Comprehensive Stress Management Protocol
Evidence-based approach to reducing stress, cortisol, and anxiety naturally
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🌿 Adaptogenic Protocol
Ashwagandha (KSM-66)
Dosage: 300-600mg daily
Timing: With dinner
Research: Reduces cortisol by up to 30% and stress scores by 44%
Rhodiola Rosea
Dosage: 200-400mg daily
Timing: Morning on empty stomach
Research: Improves stress resistance and reduces burnout symptoms
L-Theanine
Dosage: 100-200mg daily
Timing: Morning or before stressful situations
Research: Promotes relaxation without drowsiness, reduces anxiety
Magnesium Glycinate
Dosage: 200-400mg daily
Timing: 1 hour before bed
Research: Calms nervous system, improves sleep quality
🧠 Huberman Lab Stress Protocol
Dr. Andrew Huberman's Evidence-Based Stress Reduction
Based on neuroscience research from Stanford University:
Morning Protocol
- Cold exposure: 1-3 minutes cold shower
- Breathing: Box breathing (4-4-4-4 pattern)
- Sunlight: 10-15 minutes bright light exposure
- Movement: 5-10 minutes light exercise
Midday Reset
- NSDR: 10-20 minute yoga nidra
- Walk: 10-15 minutes outdoors
- Hydration: Electrolyte optimization
- Nutrition: Balanced meal timing
Evening Wind-Down
- Dim lights: 2 hours before bed
- Physiological sigh: Double inhale, long exhale
- Gratitude: 3 things you're thankful for
- Cool room: 65-68°F for sleep
⚡ Quick Stress Relief Techniques
Physiological Sigh (30 seconds)
- Double inhale through nose
- Long exhale through mouth
- Repeat 1-3 times
- Instantly calms nervous system
5-4-3-2-1 Grounding (2 minutes)
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
🍵 Stress-Reducing Foods & Drinks
Anti-Stress Foods
- Fatty fish: Omega-3s reduce inflammation
- Dark chocolate: 70%+ cacao lowers cortisol
- Avocados: B vitamins support nervous system
- Nuts & seeds: Magnesium and healthy fats
- Leafy greens: Folate improves mood
Calming Beverages
- Chamomile tea: Natural relaxant
- Green tea: L-theanine + moderate caffeine
- Passionflower tea: Reduces anxiety
- Lemon balm tea: Calms nervous system
- Golden milk: Turmeric reduces inflammation
📱 Digital Wellness Protocol
Morning Boundaries
- No phone first 60 minutes
- Mindful morning routine
- Airplane mode until breakfast
Workday Management
- Phone on silent/airplane mode
- Check messages 3x daily max
- Blue light blocking glasses
Evening Wind-Down
- No screens 1 hour before bed
- Phone outside bedroom
- Read physical books
⏰ 4-Week Implementation Plan
Week 1
Start magnesium, establish morning sunlight, basic breathing
Week 2
Add L-theanine, implement digital boundaries
Week 3
Introduce ashwagandha, add cold exposure
Week 4
Add rhodiola, full protocol active, assess stress levels
⚠️ Important Considerations
- Start supplements one at a time to assess tolerance
- Consult healthcare provider if taking medications
- Chronic stress may require professional support
- Track stress levels and sleep quality daily
- Results typically improve within 2-4 weeks
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