Protocols for energy

• Protocol$$$Cheap: Roughly under $50, or under $15/month.01

  Resistance training

  Lifting weights 2-4 times a week to build and hold muscle

  41/54Backed 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

  Deliberate cold exposure

  Cold showers or ice baths used deliberately, usually a few minutes at a time

  25/54Backed by 25 of 54 stacks: 19 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

  21/54Backed by 21 of 54 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

  20/54Backed by 20 of 54 stacks: 11 do it, 6 recommend it, 3 have discussed it
• ProtocolFREE, no cost05

  Zone 2 cardio

  Easy aerobic work you can hold a conversation through, 3+ hours a week

  12/54Backed 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

  11/54Backed 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

  10/54Backed by 10 of 54 stacks: 6 do it, 3 recommend it, 1 have discussed it
• Protocol$$$Cheap: Roughly under $50, or under $15/month.08

  Cycling

  Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio

  8/54Backed by 8 of 54 stacks: 8 do it, 0 recommend it, 0 have discussed it
• ProtocolFREE, no cost09

  Breathwork

  Structured breathing sessions to shift the nervous system up or down

  6/54Backed by 6 of 54 stacks: 3 do it, 2 recommend it, 1 have discussed it
• ProtocolFREE, no cost10

  High-intensity interval training

  Short all-out efforts with full recovery in between, a few times a week

  6/54Backed by 6 of 54 stacks: 5 do it, 0 recommend it, 1 have discussed it
• Protocol$$$Cheap: Roughly under $50, or under $15/month.11

  Running

  Regular running, from a short daily loop up to ultramarathon distance

  5/54Backed by 5 of 54 stacks: 4 do it, 1 recommend it, 0 have discussed it
• Protocol$$$Cheap: Roughly under $50, or under $15/month.12

  Swimming

  Lap swimming as low-impact cardio and a reset for the head

  5/54Backed by 5 of 54 stacks: 5 do it, 0 recommend it, 0 have discussed it
• ProtocolFREE, no cost13

  Daily cardio

  Around half an hour of aerobic work most days, at any pace you can sustain

  4/54Backed by 4 of 54 stacks: 4 do it, 0 recommend it, 0 have discussed it
• ProtocolFREE, no cost14

  Delayed morning caffeine

  A 90-120 minute gap between waking and the first coffee

  3/54Backed by 3 of 54 stacks: 3 do it, 0 recommend it, 0 have discussed it
• ProtocolFREE, no cost15

  Low-carb diet

  Cutting carbohydrates and sugar so the body runs mostly on fat and protein

  3/54Backed by 3 of 54 stacks: 2 do it, 0 recommend it, 1 have discussed it
• ProtocolFREE, no cost16

  Anti-inflammatory eating

  Mostly plants, some fish and lean meat, and little sugar, dairy or processed food

  2/54Backed by 2 of 54 stacks: 1 do it, 1 recommend it, 0 have discussed it
• ProtocolFREE, no cost17

  Hard thinking before lunch

  Book the mentally demanding work for the morning and stop making big calls late in the day

  2/54Backed by 2 of 54 stacks: 2 do it, 0 recommend it, 0 have discussed it
• ProtocolFREE, no cost18

  Reverse diet

  Adding calories back a little at a time after a long diet, instead of all at once

  2/54Backed by 2 of 54 stacks: 2 do it, 0 recommend it, 0 have discussed it
• ProtocolFREE, no cost19

  Slow fat-loss phase

  Losing 0.5 to 1 percent of bodyweight a week, or slower, so the diet barely registers

  2/54Backed 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

  15-15-15 workout

  45 minutes of cardio split evenly across a spin bike, an elliptical and a treadmill

  1/54Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it
• ProtocolFREE, no cost21

  Anti-glycolytic training

  Short powerful bursts with long easy recovery, keeping lactic acid low

  1/54Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it
• Protocol$$$Cheap: Roughly under $50, or under $15/month.22

  Bike commuting

  Riding to and from work as built-in training time

  1/54Backed 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

  Bulletproof Coffee

  Coffee blended with grass-fed butter and C8 MCT oil, drunk in place of breakfast

  1/54Backed by 1 of 54 stacks: 1 do it, 0 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

  1/54Backed 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

  Endurance carbohydrate fueling

  Carbohydrate drink and electrolytes taken by the hour on long efforts, rehearsed first

  1/54Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it
• ProtocolFREE, no cost26

  Energy calendar

  Color-code each finished day's calendar by what created energy and what drained it

  1/54Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it
• ProtocolFREE, no cost27

  Front-loaded eating

  Most of the day's food eaten earlier, with the smallest meal last

  1/54Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it
• Protocol$$$Cheap: Roughly under $50, or under $15/month.28

  Gluten-free eating

  Cutting wheat, barley and rye out of every meal

  1/54Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it
• Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.29

  Group fitness classes

  Coached, timed sessions in a room full of people, in place of training alone

  1/54Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it
• Protocol$$$Cheap: Roughly under $50, or under $15/month.30

  Kettlebell swing

  Explosive hip hinge with a bell, swung one-handed or two, in short sets

  1/54Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it
• Protocol$$$Cheap: Roughly under $50, or under $15/month.31

  Organ meats

  Liver, heart and kidney eaten for the nutrient density rather than the taste

  1/54Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it
• Protocol$$$Cheap: Roughly under $50, or under $15/month.32

  Pegan diet

  Plant-rich plate with quality protein and fats, low in sugar and refined starch

  1/54Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it
• ProtocolFREE, no cost33

  Polarized training

  Most sessions easy, a few genuinely hard, almost nothing in the middle

  1/54Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it
• ProtocolFREE, no cost34

  Six small meals a day

  Eating every three to four hours instead of three large meals

  1/54Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it
• ProtocolFREE, no cost35

  Two meals and a snack

  Breakfast plus one main meal, with a small low-sugar snack between them

  1/54Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it
• ProtocolFREE, no cost36

  Ultimate frisbee

  A running team sport played with a disc and no referees

  1/54Backed 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.