Therapeutic Intervention Framework
Tier 1 — Foundational Lifestyle Pillars
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| Hormonal Balance | Sleep Optimization | 7–9 hours nightly; consistent schedule; limit caffeine/screens. |
| Metabolic | Mediterranean Diet | Healthy fats, lean protein; fish 2–3x/week. |
| Metabolic | Hydration Optimization | 2–3 L/day; adjust for heat/exercise; include electrolytes. |
| Cardiovascular | Zone 2 Exercise | 30–90 min, 3–5x/week; steady-state aerobic. |
| Cardiovascular | Resistance Training | 2–4x/week; 2–4 sets, 6–15 reps. |
| Cardiovascular | Mobility & Stretching | 10–20 min daily or post-workout. |
| Cardiovascular | Posture & Ergonomics | Daily posture work; ergonomic alignment. |
| Nervous System | Walking / Grounding | 20–60 min outdoors, 3–7x/week. |
Tier 2 — High-Impact Metabolic & Conditioning
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| Metabolic | Intermittent Fasting | 12–16h fast; hydrate; avoid severe caloric restriction. |
| Metabolic | Caloric Restriction | Reduce intake 10–20%; prioritize protein/micronutrients. |
| Cardiovascular | HIIT | 20–30 min, 2–3x/week; warm up thoroughly. |
| Metabolic | Ketogenic Diet | Low-carb, high-fat; monitor electrolytes. |
Tier 3 — Nervous System & Stress Regulation
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| Nervous System | Yoga / Meditation | 20–60 min, 3–7x/week. |
| Nervous System | Resonance Breathing | 5–15 min, 1–2x/day. |
| Nervous System | Breathwork / Pranayama | 10–20 min daily. |
| Nervous System | HRV Biofeedback | 10–20 min, 3–5x/week. |
| Nervous System | Therapeutic Grounding | 10 min daily barefoot on grass. |
Tier 4 — Thermal, Hormonal & Inflammation
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| Cellular Recovery | Sauna Therapy | 15–30 min, 2–4x/week. |
| Inflammation | Cold Exposure | 30 sec–10 min, 2–5x/week. |
| Hormonal Balance | Hormone Replacement Therapy | Physician-guided, labs monitored. |
Tier 5 — Tissue, Cellular & Recovery Therapies
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| Nervous System | Breathwork & Lung Training | Daily diaphragmatic or inspiratory training. |
| Cellular Recovery | Myofascial Release | 20–45 min, 1–3x/week. |
| Cellular Recovery | Joint & Tissue Mobility | Daily targeted mobility drills. |
| Cellular Recovery | Compression Therapy | 1–2x/day post-activity. |
| Cellular Recovery | Cryotherapy / Ice Therapy | 2–5 min, 2–3x/week. |
| Cellular Recovery | Red Light Therapy | 5–20 min, 3–5x/week. |
| Cellular Recovery | Shockwave Therapy | 1–2x/week under guidance. |
| Cellular Recovery | PRP Therapy | 1–3 injections, 4–6 weeks apart. |
| Cellular Recovery | HBOT | 60 min, 1–3x/week under supervision. |