The signature of every answer
A plan, prioritised
Every answer ends the same way: actions grouped by the levers that matter, in the order they matter, free first, purchases last.
Sourced from the doctors, PhDs and clinicians behind Entrain.
A fortnight for stalled recovery
Two weeks, twelve actions, most of them free. Small, gentle, and worth discussing with your GP if you take medication.
Free actions first, purchases last. In the order the levers matter.
Light
- Get outside within an hour of waking for ten unhurried minutes, no sunglasses, every day this week.
- After sunset, light the evening from lamps below eye level and leave the ceiling dark.
Sleep timing
- Hold one sleep window, within thirty minutes either side, for seven nights including the weekend.
- Cool the bedroom towards 18 degrees an hour before bed; open a window before buying anything.
Food
- Finish dinner three hours before bed so the night can get on with its repair work.
- Front-load the day with thirty grams of protein at breakfast.
Supplements
- If bloodwork shows a shortfall, magnesium glycinate at bedtime is the one our sources rate.a purchase
- Five grams of creatine daily earns its place once the free levers above are moving.a purchase
Movement
- Keep every session conversational for two weeks; intensity returns once the rhythm does.
- A ten minute walk after dinner counts double: movement for the muscles, timing for the clock.
EMF mitigation
- Switch the router off at the wall overnight; it takes one plug timer and zero willpower.a purchase
- Charge the phone outside the bedroom and let a simple alarm clock do its one job.a purchase
When Entrain goes live, every answer will end with a plan built for you. Generate your hypothesis.