The full catalog
Protocols for energy
762 entries pulled from 62 stacks. Items are ordered by how many tracked people are on record about them, including discussion, use and recommendations.
Filter counts cover the full catalog. Type, goal and cost filters apply to items only.
Items
40 entries
Reset- Protocol$$$Cheap: Roughly under $50, or under $15/month.01
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
On record from 43 of 62 tracked people: 37 do it, 4 recommend it, 2 have discussed it - Protocol$$$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
On record from 25 of 62 tracked people: 19 do it, 6 have discussed it - ProtocolFREE, no cost03
Time-restricted eating
Confining food to a set window, often 8-10 hours a day
On record from 21 of 62 tracked people: 13 do it, 8 have discussed it - ProtocolFREE, no cost04
Consistent sleep and wake times
Same bedtime and wake time every day, weekends included
On record from 20 of 62 tracked people: 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
On record from 12 of 62 tracked people: 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
On record from 11 of 62 tracked people: 8 do it, 2 recommend it, 1 has discussed it - ProtocolFREE, no cost07
Morning sunlight exposure
Bright outdoor light soon after waking, 5-30 minutes and no sunglasses
On record from 10 of 62 tracked people: 6 do it, 3 recommend it, 1 has discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.08
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
On record from 9 of 62 tracked people: 9 do it - ProtocolFREE, no cost09
Breathwork
Structured breathing sessions to shift the nervous system up or down
On record from 7 of 62 tracked people: 4 do it, 2 recommend it, 1 has discussed it - ProtocolFREE, no cost10
High-intensity interval training
Short all-out efforts with full recovery in between, a few times a week
On record from 6 of 62 tracked people: 5 do it, 1 has discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.11
Running
Regular running, from a short daily loop up to ultramarathon distance
On record from 6 of 62 tracked people: 5 do it, 1 recommends it - Protocol$$$Cheap: Roughly under $50, or under $15/month.12
Swimming
Lap swimming as low-impact cardio and a reset for the head
On record from 6 of 62 tracked people: 6 do it - ProtocolFREE, no cost13
Daily cardio
Around half an hour of aerobic work most days, at any pace you can sustain
On record from 4 of 62 tracked people: 4 do it - ProtocolFREE, no cost14
Delayed morning caffeine
A 90-120 minute gap between waking and the first coffee
On record from 3 of 62 tracked people: 3 do it - ProtocolFREE, no cost15
Low-carb diet
Cutting carbohydrates and sugar so the body runs mostly on fat and protein
On record from 3 of 62 tracked people: 2 do it, 1 has discussed it - ProtocolFREE, no cost16
Anti-inflammatory eating
Mostly plants, some fish and lean meat, and little sugar, dairy or processed food
On record from 2 of 62 tracked people: 1 does it, 1 recommends it - Protocol$$$Cheap: Roughly under $50, or under $15/month.17
Bike commuting
Riding to and from work as built-in training time
On record from 2 of 62 tracked people: 2 do it - ProtocolFREE, no cost18
Hard thinking before lunch
Book the mentally demanding work for the morning and stop making big calls late in the day
On record from 2 of 62 tracked people: 2 do it - ProtocolFREE, no cost19
Reverse diet
Adding calories back a little at a time after a long diet, instead of all at once
On record from 2 of 62 tracked people: 2 do it - ProtocolFREE, no cost20
Slow fat-loss phase
Losing 0.5 to 1 percent of bodyweight a week, or slower, so the diet barely registers
On record from 2 of 62 tracked people: 2 do it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
15-15-15 workout
45 minutes of cardio split evenly across a spin bike, an elliptical and a treadmill
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
5-4-3-2-1 rule
Weekly activity scaffold: five active days down to one long session
On record from 1 of 62 tracked people: 1 recommends it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
800-gram challenge
Eating 800 grams of fruit and vegetables a day, weighed rather than counted
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Anti-glycolytic training
Short powerful bursts with long easy recovery, keeping lactic acid low
On record from 1 of 62 tracked people: 1 recommends it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Bulletproof Coffee
Coffee blended with grass-fed butter and C8 MCT oil, drunk in place of breakfast
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Eating to 80 percent full
Stop eating before you are full, the Okinawan hara hachi bun me practice
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Endurance carbohydrate fueling
Carbohydrate drink and electrolytes taken by the hour on long efforts, rehearsed first
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Energy calendar
Color-code each finished day's calendar by what created energy and what drained it
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Front-loaded eating
Most of the day's food eaten earlier, with the smallest meal last
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Galpin equation hydration
Three to six ounces of fluid every 15 to 20 minutes of exercise
On record from 1 of 62 tracked people: 1 recommends it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Gluten-free eating
Cutting wheat, barley and rye out of every meal
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Group fitness classes
Coached, timed sessions in a room full of people, in place of training alone
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Kettlebell swing
Explosive hip hinge with a bell, swung one-handed or two, in short sets
On record from 1 of 62 tracked people: 1 recommends it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Organ meats
Liver, heart and kidney eaten for the nutrient density rather than the taste
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Pegan diet
Plant-rich plate with quality protein and fats, low in sugar and refined starch
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Polarized training
Most sessions easy, a few genuinely hard, almost nothing in the middle
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Six small meals a day
Eating every three to four hours instead of three large meals
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Triathlon training
Swim, bike and run sessions fitted into one training week
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Two meals and a snack
Breakfast plus one main meal, with a small low-sugar snack between them
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Ultimate frisbee
A running team sport played with a disc and no referees
On record from 1 of 62 tracked people: 1 does it
Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed.