a clear daytime signal. In the evening, lower the brightness and let darkness do its work.

What we already have ready in this category:

• Red light panels (full-body and targeted)

A panel does not replace daylight. It is a separate photobiomodulation tool. Our interactive Light Lab shows what happens to light in tissue, what has actually been measured and where the evidence ends.

Prices are for verified partners only. Write to us and we'll arrange access to the B2B price list together.