This is one of my favorite cognitive enhancement techniques, and one of the few that has actually stuck around in my routine. It is also the one that gets the most shock from people, thought it's actually both very safe and quite effective! Disclaimer: Though some of the early studies used lasers, later studies used LEDs to achieve the same effect. That's also what I use.
I feel more persistent cognitive energy when I do it, and much less mental tiredness from days when I do a lot of mental work. It takes some time (a few days or a couple of weeks) to build up its effect, and it's not like the various pills people take for cognitive enhancement where you feel effects within the hour; this is about building long-term physical adaptations that improve functioning.
The basis of the protocol is simple: LEDs and lasers of a certain frequency can penetrate the skull, reach the cortex, and affect the mitochondrial therein. TULIP is just a modification of this technique, which has been used in several studies under the name LLLT (low-level laser therapy). The mechanism of action of LLLT is based on photon energy absorption by cytochrome oxidase, the terminal enzyme in the mitochondrial respiratory chain. Cytochrome oxidase has a key role in neuronal physiology, as it serves as an interface between oxidative energy metabolism and cell survival signaling pathways. Cytochrome oxidase is an ideal target for cognitive enhancement, as its expression reflects the changes in metabolic capacity underlying higher-order brain functions.
The TULIP protocol is an adaptation of LLLT that was originally developed by an anonymous user named "lostfalco" of the ancient forum LongeCity, one of the oldest and most important places on the web for cognitive enhancement. (To this date, it far outclasses r/nootropics).
To put it simply, you're applying a hormetic effect that directly increases the metabolic capacity of neurons in the outer cortex. The upshot of this seems to be better cognitive functioning overall, and in my own case what I notice is consistent, persistent mental energy.
0) The ELI5 summary
The TULIP protocol combines light therapy targeted at the brain with specific supplements that support mitochondrial function. In addition to using near-infrared light to very lightly stimulate neurons, the protocol includes compounds like PQQ and CoQ10 to enhance cellular energy production. This guide is my attempt at a summary of the protocol, backed by specific research sources.
What you can expect: improved focus and working memory, better mood regulation, easier sleep initiation, better functioning even if you're sleep deprived, and potentially some long-term neuroprotective benefits.
1) How it works
The near-infrared light targets cytochrome-c oxidase, a key enzyme in your neurons' mitochondria. When photons hit this enzyme, they boost electron transport and trigger a mild stress response that improves neural mitochondrial function, similar to how exercise works.
This leads to a cascade of beneficial effects: increased ATP production (cellular energy), enhanced growth factor signaling like BDNF and NGF, better blood flow and oxygen delivery to the brain, reduced inflammation, and improved connectivity between brain networks.
There's a strong dose-response curve to be aware of. Too little won't trigger adaptation, but too much can overwhelm the system and reduce benefits. The first time you try it, you're likely to feel some fatigue/sleepiness and the next day may feel some brain fog. This is normal the first time or two; but if you feel that all the time, it's a sign you should use a lower dose.
2) Equipment & setup
You'll need an LED device that emits near-infrared light in the 810–850 nanometer range. Look for an LED array or pad designed for skin contact—typically these have 48 to 96 individual LEDs arranged in a grid. Some cheap security illuminators, surprisingly, fit the bill. These are the products I use:
However, you can use any LED devices that emit light at the right frequency, and have a light density of 45-55 mW/cm^2.
For best results, press the LEDs right against the skin. Remove any glass or plastic diffuser if your device has one. If you have thick hair, part it to create a direct path to the scalp and apply light pressure for good contact.
3) Daily Supplements (optional, but they're what makes this TULIP and not just vanilla LLLT)
PQQ (pyrroloquinoline quinone): Take 10–20 mg a day at breakfast or lunch. This compound promotes the creation of new mitochondria, giving the light therapy more targets to work with.
CoQ10: Take 100–200 mg with a fatty meal. Use the ubiquinol form rather than ubiquinone for better absorption. CoQ10 helps your existing mitochondria work more efficiently by improving electron transport.
Shilajit: Take 250 mg with meals. This natural compound acts as a mitochondrial cofactor and may enhance CoQ10's effects while providing anti-fatigue benefits through its fulvic acid content.
Creatine: Take 10 g per day. This isn't technically part of the protocol, but also has mitochondrial effects and is synergistic. You may already be taking this one as it is rapidly becoming a well-known nootropic.
The light therapy will still work without supplements, but they do seem to enhance the effect. If you're already taking other nootropics, keep your stack stable for 2–4 weeks so you can properly assess what's working.
4) Dosing — quick start guide
How often: Three times per week (like Monday-Wednesday-Friday) or a pattern of two days on, one day off.
When to do it: Evening sessions work best, shortly before bed. Many people feel pleasantly sleepy afterward. If you find yourself more alert instead, move your sessions earlier. I usually feel sleepy right after, and do it in the evening while watching a show/movie.
Where to apply the light:
Cover 14 total spots in a systematic pattern:
- Forehead: 5-7 positions along your hairline from left to right (I do 7 spots since I have a big forehead). Use the smaller LED device for this.
- Scalp: 9 positions in three rows (temporal, parietal, occipital regions on each side, plus three midline spots). Use the larger LED device for these spots.
How long per spot:
- Week 1: Start conservatively with 30ish seconds per spot
- Week 2: Start increasing towards 60 seconds
- Weeks 3–4: Continue to increase based on how you feel, but don't go overboard
- Don't routinely exceed 120–150 seconds per spot; there doesn't seem to be much benefit to doing more
Technical note: At 50 mW/cm², you're delivering about 6 joules per square centimeter in 2 minutes. These doses ensure enough light reaches your cortex to be effective without overdoing it. Up to 8 joules seems to have effects, and it levels off after that.
5) Step-by-step procedure
- Prepare: Drink some water, part your hair where needed, wipe any oils from your skin, and set a timer.
- Start with the forehead: Place the LED pad flush against the first position and run your timer. Move systematically across all 5 forehead spots.
- Continue to the scalp: Work through the 9 scalp positions, maintaining light pressure and keeping gaps minimal (less than 5mm between positions).
- Wind down: After finishing, dim the lights and relax. This is a good time to head to bed.
- Track your results: Make brief notes about your focus, mood, and sleep quality. If you have an Oura or similar device, it's a good idea to log these sessions so you can see the effect on your metrics.
6) Progression & scaling
After 1-2 weeks, if you're tolerating the protocol well without headaches or irritability, you can increase the dose. Either add 30–60 seconds per spot OR add one extra session per week—but not both at once.
Take a deload week every 6–8 weeks where you skip sessions entirely. When you resume, go back to your last comfortable dose. Most people eventually settle on about 90–120 seconds per spot, three times weekly.
7) Safety & contraindications
Medical considerations: If you're on photosensitizing medications or have a photosensitive condition, use extra caution. Don't use this over areas with active cancer. Pregnant women and people with epilepsy should consult their healthcare provider first, as research data is limited.
Signs you're overdoing it: If you experience a heavy-headed feeling (beyond the first 1-3 sessions), increased irritability, or worsened sleep, reduce either the time per spot or the frequency of sessions. You can also move it earlier in the day. Overall, adverse events from this type of light therapy are rare and typically mild—-usually just temporary fatigue or mild headaches. It's a very safe intervention.
8) Does the light actually penetrate the skull?
Yes. Research using optical imaging shows that 1–5% of near-infrared light at these wavelengths reaches the outer layers of the brain. This is enough to measurably increase oxygen levels and enzyme activity in the cortex. Multiple controlled studies have documented real behavioral improvements from these doses.
9) Troubleshooting
Feeling wired or sleeping poorly: Move your sessions earlier in the day and reduce time per spot by 30–60 seconds.
No effects after 3–4 weeks: Double-check that you're getting good skin contact (part your hair properly), try increasing to 120 seconds per spot, or add one more session per week. If you have very dark hair or skin, consider using 810 nm instead of 850 nm wavelength.
Getting headaches: Cut your dose or frequency in half, make sure you're well-hydrated, and consider skipping the back-of-head (occipital) positions.
10) References
Mechanism & General Reviews
Rojas JC, Gonzalez-Lima F. (2013). Neurological and psychological applications of transcranial lasers and LEDs. Biochem Pharmacol. 86(4):447-57. doi: 10.1016/j.bcp.2013.06.012
Chung H, Dai T, Sharma SK, Huang YY, Carroll JD, Hamblin MR. (2012). The nuts and bolts of low-level laser (light) therapy. Ann Biomed Eng. 40(2):516-33. doi: 10.1007/s10439-011-0454-7
Cognitive Enhancement in Healthy Volunteers
Zhao C, et al. (2022). Transcranial photobiomodulation enhances visual working memory capacity in humans. Sci Adv. 8:eabq3211. doi: 10.1126/sciadv.abq3211
Barrett DW, Gonzalez-Lima F. (2013). Transcranial infrared laser stimulation produces beneficial cognitive and emotional effects in humans. Neuroscience. 230:13-23. doi: 10.1016/j.neuroscience.2012.11.016
Hwang J, Castelli DM, Gonzalez-Lima F. (2016). Cognitive enhancement by transcranial laser stimulation and acute aerobic exercise. Lasers Med Sci. 31(6):1151-60. doi: 10.1007/s10103-016-1962-3
Blanco NJ, Maddox WT, Gonzalez-Lima F. (2017). Improving executive function using transcranial infrared laser stimulation. J Neuropsychol. 11(1):14-25. doi: 10.1111/jnp.12074
Cerebral Oxygenation & Blood Flow
Tian F, Hase SN, Gonzalez-Lima F, Liu H. (2016). Transcranial laser stimulation improves human cerebral oxygenation. Lasers Surg Med. 48(4):343-9. doi: 10.1002/lsm.22471
Salgado AS, Zângaro RA, Parreira RB, Kerppers II. (2015). The effects of transcranial LED therapy (TCLT) on cerebral blood flow in the elderly women. Lasers Med Sci. 30(1):339-46. doi: 10.1007/s10103-014-1669-2
Effects in Older Adults
- Vargas E, Barrett DW, Saucedo CL, et al. (2017). Beneficial neurocognitive effects of transcranial laser in older adults. Lasers Med Sci. 32(5):1153-1162. doi: 10.1007/s10103-017-2221-y
Traumatic Brain Injury & Stroke
Naeser MA, et al. (2010). Transcranial LED therapy for cognitive dysfunction in chronic, mild traumatic brain injury: two case reports. In: Mechanisms for Low-Light Therapy V. SPIE, 2010. 75520L-12. Available at MIT DSpace
Lampl Y, Zivin JA, Fisher M, et al. (2007). Infrared laser therapy for ischemic stroke: a new treatment strategy: results of the NeuroThera Effectiveness and Safety Trial-1 (NEST-1). Stroke. 38(6):1843-9. doi: 10.1161/STROKEAHA.106.478230
Zivin JA, Albers GW, Bornstein N, et al. (2009). Effectiveness and safety of transcranial laser therapy for acute ischemic stroke. Stroke. 40(4):1359-64. doi: 10.1161/STROKEAHA.109.547547
Henderson TA, Morries LD. (2015). SPECT Perfusion Imaging Demonstrates Improvement of Traumatic Brain Injury With Transcranial Near-infrared Laser Phototherapy. Adv Mind Body Med. 29(4):27-33. PMID: 26535475
Morries LD, Cassano P, Henderson TA. (2015). Treatments for traumatic brain injury with emphasis on transcranial near-infrared laser phototherapy. Neuropsychiatr Dis Treat. 11:2159-75. doi: 10.2147/NDT.S65809
Naeser MA, Zafonte R, Krengel MH, et al. (2014). Significant improvements in cognitive performance post-transcranial, red/near-infrared light-emitting diode treatments in chronic, mild traumatic brain injury: open-protocol study. J Neurotrauma. 31(11):1008-17. doi: 10.1089/neu.2013.3244
Depression & Mental Health
Schiffer F, Johnston AL, Ravichandran C, et al. (2009). Psychological benefits 2 and 4 weeks after a single treatment with near infrared light to the forehead: a pilot study of 10 patients with major depression and anxiety. Behav Brain Funct. 5:46. doi: 10.1186/1744-9081-5-46
Disner SG, Beevers CG, Gonzalez-Lima F. (2016). Transcranial Laser Stimulation as Neuroenhancement for Attention Bias Modification in Adults with Elevated Depression Symptoms. Brain Stimul. 9(5):780-787. doi: 10.1016/j.brs.2016.05.009