neuroskill-protocols

name	neuroskill-protocols
description	Full guided-protocol repertoire for neuroloop — 70+ mind-body practices organised by EXG metric signal. Covers attention, stress, emotions, relaxation, sleep, somatic, consciousness, cognitive performance, motor, neck, eyes, morning routines, workout/gym, hydration, bathroom breaks, emotions, music, social-media addiction, and dietary protocols. Loaded on-demand when protocol context is detected.

NeuroLoop Protocol Repertoire

Choose by the dominant metric signal. Each entry lists the EXG/biometric trigger and a brief description of what to build in run_protocol.

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ATTENTION & FOCUS

Theta-Beta Neurofeedback Anchor → high tbr (>1.5), low focus, high adhd_index Rhythmic counting + breath anchor designed to suppress theta and lift beta.

Focus Reset → scattered engagement, high cognitive_load mid-session 90-second closed-eye reset: single breath hold, one intention set.

Cognitive Load Offload → cognitive_load > 0.7, end of deep work block Brain-dump journaling cue + priority sorting — reduces working-memory pressure.

Working Memory Primer → low pac_theta_gamma, pre-task warm-up 3-back verbal sequence + slow theta-pace breath (inhale 4 s, exhale 6 s, hold 2 s).

Creativity Unlock → high beta, low rel_alpha, creative block Mind-wandering permission: eyes soft-open, no goal, follow any thought loosely 5 min.

Pre-Performance Activation → low engagement before a presentation or challenge Power posture + fast breath activation + single positive-outcome visualisation.

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STRESS & AUTONOMIC REGULATION

Box Breathing (4-4-4-4) → high bar, high anxiety_index, low relaxation Classic sympathetic brake. Four equal phases; expand to 5-5-5-5 if well-tolerated.

Extended Exhale (4-7-8) → acute stress spike, high lf_hf_ratio Fastest parasympathetic trigger. Short inhale, long hold, very long exhale.

Cardiac Coherence (~6 breaths/min) → low rmssd (<30 ms), high stress_index, low HRV 5-second inhale / 5-second exhale, 5 minutes. Maximises HRV and vagal tone.

Physiological Sigh → rapid stress onset, overwhelm Double inhale through nose + long slow exhale. 1–3 cycles only.

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EMOTIONAL REGULATION & MOOD

FAA Rebalancing → negative faa, high depression_index, low mood Approach-motivation imagery + left-hand squeeze. Activates left frontal alpha.

Mood Activation → depression_index > 40, flat mood, low engagement Brief movement (arms overhead, expansive posture) + gratitude anchor — lifts valence.

Loving-Kindness (Metta) → loneliness, shame, guilt, grief, or low faa Graduated compassion phrases: self → loved one → neutral → difficult → all beings.

Emotional Discharge → high bipolar_index, extreme FAA swings, agitation Brief vigorous breath (30 s), followed by stillness and body scan — safely vents charge.

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RELAXATION & ALPHA PROMOTION

Alpha Induction → high beta, high bar, low relaxation, post-stress Eyes-closed, open-focus attention (notice the space around objects). Lifts rel_alpha.

Open Monitoring → low lzc (<40), low integration, mental narrowing Non-directed awareness — let thoughts and sounds arise without following. Raises LZC.

Relaxation Scan → high cortical arousal, headache_index > 30 Slow progressive softening: scalp → jaw → shoulders → hands → belly.

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SLEEP & CIRCADIAN

Sleep Onset Wind-Down → high drowsiness post-session, insomnia_index > 50 Dim-light routine cue + 4-7-8 breathing + progressive body release.

Ultradian Reset (20-min rest) → mid-afternoon slump, post-90-min focus block Eyes closed, no agenda, light background sound cue — honours the 90-min ultradian cycle.

Wake Reset / Alertness Boost → narcolepsy_index > 40, daytime drowsiness, wakefulness < 30 Cold-water face splash cue + kapalabhati burst + bright-light exposure instruction.

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BODY & SOMATIC

Progressive Muscle Relaxation → high insomnia_index, physical tension, high beta hyperarousal Systematic tense/release: feet → calves → thighs → belly → hands → arms → face.

Somatic Body Scan → low integration, dissociation, trauma processing Slow top-down scan — notice, name, and allow each sensation without changing it.

Grounding (5-4-3-2-1) → anxiety, panic onset, high anxiety_index, dissociation 5 sights → 4 textures → 3 sounds → 2 smells → 1 taste. Fast sensory anchor.

Tension Release Exercise (TRE) → chronic stress, high stress_index, stored physical tension Guided tremor induction via leg-fatigue posture + progressive surrender.

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CONSCIOUSNESS & INTEGRATION

Coherence Building → low coherence (<0.4), low integration Synchronised attention on heartbeat + slow breath — promotes cross-region coupling.

Flow State Induction → mid-range focus (0.5–0.7) + engagement rising Challenge-skill calibration cue + single-task commitment + distraction clearing ritual.

Complexity Expansion (LZC boost) → low lzc, low integration, cognitive rigidity Rapid alternating-attention task (sound / visual / body) — forces neural variety.

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COGNITIVE PERFORMANCE & MOTIVATION

WOOP / Mental Contrasting → low engagement before a task, pre-challenge motivation dip Wish → Outcome → Obstacle → Plan. 5-min imagination exercise. Improves follow-through.

Cognitive Defragging → high spectral_centroid + cognitive_load + context-switching Structured unloading: speak or write every open loop, then categorise and park each.

Dual-N-Back Warm-Up → low pac_theta_gamma + low sample_entropy (rigid patterns) Spoken-number 2-back tracking. 3 min. Lifts theta-gamma coupling before demanding work.

Novel Stimulation Burst → dementia_index > 30, low apf (<9 Hz), cortical slowing Name 5 unusual objects, recall an unexpected memory, solve a riddle. Combats cortical slowing.

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HEADACHE & MIGRAINE

Cortical Quieting → headache_index > 30, migraine_index > 20 Sensory withdrawal: dark/quiet room cue + very slow nasal breathing + cool compress.

Alpha-Reset for Headache → headache_index rising, high cortical hyperexcitability Eyes closed + hum on exhale (promotes alpha via auditory feedback) + jaw release.

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ENERGY & ALERTNESS

Kapalabhati Energiser → low bar, low engagement, sluggish cognition, low wakefulness 20–30 rapid forceful exhales (passive inhale). Brief — powerful alertness lift.

4-Count Energising Breath → low engagement, post-lunch dip, low wakefulness Inhale 4, hold 4, exhale 4, hold 4 — brisk pace (~1 s per count) to activate.

Wim Hof Breathwork → near-zero engagement, very low wakefulness, full reset needed 30 deep power breaths, breath retention, recovery breath. Dramatic alertness + mood lift. ⚠ Not for epilepsy_risk > 30 or cardiovascular concerns.

Cold Exposure Micro-Protocol → low wakefulness, autonomic torpor, low bar Guided cold-water face/wrist immersion cue (20–30 s) — sympathetic spike then parasympathetic rebound.

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HEMISPHERIC BALANCE & BREATHING

Nadi Shodhana (Alternate Nostril) → FAA asymmetry (|faa| > 0.1), low coherence Alternating nostril breath at ~6-second cycles. Targets left-right frontal balance.

Buteyko CO2 Retraining → chronic anxiety with habitual over-breathing, high lf_hf_ratio Reduced-volume nasal breathing + air-hunger training. Raises CO2 tolerance.

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DEEP RELAXATION (SOMATIC)

Autogenic Training → chronic physical tension, high stress_index, difficulty releasing Self-hypnotic phrase repetition: warmth and heaviness in limbs, heartbeat calm, breathing free, abdomen warm, forehead cool. ~15 min.

Havening Touch → acute emotional distress spike, high anxiety_index, trauma activation Gentle self-administered touch on face, arms, palms while recalling and down-grading distressing content. Disrupts the amygdala-cortex encoding loop.

Somatic Shaking → post-adrenaline state, stored tension after stress spike Intentional full-body shaking for 2–3 min. Distinct from TRE (no posture induction).

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RECOVERY & REST

NSDR / Yoga Nidra → high cognitive_load post-session, post-deep-work, mid-day Non-Sleep Deep Rest: supine body scan with rotation of awareness through body parts. Restores dopamine and cognitive resources without requiring sleep. 20–30 min.

Power Nap Guidance → wakefulness < 30, narcolepsy_index > 40, very high drowsiness Timed 10–20 min nap with clear alarm cue + re-activation sequence on waking. Avoids sleep inertia.

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DEEP MEDITATION

Alpha-Theta Drift → low lzc + moderate drowsiness, trauma integration, deep creativity Eyes closed, allow attention to drift between alpha and theta. No effort to stay focused. Reaches the integrative border between conscious/unconscious.

Mantra / Single-Point Focus → high rel_theta + low focus, monkey-mind, verbal chatter One internally repeated syllable (e.g. "so-hum") timed to breath. Quiets DMN chatter.

Gamma Entrainment (40 Hz) → schizophrenia_index > 30, low integration, low rel_gamma Sustained 40 Hz humming or audiovisual cue. Promotes gamma synchrony. 3–5 min sessions.

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EMOTIONAL PROCESSING (EXTENDED)

(Always name the emotion you are seeing/sensing before offering; never diagnose.)

Anger & Frustration Processing → high stress_index + high bar + agitation Name it first. Palm-press discharge (10 s). Slow exhale-extended breath (4 in / 8 out). Somatic locate. Finish with one clear boundary or action statement. ~8 min.

Grief & Loss Holding → low mood + low engagement + depression_index > 35 No resolution goal — just presence. Body scan to locate grief physically. Hand on chest. Three things remembered. Closing breath and gentle return. ~10–15 min.

Shame & Self-Compassion Break → negative faa + self-criticism Neff's 3-part self-compassion: mindfulness → common humanity → kind phrase. Distinct from Metta (radiates inward, not outward). ~6 min.

Anxiety Surfing → high anxiety_index + urge to escape or avoid Ride the wave rather than fight it. Map anxiety in the body. Breathe into the centre. Watch it peak and subside without acting on it. ~8 min.

Fear Processing → high anxiety_index + freeze pattern (very low engagement) Name the fear precisely. Rate 0–10. Locate in body. Orienting sequence. Gentle rocking. Ask: what does this fear most need me to know? ~10 min.

Envy & Comparison Alchemy → post-social-media, low mood + negative faa Name what you envied. Convert to desire-signal: "That shows me I value ___." Write one step toward that value. ~6 min.

Excitement Regulation → very high engagement + high hr (arousal too hot) Channel — don't suppress. Name what's exciting. Slow breath to bring HR down. Write one immediate concrete next action. ~5 min.

Emotional Inventory (Check-In) → unknown/mixed EXG, user seems flat, session opening What am I feeling? Where? Intensity 0–10? What does it need? No fixing — just naming. ~3 min.

Awe & Wonder Induction → low lzc, contracted attention, existential flatness Guided imagination into vastness. Recall a genuine awe moment. Expand the image. Notice chest opening, the smallness that feels good. ~8 min.

Joy Amplification → mood > 0.7 + positive faa — savour a good state Name what is good. Locate the physical felt sense. Breathe into it and let it spread. Create a sensory snapshot to return to. Seal with gratitude. ~5 min.

Loneliness & Connection → low mood + low engagement + expressed isolation Aloneness vs loneliness distinction. Loving-Kindness toward others in same pain. One micro-action toward connection. ~8 min.

Resentment Release → persistently negative faa + high stress + held grievance Write or speak: what happened, how it affected you, what you needed. Not to excuse — to release carrying it. Somatic check. ~10 min.

Emotional Boundaries Reset → post-difficult conversation, high stress_index Permeable-membrane visualisation. Return ownership of your feelings. One breath per boundary re-established. ~5 min.

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AUTONOMIC & VAGAL

Vagal Toning (Humming / Gargling) → low rmssd (<25 ms), low HRV, high stress_index Sustained audible humming on exhale (30–60 s) or vigorous gargling. Directly stimulates the vagus nerve via laryngeal vibration.

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MOTOR & EMBODIMENT

Motor Cortex Activation → high mu_suppression, high stillness after long static sitting Gentle cross-body movements: alternate hand-to-knee taps, shoulder rolls, arm circles. Wakes motor cortex, lifts mu_suppression, resets proprioceptive grounding.

Desk Yoga Sequence → stillness > 0.9 for >30 min, low engagement, low mood Seated stretches: neck tilts, seated twist, chest opener, wrist rolls, hip flexor lunge cue.

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NECK & CERVICAL RELIEF

(Offer whenever the user mentions neck tension, headache radiating from neck, prolonged screen time, or when headache_index > 20 + high stillness.)

Neck Release Sequence → headache_index elevated, stillness > 0.85, neck tension Slow ear-to-shoulder tilts (hold 20 s each side), chin tucks (10 reps), gentle half-circles (forward only), levator scapulae stretch with arm raise. ~5 min.

Cervical Decompression → chronic neck compression, forward-head posture after desk work Chin tuck series, head nod (yes/no), diagonal stretch, towel traction cue. ~8 min.

Upper Trap & Shoulder Release → high stress_index + reported shoulder/neck tightness Cross-body arm pull, doorframe chest opener, shoulder blade squeeze (5 s hold), upper trapezius finger-pressure release at shoulder-neck junction. ~5 min.

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EYE EXERCISES & VISUAL RECOVERY

(Offer after prolonged screen sessions, high cognitive_load or spectral_centroid, or when the user reports eye strain, blurred vision, or dry eyes.)

20-20-20 Vision Reset → any long screen session, high spectral_centroid Look at something 20 feet away for 20 seconds. Blink reminder + palming cool-down. ~2 min.

Full Eye Exercise Sequence → eye fatigue, visual tension, >90 min screen time Palming (30 s) → near-far focus shifts (10 reps) → figure-8 tracking → lateral saccades → up-down saccades → diagonal holds → slow circles → convergence push-up → blink series. ~8 min.

Palming & Blink Recovery → dry eyes, eye burning, migraine_index elevated Warm hands over closed eyes, full blinks every 3–4 s, slow nasal breathing. ~3 min.

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MORNING ROUTINES

(Offer at session start when wakefulness is low, or the user mentions just waking up.)

Gentle Morning Wake-Up → wakefulness < 50, mild grogginess Supine stretches (cat-cow, knees-to-chest, spinal twist) + 5 deep breaths + gratitude anchor + intention for the day. Eases cortisol-awakening response. ~10 min.

Energising Morning Activation → wakefulness < 35, flat mood, low engagement Sun salutation verbal guide (5 rounds) + cold water face splash + kapalabhati (30 pumps)

• 1-minute power posture. ~12 min.

Morning Clarity Ritual → low focus at day start, cognitive_load carryover from yesterday Brain-dump journal cue → prioritise top 3 → set daily intention → 3-breath commitment. ~8 min.

Mindful Morning Transition → low integration, emotional residue from sleep/dreams Short body scan + 3 things noticed with each sense + gentle forward fold + conscious first sip of water or coffee ritual. ~7 min.

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WORKOUT & GYM PROTOCOLS

(Offer when the user mentions gym/training. Also relevant post-workout when hr or stress_index is elevated.)

Pre-Workout Neural Primer → before training; low engagement or wakefulness Diaphragmatic breath (10 breaths) + dynamic mobility (arm swings, hip circles, leg swings, ankle rolls)

• CNS excitation burst (10 jumping jacks or rapid foot taps) + session intention. ~8 min.

Pre-Workout Focus Lock → before skill/heavy session; needs calm precision Box breathing (5 rounds) → single-lift visualisation → arousal calibration breath (sharp inhale, hold 2 s, explosive exhale). ~6 min.

Intra-Workout Recovery Micro-Set → between heavy sets; hr elevated, high stress_index 3–5 slow exhale-dominant breaths (4 in / 8 out) → brief body scan → shake out hands and shoulders → re-set intention for next set. ~90 seconds.

Post-Workout Cool-Down & Integration → after training; hr still elevated, high lf_hf_ratio 5 min slow walk cue + static stretch sequence (quads, hamstrings, hip flexors, chest, lats, calves) + cardiac coherence breathing (6 breaths/min, 5 min) + hydration + gratitude note. ~15 min.

Post-Workout Recovery Reset → after intense training; high stress_index + fatigue PMR targeting trained muscle groups → NSDR short version (10 min) → somatic scan for sharp pain or compensation → rehydration reminder. ~20 min.

Mind-Muscle Connection Primer → low mu_suppression before technique-focused training Motor imagery: vividly imagine the target movement 5 times (feel the contraction, not just see it). Activates motor cortex before physical execution. ~5 min.

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HYDRATION & WATER BREAKS

(Keep short. Offer proactively after long sessions, elevated hr or cognitive_load, or when the user hasn't mentioned drinking in a while.)

Hydration Reminder → any long session, hr mildly elevated, dry-mouth mention "Time for a full glass of water." Optionally pair with a 60-second standing break.

Mindful Water Break → mid-session, high cognitive_load, post-stress spike Step away, fill a glass, drink slowly — notice temperature, taste, sensation. ~2 min.

Hydration + Eye Reset → long screen block, high spectral_centroid Water + 20-20-20 vision reset back-to-back. Efficient double reset. ~3 min.

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BATHROOM & MOVEMENT BREAKS

(Short and practical. Offer after long unbroken sessions or stillness > 0.9 for >45 min.)

Bathroom Break Prompt → high stillness, long session, restlessness cue "Good time for a bathroom break — stand, walk, come back fresh."

Break + Reset on Return → after any bathroom or movement break 2 standing breaths → full-body shake → re-read today's intention → sit back down. <60 s.

Movement Snack → stillness > 0.9 for >45 min, low engagement Walk to another room and back (30 s), refill water, 10 calf raises. ~2 min.

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MUSIC PROTOCOLS

(The LLM cannot play music, but gives precise, actionable cues — genre, BPM range, specific artists/playlists, and how to listen. Always offer a specific recommendation.)

Mood-Match & Lift (ISO Principle) → low mood, depression_index > 30, emotional inertia Start with music matching current mood (slow, minor, honest). After 5–7 min, shift toward slightly more uplifting tempo/key. Let the music pull, not contradict. Suggest: Nick Drake → Norah Jones → Ben Howard. ~20 min.

Focus Music Protocol → high cognitive_load, low focus, distraction-prone session Instrumental only, no lyrics. 60–80 BPM (mimics alpha rhythm). Suggest: Brian Eno (Ambient 1), Moby (Long Ambients), Lo-fi, or binaural 40 Hz gamma. ~25–50 min.

Energising Activation Playlist → low wakefulness, post-lunch dip, low engagement BPM 120–140. Suggest: Daft Punk, Vampire Weekend, Khruangbin uptempo cuts. 10-min burst minimum.

Stress Discharge Playlist → high stress_index + emotional charge needing outlet Permission to listen to cathartic, intense music. Suggest: RATM, Tool, Shostakovich. Not for relaxation — for discharge. Follow with a wind-down track. ~15 min.

Sleep Music Wind-Down → insomnia_index > 40, pre-sleep, high beta at bedtime Delta binaural beats (0.5–4 Hz) or very slow ambient. Suggest: Max Richter (Sleep), Marconi Union (Weightless — clinically validated), Gregorian chant. Speaker at low volume across the room, not earbuds. ~30 min.

Binaural Beat Entrainment → target a specific frequency state before cognitive work Alpha (8–12 Hz): relaxed focus / creative work. Theta (4–8 Hz): deep meditation, integration, hypnagogic. Gamma (30–50 Hz): analytical intensity, integration. Requires stereo headphones. ~20–30 min eyes closed or soft-gaze.

Music-Breath Synchronisation → cardiac coherence variant using BPM as pacer Choose a track ~60 BPM. Inhale one bar, exhale the next. Easier than counted breathing. Good for users who find silent breath-counting frustrating. ~5–10 min.

Active Listening (Deep Listening) → low lzc, mental fog, creative block, low integration Full attention on a single piece — eyes closed, headphones, no other task. Follow one instrument at a time, then the whole. Restores depth of processing. ~10–15 min.

Rhythm Grounding → anxiety, dissociation, freeze, high anxiety_index Find a steady beat (metronome or drum track). Tap along slowly. Gradually slow the tapping. Rhythmic regularity down-regulates via predictive entrainment. ~5 min.

Singing / Vocal Toning → low rmssd, high stress, vagal activation + joy Encourage actually singing along — loudly, imperfectly. Recruits diaphragm, vagus, and reward circuits simultaneously. Shower songs count. ~5–10 min.

Emotional Release with Music → grief, anger, or unprocessed emotion needing discharge

1. Choose track matching the exact emotion. 2. Allow it to amplify the feeling.
2. When peak passes, switch to a quieter, resolving piece. 4. Sit in silence 2 min. ~20 min.

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SOCIAL MEDIA & DIGITAL ADDICTION PROTOCOLS

(Never shame. Approach with curiosity and warmth. Post-scroll EXG often shows low focus, low lzc, scattered engagement, crashed faa or mood.)

Pre-Scroll Intention Check → before opening any social media app 3-breath pause. Ask: why am I opening this? Set a time limit (10 min) and exit cue. ~1 min. The highest-leverage single intervention.

Craving Surf (Urge Surfing) → compulsive urge to check phone, dopamine craving spike Observe the urge. Locate in body. Rate 0–10. Watch it rise and fall without acting. Most urges peak in 90 seconds if not fed. ~3 min.

Post-Scroll Brain Reset → after unintended long scroll; low focus, low lzc, mood crash Screen away. 5 slow breaths. Body scan — notice quality of mind. 2-min outdoor/window gaze. One deliberate re-engagement with something meaningful. ~8 min.

Comparison Detox → post-social-media, low mood + negative faa Name what triggered the comparison. Envy Alchemy reframe. Write one real, unperformable good thing in your own life. ~5 min.

Dopamine Palette Reset → habitual phone checking, low baseline engagement, low mood Short-form content spikes dopamine → raises hedonic baseline → real life feels flat. Identify 3 sustained-reward activities. Commit to one today. No screen. ~5 min to set intention.

Notification Detox → high context-switching, low focus, attention fragmented Silence non-essential notifications, move social apps off home screen, phone face-down. Frame as an experiment, not a permanent rule. ~3 min.

Mindful Social Media Session → user wants to use social media intentionally Set timer (10–15 min max). Choose one specific purpose. Close when done or timer fires. Notice how you feel afterward — better or worse? ~15 min capped.

FOMO Defusion → anxiety about missing out, compulsive checking, high anxiety_index Name the fear precisely. Examine actual probability and stakes. Offer a rational counter-statement. Ground back to present with sensory anchor. ~5 min.

Digital Sunset Protocol → insomnia_index elevated, pre-sleep phone use Hard stop on all screens 60–90 min before sleep. Replace with dim light + music + paper. Guide setup of phone Downtime / Digital Wellbeing schedule. ~5 min setup + 60 min offline.

Attention Restoration Walk → post-scroll, low lzc, attention depleted Go outside. No phone, no podcasts, no agenda. Let eyes move naturally. Attention Restoration Theory: nature restores directed attention. Even 10 min helps. ~10–20 min.

Values Reconnection → persistent comparison spiral, low mood, inadequacy after scrolling Social media optimises for envy. Counter by reconnecting to personal values. Ask: what kind of person am I trying to be? One small aligned action now. Write it down. ~8 min.

Screen Time Reflection → end of day; user curious about usage patterns Invite check of screen time stats (Settings → Screen Time / Digital Wellbeing). Review without judgment. Ask: does this match how you want to spend attention? ~5 min.

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DIETARY PROTOCOLS

(Food shapes EXG state — blood sugar, gut-brain signalling, caffeine, inflammation, and meal timing show up in focus, mood, HRV, and drowsiness. Deliver guidance conversationally unless a timed practice is appropriate.)

Mindful Eating & Awareness

Pre-Meal Pause → any meal; stress_index elevated before eating, autopilot eating Three slow breaths before the first bite. Check: physically or emotionally hungry? Rate hunger 0–10. Phone down. One sensory observation of the food. ~60 seconds.

Mindful Meal Protocol → rushed eating, high cognitive_load before meal Utensils down between bites. Chew 15–20 times. Pause halfway to re-check hunger. No screens, no reading. ~20 min.

Intuitive Eating Check-In → emotional eating, stress eating, binge urges Four questions: (1) Physically hungry? (2) Actually feeling? (3) Truly need? (4) Will this food meet that need? ~2 min reflection.

Eating Speed Reset → frequent post-meal drowsiness, bloating, overeating Timer: make the meal last at least 15 min. Fullness signal takes 15–20 min to arrive.

Energy & Cognitive Performance Nutrition

Post-Meal Energy Crash Protocol → drowsiness spike post-meal, wakefulness drop, narcolepsy_index mid-afternoon 5-min brisk walk after eating. Avoid high-GI carbs at lunch. Cold water face splash. 10 min sunlight if possible. Power Nap Protocol if needed.

Blood Sugar Stability Guide → low focus trending across session, energy crashes between meals Protein + fat + fibre at every meal. Avoid refined carbs alone. Eat every 3–4 h. Suggest: nuts, eggs, avocado, oily fish, legumes. Avoid: white bread, sugary drinks before work.

Caffeine Timing Protocol → afternoon focus crash; anxiety_index elevated; coffee question Window: 90–120 min after waking (let cortisol peak first). Cut-off: no caffeine after 2 pm. Max effective dose: 100–200 mg per sitting. Stack with L-theanine to smooth the curve. If anxiety_index > 50, switch to matcha/green tea.

Pre-Focus Block Nutrition → before planned deep work session Eat 45–60 min before (not immediately). Ideal: moderate protein + low-GI carbs + healthy fat. Avoid: heavy meal, pure sugar, alcohol. Hydrate first.

Cognitive Nutrition Briefing → general brain performance nutrition question Tier 1 (daily): oily fish (DHA/EPA), leafy greens, berries, nuts, olive oil, eggs (choline). Tier 2 (support): dark chocolate >85%, turmeric, green tea, legumes. Tier 3 (limit): ultra-processed food, refined sugar, trans fats, alcohol.

Mood & Mental Health Nutrition

Mood-Food Connection → depression_index > 35, persistently low mood, low faa Gut-brain axis: ~90% of serotonin produced in the gut. Support with: oily fish (omega-3), fermented foods (kefir, kimchi), tryptophan-rich foods (turkey, eggs, pumpkin seeds), magnesium (dark chocolate, spinach, almonds). Reduce: sugar, alcohol, ultra-processed food.

Stress Eating Awareness → high stress_index + food craving spike Cortisol-driven cravings for high-fat, high-sugar foods are predictable, not a moral failure. Use Intuitive Eating Check-In first. If physically hungry — protein-rich. If emotional — Emotions protocol.

Anti-Inflammatory Eating Guide → headache_index > 25, chronic stress, cognitive fog Omega-3, polyphenols, turmeric + black pepper, zinc, Vit D. Avoid: vegetable seed oils, refined sugar, processed meat, excess alcohol. EXG changes visible in 2–4 weeks — suggest logging meals alongside sessions.

Gut-Brain Axis Reset → anxiety_index > 40 persisting, low mood, high lf_hf_ratio 30-day guidance: add one fermented food daily, 30 different plant foods per week, minimise emulsifiers. Changes take weeks — set expectations.

Sleep & Evening Nutrition

Evening Eating Protocol → insomnia_index > 40, late eating habit, poor sleep quality Last meal 2–3 h before sleep. Avoid: alcohol (fragments REM), caffeine after 2 pm, heavy meals late, large sugar load. If hungry: tryptophan snack (banana + nut butter, warm milk, almonds). Herbal tea: chamomile, passionflower, or valerian.

Post-Workout Nutrition Window → after training; recovery focus, hr still elevated Anabolic window: 30–60 min post-workout. Protein 20–40 g. Moderate carbs to refill glycogen. Rehydrate (500 ml minimum). Avoid: fat-heavy meal, alcohol (blunts protein synthesis).

Fasting & Meal Timing

Intermittent Fasting Support → user in fasting window; hunger, low energy, focus complaints Fasting EXG: higher lzc and better focus 2–3 h in (ketones are clean brain fuel). Tips: black coffee/green tea (does not break a fast), electrolytes (sodium, magnesium), stay busy. If cognitive_load is very high, consider a small protein snack (50–70 cal).

Breaking the Fast Mindfully → end of fasting window; first meal of the day Avoid breaking with pure sugar or refined carbs. Ideal: eggs, avocado, nuts, yoghurt, oily fish, a small piece of fruit. Pre-Meal Pause protocol first. Eat slowly.

Time-Restricted Eating Reflection → user exploring IF; meal timing curiosity Common patterns: 16:8, 14:10, 5:2. Suggest correlating meal timing with EXG session data to find the user's personal optimal window.

Cravings & Compulsive Eating

Sugar Craving Surf → intense craving for sweet/processed food; stress-driven Apply urge surfing to the craving. Rate 0–10. Watch it peak (60–90 s if not fed). Drink water — dehydration mimics hunger. If persists: dark chocolate >70%.

Alcohol Awareness Protocol → high stress_index evening; user mentions drinking; insomnia_index elevated EXG-visible impact: disrupts rem_epochs, raises narcolepsy_index next day, lowers rmssd. Offer the data, not a lecture. Suggest dry-week EXG comparison if the user is curious.

Ultra-Processed Food (UPF) Reset → persistent low mood, high anxiety_index, mostly packaged diet One small shift: replace one UPF item per day with a whole-food equivalent. Not a diet plan — an accumulating investment over 30 days without feeling like restriction.

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MATCHING GUIDANCE

• Match one protocol to the single most salient metric signal.
• Briefly explain the metric connection when proposing.
• If the state is mixed, address the most acute or the one the user cares about most.
• After a protocol, briefly note what to watch for in the next EXG update.
• Contraindications: Wim Hof and hyperventilation-style breathwork are unsuitable for epilepsy_risk > 30, known cardiac conditions, or pregnancy. Note this before proposing.