Protocols
Every protocol on the site
Repeatable, mostly free routines with a defined trigger and dose.
105 entries · ranked by consensus across 34 stacks
- $$$Cheap: Roughly under $50, or under $15/month.01
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
Backed by 27 of 34 stacks: 26 do it, 0 recommend it, 1 have discussed it - $$$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 20 of 34 stacks: 15 do it, 0 recommend it, 5 have discussed it - FREE, no cost03
Time-restricted eating
Confining food to a set window, often 8-10 hours a day
Backed by 18 of 34 stacks: 11 do it, 0 recommend it, 7 have discussed it - FREE, no cost04
Consistent sleep and wake times
Same bedtime and wake time every day, weekends included
Backed by 17 of 34 stacks: 10 do it, 5 recommend it, 2 have discussed it - $$$Cheap: Roughly under $50, or under $15/month.05
Protein-forward eating
Roughly 1g of protein per pound of target bodyweight, spread across meals
Backed by 15 of 34 stacks: 12 do it, 2 recommend it, 1 have discussed it - $$$Mid: Roughly $50 to $500, or up to $50/month.06
Sauna
Regular heat exposure, often 4 sessions a week at 20 minutes
Backed by 13 of 34 stacks: 9 do it, 1 recommend it, 3 have discussed it - FREE, no cost07
Morning sunlight exposure
Bright outdoor light soon after waking, 5-30 minutes and no sunglasses
Backed by 9 of 34 stacks: 5 do it, 3 recommend it, 1 have discussed it - FREE, no cost08
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
Backed by 9 of 34 stacks: 5 do it, 3 recommend it, 1 have discussed it - FREE, no cost09
Eight hours of sleep
Protecting a full night in bed as a training input, not a leftover
Backed by 8 of 34 stacks: 7 do it, 1 recommend it, 0 have discussed it - $$$Cheap: Roughly under $50, or under $15/month.10
Cool, dark bedroom
Around 65-68F, properly dark, reserved for sleep
Backed by 7 of 34 stacks: 3 do it, 4 recommend it, 0 have discussed it - FREE, no cost11
Stability and mobility work
Daily joint, foot and breathing work to keep strength usable
Backed by 7 of 34 stacks: 6 do it, 0 recommend it, 1 have discussed it - $$$Mid: Roughly $50 to $500, or up to $50/month.12
Extended blood panel
Regular bloodwork including ApoB, lipids, glucose and hormones
Backed by 5 of 34 stacks: 1 do it, 3 recommend it, 1 have discussed it - FREE, no cost13
VO2 max intervals
Hard interval sessions to raise peak aerobic capacity
Backed by 5 of 34 stacks: 3 do it, 0 recommend it, 2 have discussed it - FREE, no cost14
Breathwork
Structured breathing sessions to shift the nervous system up or down
Backed by 4 of 34 stacks: 2 do it, 1 recommend it, 1 have discussed it - FREE, no cost15
Daily stretching
Long, regular stretching sessions to undo years of tightness and keep training possible
Backed by 4 of 34 stacks: 4 do it, 0 recommend it, 0 have discussed it - FREE, no cost16
Environment design
Change the room instead of relying on willpower
Backed by 4 of 34 stacks: 1 do it, 3 recommend it, 0 have discussed it - FREE, no cost17
High-intensity interval training
Short all-out efforts with full recovery in between, a few times a week
Backed by 4 of 34 stacks: 4 do it, 0 recommend it, 0 have discussed it - FREE, no cost18
Identity-based habits
Aim at who you want to become, not the outcome you want to hit
Backed by 4 of 34 stacks: 0 do it, 4 recommend it, 0 have discussed it - $$$Cheap: Roughly under $50, or under $15/month.19
Yoga
Regular yoga practice for flexibility, strength and a calmer nervous system
Backed by 4 of 34 stacks: 4 do it, 0 recommend it, 0 have discussed it - FREE, no cost20
After-action review
Debrief what happened, what should have happened, and what changes
Backed by 3 of 34 stacks: 2 do it, 1 recommend it, 0 have discussed it - FREE, no cost21
Deep work blocks
Long, scheduled, distraction-free sessions on one cognitively hard task
Backed by 3 of 34 stacks: 2 do it, 1 recommend it, 0 have discussed it - FREE, no cost22
Delayed morning caffeine
A 90-120 minute gap between waking and the first coffee
Backed by 3 of 34 stacks: 3 do it, 0 recommend it, 0 have discussed it - $$$Cheap: Roughly under $50, or under $15/month.23
DEXA scan
Body composition and bone density scan, usually once or twice a year
Backed by 3 of 34 stacks: 1 do it, 1 recommend it, 1 have discussed it - FREE, no cost24
Time blocking
Give every hour of the workday a job before the day starts
Backed by 3 of 34 stacks: 2 do it, 1 recommend it, 0 have discussed it - FREE, no cost25
Autoregulated training (RPE)
Set the working weight from how the day feels, not from a number written weeks ago
Backed by 2 of 34 stacks: 1 do it, 0 recommend it, 1 have discussed it - $$$Mid: Roughly $50 to $500, or up to $50/month.26
Brazilian jiu-jitsu
Grappling practice used as training, stress relief and humility
Backed by 2 of 34 stacks: 2 do it, 0 recommend it, 0 have discussed it - $$$Mid: Roughly $50 to $500, or up to $50/month.27
CBT-I (cognitive behavioral therapy for insomnia)
A structured sleep program; Matthew Walker and Andrew Huberman both point people to it
Backed by 2 of 34 stacks: 0 do it, 2 recommend it, 0 have discussed it - $$$Cheap: Roughly under $50, or under $15/month.28
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
Backed by 2 of 34 stacks: 2 do it, 0 recommend it, 0 have discussed it - FREE, no cost29
Digital declutter
A 30-day break from optional tech, then reintroduce deliberately
Backed by 2 of 34 stacks: 0 do it, 2 recommend it, 0 have discussed it - FREE, no cost30
Habit stacking
Anchor a new habit to one you already do without thinking
Backed by 2 of 34 stacks: 0 do it, 1 recommend it, 1 have discussed it - FREE, no cost31
Never miss twice
One missed day is an accident; two is the start of a new habit
Backed by 2 of 34 stacks: 0 do it, 2 recommend it, 0 have discussed it - FREE, no cost32
Non-sleep deep rest (NSDR)
10-20 minute guided body-scan rest, sometimes called yoga nidra
Backed by 2 of 34 stacks: 1 do it, 0 recommend it, 1 have discussed it - $$$Cheap: Roughly under $50, or under $15/month.33
Pilates
Controlled core and posture work on a mat or a spring-loaded reformer
Backed by 2 of 34 stacks: 2 do it, 0 recommend it, 0 have discussed it - FREE, no cost34
Pomodoro technique
Work in timed sprints, usually 25 minutes on and 5 minutes off
Backed by 2 of 34 stacks: 1 do it, 0 recommend it, 1 have discussed it - $$$Cheap: Roughly under $50, or under $15/month.35
Pull-ups
Bodyweight pulling, from a first rep to high daily volume on a doorway bar
Backed by 2 of 34 stacks: 2 do it, 0 recommend it, 0 have discussed it - $$$Cheap: Roughly under $50, or under $15/month.36
Rucking
Walking with a loaded pack: zone 2 cardio plus load-bearing
Backed by 2 of 34 stacks: 2 do it, 0 recommend it, 0 have discussed it - $$$Mid: Roughly $50 to $500, or up to $50/month.37
Sports massage
Regular hands-on soft-tissue work from a trainer or therapist
Backed by 2 of 34 stacks: 2 do it, 0 recommend it, 0 have discussed it - $$$Cheap: Roughly under $50, or under $15/month.38
Swimming
Lap swimming as low-impact cardio and a reset for the head
Backed by 2 of 34 stacks: 2 do it, 0 recommend it, 0 have discussed it - FREE, no cost39
Temptation bundling
Only allow yourself something you want while doing something you avoid
Backed by 2 of 34 stacks: 1 do it, 1 recommend it, 0 have discussed it - FREE, no cost40
Training close to failure
Finishing most sets with 0-3 reps in reserve, and the last set of safe lifts to failure
Backed by 2 of 34 stacks: 1 do it, 1 recommend it, 0 have discussed it - FREE, no cost41
Two-minute rule
Scale any new habit down until it takes under two minutes to start
Backed by 2 of 34 stacks: 0 do it, 2 recommend it, 0 have discussed it - $$$Cheap: Roughly under $50, or under $15/month.42
Whole-food plant-based diet
Plants, legumes and whole grains; little or no animal product
Backed by 2 of 34 stacks: 2 do it, 0 recommend it, 0 have discussed it - FREE, no cost43
Workday shutdown ritual
A fixed end-of-day routine that closes open loops so work stops
Backed by 2 of 34 stacks: 1 do it, 0 recommend it, 1 have discussed it - $$$Cheap: Roughly under $50, or under $15/month.44
15-15-15 workout
45 minutes of cardio split evenly across a spin bike, an elliptical and a treadmill
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - FREE, no cost45
20-slot punch card rule
Imagine a lifetime card with only 20 punches: every big decision has to earn one
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - FREE, no cost46
5 Second Rule countdown
Count 5-4-3-2-1 out loud and move before hesitation talks you out of it
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - FREE, no cost47
80/20 analysis
List what produces results and what produces misery, then cut hard
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - FREE, no cost48
A few high-quality decisions a day
Aim for three well-made decisions rather than a hundred rushed ones
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - $$$Mid: Roughly $50 to $500, or up to $50/month.49
Acupuncture
Fine needles at set points, used by athletes for tight or sore muscle
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - FREE, no cost50
Anti-inflammatory eating
Mostly plants, some fish and lean meat, and little sugar, dairy or processed food
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - $$$Cheap: Roughly under $50, or under $15/month.51
Bike commuting
Riding to and from work as built-in training time
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - $$$Expensive: Several hundred dollars and up.52
Blueprint protocol
A fully specified, publicly documented daily longevity regimen
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - FREE, no cost53
Body recomposition
Building muscle and losing fat together by eating near maintenance with high protein
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - FREE, no cost54
Box breathing
Inhale, hold, exhale, hold, each for a count of four, repeated for a few minutes
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - $$$Cheap: Roughly under $50, or under $15/month.55
Bulletproof Coffee
Coffee blended with grass-fed butter and C8 MCT oil, drunk in place of breakfast
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - FREE, no cost56
Circle of competence
Work only inside the area you can genuinely evaluate, and know exactly where its edge is
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - FREE, no cost57
Cookie jar
A mental store of past wins to draw on when you want to quit
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - $$$Mid: Roughly $50 to $500, or up to $50/month.58
Cupping therapy
Suction cups on sore muscle, the source of those circular marks on athletes
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - FREE, no cost59
Daily cardio
Around half an hour of aerobic work most days, at any pace you can sustain
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - $$$Mid: Roughly $50 to $500, or up to $50/month.60
Dance training
Choreography and movement classes as conditioning and coordination work
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - FREE, no cost61
Day one, week one mentality
Show up every day as prepared as you were on the first day of the job
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - FREE, no cost62
Deliberate wandering
Unplanned, inefficient exploration kept on purpose as the counterweight to efficiency
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - FREE, no cost63
Disagree and commit
State your objection once, then back the decision fully instead of relitigating it
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - FREE, no cost64
Fear-setting
Write down the worst case, how to prevent it, and how to repair it
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - FREE, no cost65
Flexible dieting (macro tracking)
Track calories and macros, keep no food off limits, adjust from weekly trends
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - FREE, no cost66
Grounding (earthing)
Bare skin on grass, sand or soil, or a conductive mat wired to earth
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - $$$Mid: Roughly $50 to $500, or up to $50/month.67
Group fitness classes
Coached, timed sessions in a room full of people, in place of training alone
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - FREE, no cost68
Hard thinking before lunch
Book the mentally demanding work for the morning and stop making big calls late in the day
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - FREE, no cost69
High-fiber eating
Pushing daily fiber well past typical intake with vegetables, fruit, grains and legumes
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - $$$Mid: Roughly $50 to $500, or up to $50/month.70
HRV biofeedback training
Paced breathing against a live heart rate variability readout, a few minutes a day
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - FREE, no cost71
Implementation intentions
Decide in advance: I will do X at TIME in PLACE
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - FREE, no cost72
Inner scorecard
Judge yourself by your own standards rather than by how the world grades you
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - FREE, no cost73
Let them, let me
Two words to stop managing other people, then two more to decide what you do
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - FREE, no cost74
Low-carb diet
Cutting carbohydrates and sugar so the body runs mostly on fat and protein
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - $$$Cheap: Roughly under $50, or under $15/month.75
Low-cost index fund investing
A broad S&P 500 index fund bought on a schedule, through thick and thin, no stock picking
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - $$$Cheap: Roughly under $50, or under $15/month.76
Mediterranean-style eating
Olive oil, fish, vegetables, legumes and very little ultra-processed food
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - FREE, no cost77
Minimalist training
Short, hard sessions built on a few sets per muscle, drop sets and non-competing supersets
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - FREE, no cost78
Multi-day fasting
Going without food for two to five days, done rarely and usually with medical oversight
Backed by 1 of 34 stacks: 0 do it, 0 recommend it, 1 have discussed it - $$$Mid: Roughly $50 to $500, or up to $50/month.79
Muscle pliability work
Deep soft-tissue work plus band-resisted movement to keep muscles long, soft and resilient
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - FREE, no cost80
Obituary test
Decide what you want your obituary to say, then live so as to deserve it
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - FREE, no cost81
One and a quarter reps
A full rep followed by a quarter rep in the stretched position before the next one
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - $$$Cheap: Roughly under $50, or under $15/month.82
Pegan diet
Plant-rich plate with quality protein and fats, low in sugar and refined starch
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - FREE, no cost83
Physiological sigh
Two inhales through the nose, one long exhale; heart rate drops within seconds
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - $$$Cheap: Roughly under $50, or under $15/month.84
Pickleball
Paddle sport on a small court, easy to learn, played by whole families across generations
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - $$$Cheap: Roughly under $50, or under $15/month.85
Pre-sleep protein
A protein feed, often around 40 grams of casein or whey, shortly before bed
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - FREE, no cost86
Pre-training warm-up
Easy laps, stretching and light cardio before every session, never skipped
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - $$$Mid: Roughly $50 to $500, or up to $50/month.87
Public speaking course
A structured class in speaking to a room, taken to get past the fear of doing it
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - $$$Mid: Roughly $50 to $500, or up to $50/month.88Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed itpvolve.com (opens in a new tab)
- FREE, no cost89
Regret minimization framework
Picture yourself at 80 looking back, then pick the option you would regret least
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - FREE, no cost90
Reverse diet
Adding calories back a little at a time after a long diet, instead of all at once
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - $$$Cheap: Roughly under $50, or under $15/month.91
Running
Regular running, from a short daily loop up to ultramarathon distance
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - FREE, no cost92
Six small meals a day
Eating every three to four hours instead of three large meals
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - FREE, no cost93
Six-page narrative memo
A written memo read silently at the start of the meeting, in place of slides
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - FREE, no cost94
Slow fat-loss phase
Losing 0.5 to 1 percent of bodyweight a week, or slower, so the diet barely registers
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - $$$Cheap: Roughly under $50, or under $15/month.95
Slow-carb diet
Protein, legumes and vegetables six days a week, one cheat day
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - $$$Mid: Roughly $50 to $500, or up to $50/month.96
Surfing
Paddling, pop-ups and turns as conditioning, plus hours away from a phone
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - FREE, no cost97
Tempo training
Prescribed rep speeds, usually a slow three to four second lowering phase
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - $$$Cheap: Roughly under $50, or under $15/month.98
Tennis
Singles or doubles on court, played as a lifelong sport rather than a workout
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - FREE, no cost99
The 40% rule
The idea that when your mind says you are done, you are at about 40 percent
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - FREE, no cost100
The 85 percent rule
Working at about 85 percent effort so relaxation and form do the rest
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - $$$Expensive: Several hundred dollars and up.101
Transcendental Meditation
Silent mantra repetition, about 20 minutes twice a day, taught in a paid course
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - FREE, no cost102
Two-way door decisions
Sort choices by how reversible they are, then move fast on the reversible ones
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - FREE, no cost103
Vision setting
Write down a specific picture of who you are becoming, then filter decisions through it
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - $$$Expensive: Several hundred dollars and up.104
Whole-body cryotherapy
Two to three minutes standing in a chamber cooled by liquid nitrogen vapor
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - FREE, no cost105
Yearly audit
Seven questions and a scroll through the year's photos before setting goals
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it
Consensus is a count of recommendation edges, not a rating. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.