Please read this page before applying anything described in Health Protocols
In short: Health Protocols is educational material about sleep, energy, and focus. It is not medical advice, it does not diagnose any condition, and it does not prescribe any treatment. It is written for adults in general good health. If you have a health condition, take medication, are pregnant or breastfeeding, or have a cardiovascular, neurological, or eating-disorder history, speak to a qualified health professional before applying anything in this book. No individual result is guaranteed.
Health Protocols — The Practical Manual for Optimising Sleep, Energy and Focus and its companion volume, the Health Protocols Companion Guide, are published by NovaBiz LLC and written by Ryan Caldwell, Performance and Health Consultant. They are informative and educational works. Their purpose is to present, in a practical form, general information and habits relating to sleep, daily energy, and concentration, and to explain how the author approaches these subjects.
This material is general in nature. It is not tailored to you, to your body, to your medical history, or to your circumstances.
Nothing in this publication or on this website constitutes medical advice, a medical opinion, a diagnosis, a prescription, or a course of treatment. Nothing in it creates a patient–practitioner relationship between you and the author or the publisher. The author is not acting as your physician and is not addressing your individual situation.
The publication does not claim to prevent, treat, cure, or diagnose any disease, and it does not claim to reduce the risk of any disease. Statements in the publication about sleep, energy, and focus describe general habits and observations; they are not clinical claims and must not be read as such.
The publication is written for adults who are in general good health. It is not intended for children, and it is not intended for anyone whose health situation requires individual supervision.
You should speak to a qualified health professional before applying anything described in the publication if any of the following applies to you:
In these situations, the appropriate step is to seek individual advice, not to apply a general protocol found in a book.
Some of the practices described in the publication are safe when they are carried out correctly, in the right setting, and by a person for whom they are suitable. Applied incorrectly, or by a person for whom they are not suitable, they can cause harm. The following warnings are not optional reading.
Breathing exercises must be performed only while you are seated or lying down, in a safe place, and fully attentive to what you are doing. Never practise breathing exercises in water, while swimming or bathing, or near water. Never practise them while driving or riding a vehicle, while cycling, while operating machinery or tools, while supervising children, or during any activity that requires your attention. If you feel dizzy, faint, tingling, or short of breath, stop immediately and return to your normal breathing. If such sensations persist or recur, seek medical advice. People with respiratory, cardiac, or neurological conditions, and people who experience panic attacks or dissociation, should not begin these exercises without medical clearance.
Cold exposure and heat exposure carry genuine contraindications. Do not use cold showers, cold baths, ice baths, saunas, hot baths, or any similar practice if you have a heart condition, uncontrolled high blood pressure, an arrhythmia, a history of stroke or transient ischemic attack, Raynaud's phenomenon, cold urticaria, cryoglobulinemia, sickle cell disease, a seizure disorder, or any condition that impairs your sensation of temperature. Do not use them while pregnant, while under the influence of alcohol or drugs, or when you are alone in a remote place. Never combine cold or heat exposure with breath-holding in water. Build exposure gradually, stop at the first sign of distress, disorientation, chest pain, severe headache, or numbness, and seek medical help if symptoms do not resolve. If you take medication that affects your heart rate, blood pressure, or blood clotting, ask your physician first.
Intermittent fasting and other changes to when and what you eat are not appropriate for everyone, and are discouraged in several medical situations. Do not begin any form of fasting if you are pregnant or breastfeeding, if you are under 18, if you have or have had an eating disorder, if you have diabetes or another condition affecting blood sugar, if you take medication that must be taken with food or that affects blood sugar, if you have a history of fainting or low blood pressure, or if you are underweight or malnourished. Fasting can cause dizziness, fatigue, irritability, headaches, and impaired concentration, and it can interfere with medication. Speak to a qualified health professional, and where relevant to a registered dietitian, before changing your eating pattern.
The publication may mention supplements or other substances in a general and educational way. Do not take any supplement or substance on the basis of this publication alone. Supplements can interact with prescription medication, with other supplements, and with existing conditions, and can be unsuitable during pregnancy or breastfeeding. Check every interaction with your physician or pharmacist before taking anything, respect the stated dosages, and do not exceed them. Buying and using supplements is entirely your decision and your responsibility.
Physical activity, dietary changes, and changes to your sleep schedule should be introduced gradually. Stop any practice that causes pain, discomfort, or a deterioration in how you feel, and seek medical advice if symptoms persist. Nothing in the publication replaces an examination, a diagnosis, or a treatment prescribed by a qualified professional.
No individual result is guaranteed. Outcomes depend on many factors that are outside the author's and the publisher's control, including your general health, your circumstances, your consistency, and how you apply what you read. Any example, figure, or observation mentioned in the publication describes a particular situation and must not be understood as a promise that you will obtain the same result. The publication does not offer any guarantee of improvement in sleep, energy, or focus, and it makes no claim about your health outcomes.
The publication cites scientific studies and sources to support the general information it presents. These references are cited for information and transparency. The authors, researchers, institutions, and journals cited have not reviewed, approved, endorsed, or sponsored this publication, and their mention must not be read as a recommendation of it. Any interpretation of a cited study is the author's own, and a scientific reference does not guarantee that a practice will produce a given result for you.
To the fullest extent permitted by applicable law, you use this publication, and apply anything it describes, at your own risk and on your own responsibility. The author, Ryan Caldwell, and the publisher, NovaBiz LLC, together with their members, managers, employees, and partners, accept no liability for any injury, harm, loss, or damage, direct or indirect, arising from the use or misuse of the information contained in this publication, from the application of any practice it describes, or from any decision taken on the basis of it.
This release does not apply where liability cannot lawfully be excluded or limited, and nothing in this disclaimer deprives you of the mandatory protections of the law of your country of residence. Your attention is also drawn to sections 9 and 10 of our Terms of Service.
This publication is not a means of obtaining help. If you experience chest pain, difficulty breathing, fainting, a severe or sudden headache, confusion, or any other urgent symptom, contact your local emergency services or go to the nearest emergency department immediately. Do not wait, and do not look for an answer in a book.
If anything in this publication raises a health question, the right person to ask is a qualified health professional who knows your situation. For any question about the publication itself, or about your order, write to support@novabiz.pro; please note that our support team answers questions about the product and your purchase, and cannot give medical advice.
Last updated: 23 September 2026.