The full catalog
Everything for energy
531 entries pulled from 54 stacks. Default order is consensus: the number of tracked people who have publicly backed each one.
41 entries
Reset- ProtocolFREE, no cost01
Time-restricted eating
Confining food to a set window, often 8-10 hours a day
Backed by 21 of 54 stacks: 13 do it, 0 recommend it, 8 have discussed it - ProtocolFREE, no cost02
Consistent sleep and wake times
Same bedtime and wake time every day, weekends included
Backed by 20 of 54 stacks: 11 do it, 6 recommend it, 3 have discussed it - HabitFREE, no cost03
Daily walking
A long walk most days, often without headphones
Backed by 17 of 54 stacks: 12 do it, 5 recommend it, 0 have discussed it - HabitFREE, no cost04
Cutting out alcohol
Drinking nothing, or close to it: the most common upgrade in these stacks
Backed by 13 of 54 stacks: 5 do it, 2 recommend it, 6 have discussed it - ProtocolFREE, no cost05
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
Backed by 12 of 54 stacks: 5 do it, 5 recommend it, 2 have discussed it - ProtocolFREE, no cost06
Eight hours of sleep
Protecting a full night in bed as a training input, not a leftover
Backed by 11 of 54 stacks: 8 do it, 2 recommend it, 1 have discussed it - ProtocolFREE, no cost07
Morning sunlight exposure
Bright outdoor light soon after waking, 5-30 minutes and no sunglasses
Backed by 10 of 54 stacks: 6 do it, 3 recommend it, 1 have discussed it - ProtocolFREE, no cost08
Breathwork
Structured breathing sessions to shift the nervous system up or down
Backed by 6 of 54 stacks: 3 do it, 2 recommend it, 1 have discussed it - ProtocolFREE, no cost09
High-intensity interval training
Short all-out efforts with full recovery in between, a few times a week
Backed by 6 of 54 stacks: 5 do it, 0 recommend it, 1 have discussed it - HabitFREE, no cost10
Napping
Short early-afternoon naps: useful, but easy to get wrong
Backed by 6 of 54 stacks: 4 do it, 1 recommend it, 1 have discussed it - HabitFREE, no cost11
Pre-workout music
Headphones on, a set playlist, and a fixed cue to switch into training mode
Backed by 5 of 54 stacks: 5 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost12
Afternoon caffeine cutoff
A cutoff in early afternoon; caffeine's half-life runs longer than most expect
Backed by 4 of 54 stacks: 1 do it, 2 recommend it, 1 have discussed it - ProtocolFREE, no cost13
Daily cardio
Around half an hour of aerobic work most days, at any pace you can sustain
Backed by 4 of 54 stacks: 4 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost14
Daily step target
Hold a fixed daily step count so everyday movement does not quietly shrink on a diet
Backed by 3 of 54 stacks: 2 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost15
Delayed morning caffeine
A 90-120 minute gap between waking and the first coffee
Backed by 3 of 54 stacks: 3 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost16
Low-carb diet
Cutting carbohydrates and sugar so the body runs mostly on fat and protein
Backed by 3 of 54 stacks: 2 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost17
Anti-inflammatory eating
Mostly plants, some fish and lean meat, and little sugar, dairy or processed food
Backed by 2 of 54 stacks: 1 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost18
Daily hydration target
Drinking to a set daily volume, often half your body weight in ounces
Backed by 2 of 54 stacks: 1 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost19
Hard thinking before lunch
Book the mentally demanding work for the morning and stop making big calls late in the day
Backed by 2 of 54 stacks: 2 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost20
Hot water with lemon
A mug of hot water with a slice of lemon, to start the day or wind it down
Backed by 2 of 54 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost21
Reverse diet
Adding calories back a little at a time after a long diet, instead of all at once
Backed by 2 of 54 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost22
Slow fat-loss phase
Losing 0.5 to 1 percent of bodyweight a week, or slower, so the diet barely registers
Backed by 2 of 54 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost23
Anti-glycolytic training
Short powerful bursts with long easy recovery, keeping lactic acid low
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost24
Eating to 80 percent full
Stop eating before you are full, the Okinawan hara hachi bun me practice
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost25
Energy calendar
Color-code each finished day's calendar by what created energy and what drained it
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost26
Front-loaded eating
Most of the day's food eaten earlier, with the smallest meal last
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost27
High five in the mirror
A silent high five to your own reflection after brushing your teeth
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost28
Menstrual cycle tracking
Logging cycle days and symptoms, then reading training and fueling against them
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost29
Morning puttering
A slow, unscheduled first hour or two: coffee, the paper, breakfast, no meetings
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost30
Nasal breathing
Breathe through the nose by default, including during easy exercise
Backed by 1 of 54 stacks: 0 do it, 0 recommend it, 1 have discussed it - HabitFREE, no cost31
No alarm clock
Waking without an alarm, kept only for early flights
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost32
No fried food or artificial sugar
Dropping fried food, artificial sweeteners and artificial drinks, at least while competing
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost33
No sugary soft drinks
Water as the default drink, with sugar-sweetened sodas cut out entirely
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost34
Phone calls after a workout
Spend the flat half hour after training on calls, not on hard work
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost35
Polarized training
Most sessions easy, a few genuinely hard, almost nothing in the middle
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost36
Six small meals a day
Eating every three to four hours instead of three large meals
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost37
Time in nature
Deliberate time outdoors among trees, water or open sky, most days
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost38
Two meals and a snack
Breakfast plus one main meal, with a small low-sugar snack between them
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost39
Ultimate frisbee
A running team sport played with a disc and no referees
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost40
Water before coffee
A full glass of water on waking, before the first cup of coffee
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost41
Work-life harmony
Treat work and home as feeding each other rather than as a strict trade-off
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it
Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed.