Swimming
Lap swimming as low-impact cardio and a reset for the head
Laps in a pool. Water takes the load off the joints, works most of the body at once and forces a steady breathing rhythm, which is part of why swimmers describe it as calming as well as tiring. Outside elite sport it slots in as the cardio day between lifting sessions, and pool access is the only real cost.
Who backs it
Sorted by strength of stance
- Michael PhelpsDoes it
Olympic swimmer · Most decorated Olympian in history
On the days he is not lifting he is swimming, on a stationary bike or on an elliptical. Swimming and golf are the outlets he names for the anger he says he still carries.
Source: The Tim Ferriss Show #494: Michael Phelps and Grant Hackett, transcript - Nick BareDoes it
Hybrid athlete · Bare Performance Nutrition founder
Swimming came with the Ironman. After two slow marathons he signed up for Ironman Florida having never raced a triathlon, and covered the 2.4-mile swim in 1:17:57, ahead of the goal time he had set himself.
Source: BPN: Nick Bare's Ironman Race Day Recap - Novak DjokovicDoes it
Tennis player · Record 24 Grand Slam singles titles
Names swimming in the sea first when he lists what he does on days without tennis practice, mainly to stay outdoors and keep the blood moving.
Source: Plant Based News: Novak Djokovic Opens Up About His Diet And Wellness Routine - Tom BradyDoes it
Former NFL quarterback · The TB12 Method
He added freestyle sets to his retirement workouts in 2024. He called it muscle resistance and aerobic cardio at once, posting a routine of 100s and 200s mixed with step-ups, band push-ups and box jumps.
Source: People (via AOL): Tom Brady calls his wellness regimen an investment that is paying off
Aimed at the same thing
Other entries filed under fitness, energy or stress.
- Protocol$$$Cheap: Roughly under $50, or under $15/month.
Running
Regular running, from a short daily loop up to ultramarathon distance
Backed by 3 of 44 stacks: 2 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost
Daily walking
A long walk most days, often without headphones
Backed by 12 of 44 stacks: 8 do it, 4 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
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$$$Cheap: Roughly under $50, or under $15/month.
Deliberate cold exposure
Cold showers or ice baths used deliberately, usually a few minutes at a time
Backed by 23 of 44 stacks: 17 do it, 0 recommend it, 6 have discussed it - ProtocolFREE, no cost
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
Backed by 12 of 44 stacks: 5 do it, 5 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
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
Protocol entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.