The full catalog
Protocols for fitness
531 entries pulled from 54 stacks. Default order is consensus: the number of tracked people who have publicly backed each one.
29 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 - Protocol$$$Cheap: Roughly under $50, or under $15/month.03
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
Backed by 8 of 54 stacks: 8 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.04
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 - Protocol$$$Cheap: Roughly under $50, or under $15/month.05
Running
Regular running, from a short daily loop up to ultramarathon distance
Backed by 5 of 54 stacks: 4 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.06
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$$$Cheap: Roughly under $50, or under $15/month.07
Whole-food plant-based diet
Plants, legumes and whole grains; little or no animal product
Backed by 5 of 54 stacks: 4 do it, 0 recommend it, 1 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.08
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 - Protocol$$$Cheap: Roughly under $50, or under $15/month.09
Pull-ups
Bodyweight pulling, from a first rep to high daily volume on a doorway bar
Backed by 3 of 54 stacks: 2 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.10
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 - Protocol$$$Cheap: Roughly under $50, or under $15/month.11
Deadlift
Pulling a loaded barbell off the floor to a standing lockout
Backed by 2 of 54 stacks: 1 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.12
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$$$Cheap: Roughly under $50, or under $15/month.13
Rucking
Walking with a loaded pack: zone 2 cardio plus load-bearing
Backed by 2 of 54 stacks: 2 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.14
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 - Protocol$$$Cheap: Roughly under $50, or under $15/month.15
Bike commuting
Riding to and from work as built-in training time
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.16
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 - Protocol$$$Cheap: Roughly under $50, or under $15/month.17
Endurance carbohydrate fueling
Carbohydrate drink and electrolytes taken by the hour on long efforts, rehearsed first
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.18
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$$$Cheap: Roughly under $50, or under $15/month.19
Gluten-free eating
Cutting wheat, barley and rye out of every meal
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.20
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$$$Cheap: Roughly under $50, or under $15/month.21
Legumes as the main protein
Beans, chickpeas and lentils doing the job meat usually does
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.22
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 - Protocol$$$Cheap: Roughly under $50, or under $15/month.23
Pickleball
Paddle sport on a small court, easy to learn, played by whole families across generations
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.24
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 - Protocol$$$Cheap: Roughly under $50, or under $15/month.25
Slow-carb diet
Protein, legumes and vegetables six days a week, one cheat day
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.26
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$$$Cheap: Roughly under $50, or under $15/month.27
Sumo deadlift
Pulling from the floor with a wide stance and hands gripping inside the knees
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.28
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 - Protocol$$$Cheap: Roughly under $50, or under $15/month.29
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
Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed.