The full catalog
Everything for fitness
531 entries pulled from 54 stacks. Default order is consensus: the number of tracked people who have publicly backed each one.
79 entries
Reset- Protocol$$$Cheap: Roughly under $50, or under $15/month.01
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
Backed by 41 of 54 stacks: 36 do it, 3 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.02
Protein-forward eating
Roughly 1g of protein per pound of target bodyweight, spread across meals
Backed by 19 of 54 stacks: 15 do it, 3 recommend it, 1 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.03
Protein powder
Whey or plant protein used to hit a daily protein target
Backed by 16 of 54 stacks: 11 do it, 3 recommend it, 2 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.04
Creatine monohydrate
The best-evidenced supplement in sports nutrition, taken at 3-5g a day
Backed by 11 of 54 stacks: 9 do it, 2 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.05
Electrolyte supplementation
Added sodium, potassium and magnesium, especially when fasting or sweating
Backed by 9 of 54 stacks: 9 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.06
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
Backed by 8 of 54 stacks: 8 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.07
Yoga
Regular yoga practice for flexibility, strength and a calmer nervous system
Backed by 8 of 54 stacks: 8 do it, 0 recommend it, 0 have discussed it - Gear$$$Cheap: Roughly under $50, or under $15/month.08
Kettlebell
One implement covering swings, carries and presses in a small space
Backed by 5 of 54 stacks: 3 do it, 1 recommend it, 1 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.09
Running
Regular running, from a short daily loop up to ultramarathon distance
Backed by 5 of 54 stacks: 4 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.10
Swimming
Lap swimming as low-impact cardio and a reset for the head
Backed by 5 of 54 stacks: 5 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.11
Whole-food plant-based diet
Plants, legumes and whole grains; little or no animal product
Backed by 5 of 54 stacks: 4 do it, 0 recommend it, 1 have discussed it - Gear$$$Cheap: Roughly under $50, or under $15/month.12
Resistance bands
Loop and tube bands for activation work, mobility drills and travel training
Backed by 4 of 54 stacks: 3 do it, 0 recommend it, 1 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.13
Batch cooking protein
Cook a week of chicken, lean meat or fish in one session so protein is always to hand
Backed by 3 of 54 stacks: 3 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.14
DEXA scan
Body composition and bone density scan, usually once or twice a year
Backed by 3 of 54 stacks: 1 do it, 1 recommend it, 1 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.15
Diet soda and non-nutritive sweeteners
Zero-calorie sweetened drinks used in place of sugar or as an appetite tool while dieting
Backed by 3 of 54 stacks: 3 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.16
Pull-ups
Bodyweight pulling, from a first rep to high daily volume on a doorway bar
Backed by 3 of 54 stacks: 2 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.17
Tennis
Singles or doubles on court, played as a lifelong sport rather than a workout
Backed by 3 of 54 stacks: 3 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.18
Can't Hurt Me
David Goggins's memoir: abuse, obesity, three Hell Weeks and the tools he built on the way
Backed by 2 of 54 stacks: 0 do it, 1 recommend it, 1 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.19
Collagen protein
Hydrolyzed collagen peptides stirred into hot drinks or shakes
Backed by 2 of 54 stacks: 2 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.20
Deadlift
Pulling a loaded barbell off the floor to a standing lockout
Backed by 2 of 54 stacks: 1 do it, 1 recommend it, 0 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.21
Eating the same meals every day
A fixed set of meals repeated for weeks so food needs no decisions
Backed by 2 of 54 stacks: 1 do it, 0 recommend it, 1 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.22
Outlive
Medicine 3.0 and the case for training decades in advance
Backed by 2 of 54 stacks: 0 do it, 2 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.23
Pilates
Controlled core and posture work on a mat or a spring-loaded reformer
Backed by 2 of 54 stacks: 2 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.24
Rucking
Walking with a loaded pack: zone 2 cardio plus load-bearing
Backed by 2 of 54 stacks: 2 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.25
The 4-Hour Body
Self-experimentation manual for fat loss, strength and sleep
Backed by 2 of 54 stacks: 0 do it, 1 recommend it, 1 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.26
15-15-15 workout
45 minutes of cardio split evenly across a spin bike, an elliptical and a treadmill
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.27
25 Hours a Day
Building a supplement company while serving as an active duty Army infantry officer
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.28
Alpha-GPC
Choline source taken before workouts or hard cognitive work
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.29
Beneath the Surface
Michael Phelps's memoir of his early career, written with Brian Cazeneuve
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.30
Betaine (trimethylglycine)
Beet-derived compound with modest evidence for power output and body composition
Backed by 1 of 54 stacks: 0 do it, 0 recommend it, 1 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.31
Bike commuting
Riding to and from work as built-in training time
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.32
Bone broth
Bones and connective tissue simmered down into a savory, gelatin-rich stock
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.33
Caloric surplus phase
Months of eating above maintenance, on purpose, to add size and strength
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - App$$$Cheap: Roughly under $50, or under $15/month.34
Carbon Diet Coach
Carbon
Subscription nutrition app that sets macros and adjusts them from your weekly check-ins
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.35
Discipline Equals Freedom
A short, deliberately blunt field manual for self-discipline
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.36
Endurance carbohydrate fueling
Carbohydrate drink and electrolytes taken by the hour on long efforts, rehearsed first
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.37
Fadogia agrestis
Herbal testosterone-support supplement with very limited human data
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.38
Finding Ultra
From overweight and alcoholic at 40 to ultra-endurance athlete
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - App$$$Cheap: Roughly under $50, or under $15/month.39Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it
- Protocol$$$Cheap: Roughly under $50, or under $15/month.40
Foam rolling
Pressing body weight into a dense foam cylinder to work through tight muscle
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.41
Gluten-free eating
Cutting wheat, barley and rye out of every meal
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Gear$$$Cheap: Roughly under $50, or under $15/month.42
Heart rate monitor
Chest strap or watch that logs heart rate and estimates calories burned
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.43
Herbalife24 CR7 Drive
Herbalife
Carbohydrate and electrolyte sports drink Herbalife developed with Cristiano Ronaldo
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.44
High-protein frozen meals
Ready meals chosen for protein and fiber when there is no time to cook
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.45
Intra-workout carbohydrate drink
Sipping a carbohydrate drink through a session to keep fuel topped up
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.46
Kettlebell Simple & Sinister
Pavel Tsatsouline's minimal kettlebell program built on two lifts
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.47
Kettlebell swing
Explosive hip hinge with a bell, swung one-handed or two, in short sets
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.48
Legumes as the main protein
Beans, chickpeas and lentils doing the job meat usually does
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - App$$$Cheap: Roughly under $50, or under $15/month.49
MacroFactor
MacroFactor
Nutrition tracker that adjusts calorie targets from weekly weight and intake data
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.50
Next Level
The perimenopause and menopause companion to ROAR, with programs attached
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.51
No Limits: The Will to Succeed
Michael Phelps on the preparation behind his Beijing gold medals
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.52
Organ meats
Liver, heart and kidney eaten for the nutrient density rather than the taste
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - App$$$Cheap: Roughly under $50, or under $15/month.53
OSTEO-GAINS
Guided jump-landing programs for bone density, under five minutes a day
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.54
Pickleball
Paddle sport on a small court, easy to learn, played by whole families across generations
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.55
Power to the People!
Two lifts, low reps and no failure, drawn from Russian strength practice
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.56
Pre-sleep protein
A protein feed, often around 40 grams of casein or whey, shortly before bed
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.57
Protein coffee
Coffee blended with protein powder, drunk instead of an early breakfast
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.58
Rice cakes
Puffed rice cakes as a low-fat carbohydrate that counts itself while dieting
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.59
ROAR
Training, fueling and racing built on female physiology, not male data
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.60
Serve to Win
Novak Djokovic on the gluten-free switch he credits for his 2011 season
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.61
Slow-carb diet
Protein, legumes and vegetables six days a week, one cheat day
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.62
Springboard diving
Somersaults and twists off a one or three meter board
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.63
Sumo deadlift
Pulling from the floor with a wide stance and hands gripping inside the knees
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.64
Table tennis
Ping pong played as a brain workout, part aerobic and part fast decision-making
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.65
The Circle Diet
A dieting ebook pitched against keto, paleo and carnivore restriction
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.66
The Daniel Plan
A church-based health program written with Rick Warren and Mark Hyman
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.67
The Happy Body
Jerzy and Aniela Gregorek's morning program of slow lifts, stretching and eating rules
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.68
The Home & Hotel Hypertrophy Handbook
Training when the equipment is a hotel treadmill or a bag of rice
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.69
The Muscle Ladder
Jeff Nippard's 2024 training manual with 20 programs and photo demos of 80-plus exercises
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.70
The Quick and the Dead
A short kettlebell power protocol built on swings, snatches and generous rest
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.71
The Rock Says...
Dwayne Johnson's 2000 autobiography, written with Joe Layden at the peak of his WWF run
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.72
The TB12 Method
Tom Brady's 2017 guide to pliability, band training, nutrition, hydration and sleep
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.73
Tongkat ali
Herbal supplement used for libido and free testosterone
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.74
Tools of Titans
Routines, habits and tactics from 200+ podcast guests
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.75
Total Recall: My Unbelievably True Life Story
Arnold Schwarzenegger's 2012 memoir, from Thal to Mr. Olympia to Sacramento
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.76
Turkish get-up
Standing up from the floor with a weight locked out overhead, one slow rep at a time
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.77
Weekly cheat meal
Six days of measured eating, then one planned meal with nothing off the menu
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Gear$$$Cheap: Roughly under $50, or under $15/month.78
Weighted vest or rucksack
Adds load to walking, hiking and carries without needing a gym
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.79
ZOA Energy
ZOA Energy
Sugar-free energy drink co-founded by Dwayne Johnson, with a pre-workout powder alongside
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.