Brain Health & Wellness
Wellness Protocol · 7 interventions
Hemsworth's APOE4-driven wellness overhaul: ice baths, sauna, meditation, breathwork, and nature immersion for Alzheimer's risk reduction.
01Interventions
Sleep
1 intervention- 01Dose & timing1 hour before bed Daily · Nightly
Sleep quality and brain health
Other steps
6 interventions- 02Dose & timingFull immersion Daily · 3x/week, mornings
Cold exposure for brain health — shown to decrease Alzheimer's risk
- 03Dose & timingLast 30 seconds of every shower Daily
Daily minimum cold exposure
- 04Dose & timing20 min at ~175°F (80°C) Daily · Regular
Heat stress combined with meditation/breathwork
- 05Dose & timingMindful meditation Daily · 3x/week+
Stress reduction — often during sauna and ice baths
- 06Dose & timingVaries Daily · Regular, under pressure
Stress management — box breathing when tense
- 07Dose & timing20 min without phone Daily · Regular
Lowers cortisol, reduces cognitive load
02Citations
- 01Limitless Ep 2 "Shock"Cold Exposure
- 02Men's Health via AS.com (Oct 2023)Sauna
03Edit history
- v1Current versionFebruary 18, 2026