The Lever Library
Every intervention the protocol uses. Each page describes what it is, the evidence base, and where it sits in the four-week stack. Doses and timing live in the app — personalized to your medications and history.
- diet
Beetroot juice (dietary nitrate)
Dietary nitrate from concentrated beetroot juice produces a modest, fast-onset reduction in resting systolic BP. Effect plateaus around day 14.
Moderate evidence → - supplement
Magnesium glycinate
The most bioavailable, most-tolerated magnesium form for BP work. Modest but consistent effect on resting systolic across meta-analyses.
Moderate evidence → - supplement
Omega-3 (EPA + DHA)
High-dose EPA+DHA produces a small but consistent BP reduction. Dose-dependent — small doses don't move the needle.
Moderate evidence → - exercise
Wall sits
Isometric wall sits are the highest-effect-size intervention in the protocol. JAHA 2023 meta-analysis ranked them above aerobic, dynamic resistance, and HIIT for resting BP reduction.
Strong evidence →
- breathing
NSDR (Non-Sleep Deep Rest)
A 10–20 minute parasympathetic protocol popularized by Huberman Lab. Reduces sympathetic tone and resting BP acutely; chronic effect is suggestive but less well-quantified.
Limited evidence → - thermal
Sauna
The KIHD Finnish cohort produced one of the cleanest dose-response curves in cardiovascular epidemiology. Frequent sauna use is associated with substantial reduction in cardiovascular mortality.
Moderate evidence →