The full catalog
Everything for energy
393 entries pulled from 44 stacks. Default order is consensus: the number of tracked people who have publicly backed each one.
87 entries
Reset- Protocol$$$Cheap: Roughly under $50, or under $15/month.01
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
Backed by 37 of 44 stacks: 32 do it, 3 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.02
Deliberate cold exposure
Cold showers or ice baths used deliberately, usually a few minutes at a time
Backed by 23 of 44 stacks: 17 do it, 0 recommend it, 6 have discussed it - ProtocolFREE, no cost03
Time-restricted eating
Confining food to a set window, often 8-10 hours a day
Backed by 21 of 44 stacks: 13 do it, 0 recommend it, 8 have discussed it - ProtocolFREE, no cost04
Consistent sleep and wake times
Same bedtime and wake time every day, weekends included
Backed by 19 of 44 stacks: 11 do it, 5 recommend it, 3 have discussed it - HabitFREE, no cost05
Cutting out alcohol
Drinking nothing, or close to it: the most common upgrade in these stacks
Backed by 12 of 44 stacks: 5 do it, 2 recommend it, 5 have discussed it - HabitFREE, no cost06
Daily walking
A long walk most days, often without headphones
Backed by 12 of 44 stacks: 8 do it, 4 recommend it, 0 have discussed it - ProtocolFREE, no cost07
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
Backed by 12 of 44 stacks: 5 do it, 5 recommend it, 2 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.08
Caffeine
The most-used performance drug in the world, timing-sensitive
Backed by 11 of 44 stacks: 7 do it, 1 recommend it, 3 have discussed it - ProtocolFREE, no cost09
Eight hours of sleep
Protecting a full night in bed as a training input, not a leftover
Backed by 10 of 44 stacks: 8 do it, 1 recommend it, 1 have discussed it - ProtocolFREE, no cost10
Morning sunlight exposure
Bright outdoor light soon after waking, 5-30 minutes and no sunglasses
Backed by 10 of 44 stacks: 6 do it, 3 recommend it, 1 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.11
Electrolyte supplementation
Added sodium, potassium and magnesium, especially when fasting or sweating
Backed by 9 of 44 stacks: 9 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.12
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
Backed by 7 of 44 stacks: 7 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost13
Breathwork
Structured breathing sessions to shift the nervous system up or down
Backed by 6 of 44 stacks: 3 do it, 2 recommend it, 1 have discussed it - ProtocolFREE, no cost14
High-intensity interval training
Short all-out efforts with full recovery in between, a few times a week
Backed by 6 of 44 stacks: 5 do it, 0 recommend it, 1 have discussed it - HabitFREE, no cost15
Napping
Short early-afternoon naps: useful, but easy to get wrong
Backed by 6 of 44 stacks: 4 do it, 1 recommend it, 1 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.16
Multivitamin
Daily multivitamin and mineral taken as a nutritional backstop
Backed by 5 of 44 stacks: 4 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost17
Pre-workout music
Headphones on, a set playlist, and a fixed cue to switch into training mode
Backed by 5 of 44 stacks: 5 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.18
Vitamin D3
Daily D3 through the darker months, usually paired with K2
Backed by 5 of 44 stacks: 4 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost19
Afternoon caffeine cutoff
A cutoff in early afternoon; caffeine's half-life runs longer than most expect
Backed by 4 of 44 stacks: 1 do it, 2 recommend it, 1 have discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.20
Continuous glucose monitor
Arm sensor showing your blood glucose response to food in real time
Backed by 4 of 44 stacks: 2 do it, 0 recommend it, 2 have discussed it - ProtocolFREE, no cost21
Daily cardio
Around half an hour of aerobic work most days, at any pace you can sustain
Backed by 4 of 44 stacks: 4 do it, 0 recommend it, 0 have discussed it - Supplement$$$Mid: Roughly $50 to $500, or up to $50/month.22
NMN and NAD precursors
Nicotinamide mononucleotide or riboside, taken to raise NAD+
Backed by 4 of 44 stacks: 3 do it, 0 recommend it, 1 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.23
Swimming
Lap swimming as low-impact cardio and a reset for the head
Backed by 4 of 44 stacks: 4 do it, 0 recommend it, 0 have discussed it - Supplement$$$Mid: Roughly $50 to $500, or up to $50/month.24Backed by 3 of 44 stacks: 3 do it, 0 recommend it, 0 have discussed it
- HabitFREE, no cost25
Daily step target
Hold a fixed daily step count so everyday movement does not quietly shrink on a diet
Backed by 3 of 44 stacks: 2 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost26
Delayed morning caffeine
A 90-120 minute gap between waking and the first coffee
Backed by 3 of 44 stacks: 3 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.27
Rhodiola rosea
Adaptogen taken before effort to blunt fatigue
Backed by 3 of 44 stacks: 2 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.28
Running
Regular running, from a short daily loop up to ultramarathon distance
Backed by 3 of 44 stacks: 2 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost29
Anti-inflammatory eating
Mostly plants, some fish and lean meat, and little sugar, dairy or processed food
Backed by 2 of 44 stacks: 1 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost30
Daily hydration target
Drinking to a set daily volume, often half your body weight in ounces
Backed by 2 of 44 stacks: 1 do it, 0 recommend it, 1 have discussed it - HabitFREE, no cost31
Hot water with lemon
A mug of hot water with a slice of lemon, to start the day or wind it down
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost32
Low-carb diet
Cutting carbohydrates and sugar so the body runs mostly on fat and protein
Backed by 2 of 44 stacks: 1 do it, 0 recommend it, 1 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.33
Morning apple cider vinegar
A tablespoon of apple cider vinegar in water, usually first thing
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost34
Reverse diet
Adding calories back a little at a time after a long diet, instead of all at once
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost35
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 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.36
The 4-Hour Body
Self-experimentation manual for fat loss, strength and sleep
Backed by 2 of 44 stacks: 0 do it, 1 recommend it, 1 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.37
Vitamin B12
The supplement plant-based stacks here treat as non-negotiable
Backed by 2 of 44 stacks: 1 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.38
15-15-15 workout
45 minutes of cardio split evenly across a spin bike, an elliptical and a treadmill
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost39
Anti-glycolytic training
Short powerful bursts with long easy recovery, keeping lactic acid low
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.40
Bike commuting
Riding to and from work as built-in training time
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Supplement$$$Expensive: Several hundred dollars and up.41
Bioniq personalized supplements
Bioniq
One daily granule formula built from your blood test results, adjusted over time
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.42
Bone broth
Bones and connective tissue simmered down into a savory, gelatin-rich stock
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.43
Bulletproof Coffee
Coffee blended with grass-fed butter and C8 MCT oil, drunk in place of breakfast
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.44
Coca-Cola
Several cans of Coke a day, regular or cherry, as the default drink
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.45
Endurance carbohydrate fueling
Carbohydrate drink and electrolytes taken by the hour on long efforts, rehearsed first
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.46
Fadogia agrestis
Herbal testosterone-support supplement with very limited human data
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.47
Fast This Way
Dave Asprey on intermittent and extended fasting, and how to make it less miserable
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.48
Feel-Good Productivity
Energy and enjoyment as the engine of getting things done
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost49
Front-loaded eating
Most of the day's food eaten earlier, with the smallest meal last
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.50
Gluten-free eating
Cutting wheat, barley and rye out of every meal
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.51
Group fitness classes
Coached, timed sessions in a room full of people, in place of training alone
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost52
Hard thinking before lunch
Book the mentally demanding work for the morning and stop making big calls late in the day
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Gear$$$Cheap: Roughly under $50, or under $15/month.53
Heart rate monitor
Chest strap or watch that logs heart rate and estimates calories burned
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.54
Herbalife24 CR7 Drive
Herbalife
Carbohydrate and electrolyte sports drink Herbalife developed with Cristiano Ronaldo
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost55
High five in the mirror
A silent high five to your own reflection after brushing your teeth
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.56
Intra-workout carbohydrate drink
Sipping a carbohydrate drink through a session to keep fuel topped up
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.57
Kettlebell Simple & Sinister
Pavel Tsatsouline's minimal kettlebell program built on two lifts
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.58
Kettlebell swing
Explosive hip hinge with a bell, swung one-handed or two, in short sets
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Gear$$$Cheap: Roughly under $50, or under $15/month.59
Light therapy lamp
Bright artificial light for dark mornings when sunlight is not available
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.60
McDonald's breakfast
A fixed fast-food breakfast picked up on the drive to work, the same few items every day
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.61
MCT oil (C8)
Caprylic acid from coconut oil, taken for a quick rise in ketones
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost62
Menstrual cycle tracking
Logging cycle days and symptoms, then reading training and fueling against them
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost63
Morning puttering
A slow, unscheduled first hour or two: coffee, the paper, breakfast, no meetings
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost64
Nasal breathing
Breathe through the nose by default, including during easy exercise
Backed by 1 of 44 stacks: 0 do it, 0 recommend it, 1 have discussed it - HabitFREE, no cost65
No fried food or artificial sugar
Dropping fried food, artificial sweeteners and artificial drinks, at least while competing
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost66
No sugary soft drinks
Water as the default drink, with sugar-sweetened sodas cut out entirely
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.67
Organ meats
Liver, heart and kidney eaten for the nutrient density rather than the taste
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - App$$$Cheap: Roughly under $50, or under $15/month.68
Othership
Guided breathwork app with sessions sorted by the state you want to reach
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.69
Pegan diet
Plant-rich plate with quality protein and fats, low in sugar and refined starch
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost70
Polarized training
Most sessions easy, a few genuinely hard, almost nothing in the middle
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.71
Protein coffee
Coffee blended with protein powder, drunk instead of an early breakfast
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.72
ROAR
Training, fueling and racing built on female physiology, not male data
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.73
Rowing machine
Indoor rower for whole-body conditioning, often in short timed pieces
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.74
Running hydration vest
A trail vest carrying soft flasks or a bladder, plus fuel, layers and a headlamp
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.75
Serve to Win
Novak Djokovic on the gluten-free switch he credits for his 2011 season
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost76
Six small meals a day
Eating every three to four hours instead of three large meals
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.77
The Bulletproof Diet
Dave Asprey's high-fat, low-toxin eating plan, and the origin of the butter coffee
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - App$$$Mid: Roughly $50 to $500, or up to $50/month.78
The Pump Club app
Arnold's Pump Club
Arnold Schwarzenegger's training app: programs, nutrition tracking and community
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.79
The Quick and the Dead
A short kettlebell power protocol built on swings, snatches and generous rest
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost80
Time in nature
Deliberate time outdoors among trees, water or open sky, most days
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.81
Tongkat ali
Herbal supplement used for libido and free testosterone
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost82
Two meals and a snack
Breakfast plus one main meal, with a small low-sugar snack between them
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.83
Vegetable gardening
Growing food you then cook, on a plot, a raised bed or a balcony
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Gear$$$Expensive: Several hundred dollars and up.84Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it
- HabitFREE, no cost85
Water before coffee
A full glass of water on waking, before the first cup of coffee
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost86
Work-life harmony
Treat work and home as feeding each other rather than as a strict trade-off
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.87
ZOA Energy
ZOA Energy
Sugar-free energy drink co-founded by Dwayne Johnson, with a pre-workout powder alongside
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it
Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed.