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Influencer StackWhat the influencers actually use.
Book$$$Cheap: Roughly under $50, or under $15/month.

Breath

James Nestor on nasal breathing, and what modern jaws lost

Nasal versus mouth breathing, slow breathing rates, carbon dioxide tolerance, and how modern diets changed the shape of our airways: a journalistic tour of breathing research. Some of it is speculative, and it is written as narrative rather than review. It is the reason nasal breathing shows up in so many stacks.

Who backs it

Sorted by strength of stance

Aimed at the same thing

Other entries filed under sleep or stress.

  • Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.

    Sauna

    Regular heat exposure, often 4 sessions a week at 20 minutes

    Backed by 16 of 44 stacks: 10 do it, 3 recommend it, 3 have discussed it
  • Supplement$$$Cheap: Roughly under $50, or under $15/month.

    Magnesium (threonate or glycinate)

    Taken 30-60 minutes before bed to help with sleep onset

    Backed by 11 of 44 stacks: 8 do it, 1 recommend it, 2 have discussed it
  • ProtocolFREE, no cost

    Breathwork

    Structured breathing sessions to shift the nervous system up or down

    Backed by 6 of 44 stacks: 3 do it, 2 recommend it, 1 have discussed it
  • HabitFREE, no cost

    Warm bath or shower before bed

    Warm water an hour or two before sleep drops core temperature after

    Backed by 3 of 44 stacks: 2 do it, 1 recommend it, 0 have discussed it
  • Supplement$$$Cheap: Roughly under $50, or under $15/month.

    Ashwagandha

    Adaptogen used short-term to lower cortisol during stressful stretches

    Backed by 2 of 44 stacks: 1 do it, 1 recommend it, 0 have discussed it
  • Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.

    CBT-I (cognitive behavioral therapy for insomnia)

    A structured sleep program; Matthew Walker and Andrew Huberman both point people to it

    Backed by 2 of 44 stacks: 0 do it, 2 recommend it, 0 have discussed it

Book entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.