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Search 135 public protocols by goal, creator, or intervention. Read the details, learn what is inside, then copy one to make it your own.
Rigorous morning routine focused on meditation, cold exposure, and mental preparation. Wakes at 5am daily.
5:00 AM · Daily
60 minutes · Morning
+1 more intervention
Daily walking as primary exercise, with 7-minute workout routines.
5 miles · Daily
7 minutes · As needed
One Meal A Day (OMAD) fasting approach. Eats only dinner during weekdays, sometimes fasts entire weekends.
1 meal per day (dinner only) · Around 6:30 PM
Sometimes full weekend fast · Weekends
100% plant-based whole foods diet emphasizing nutrient density over calorie counting. Light eating during day, larger dinner.
1 liter water with apple cider vinegar · Upon waking
Large serving · Breakfast
+2 more interventions
Minimalist approach to supplementation focused on endurance performance and plant-based nutrition gaps.
1 scoop · Once daily or every other day
As needed · During long training
+1 more intervention
Prioritizes 8+ hours of sleep, sometimes sleeping in a tent to reconnect with primitive roots.
8+ hours · Nightly
Ultra-endurance focused training combining swimming, cycling, and running with core work and yoga.
1-3 hours · Morning
4,000-5,000 yards · Alternating days
+3 more interventions
Structured breathing techniques to improve oxygenation, mental clarity, and stress resilience.
30 deep breaths · Upon waking
Exhale hold for increasing duration · After breathwork
