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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.
A dated list he says he adjusts using blood tests. The source names the nutrients but leaves most amounts, forms and brands unstated.
daily in the January 2024 list
6 g/day · daily
+4 more interventions
She aims for five evening sauna sessions a week.
She aims for five evening sauna sessions a week. Earlier accounts describe a 20-minute benchmark and shorter sessions when she is already hot from a workout.
aims for 5 times per week · at night
A cool bedroom, weighted blanket, less evening light and a coffee cutoff, alongside his reported experience with melatonin.
16°C reported bedroom setting · during sleep
9 kg blanket · during sleep
+3 more interventions
Kettlebell swings, deadlifts and Cossack squats from his accounts of strength and mobility work.
5–6 repetitions per side, 2–3 sets
He stopped using Oura when sleep scores began to shape how he felt, and later reported using WHOOP.
Biles described Epsom-salt baths and compression boots among her recovery practices in 2020.
Biles described Epsom-salt baths and compression boots among her recovery practices in 2020. The account gives no bath amount, exposure duration, boot model or pressure setting.
Andreessen described waking around forty-five minutes before his first meeting and having coffee.
Andreessen described waking around forty-five minutes before his first meeting and having coffee. This short answer supplies no fixed wake-up clock, caffeine dose or broader health routine.
After waking around 45 minutes before the first meeting
A 2023 report describes Kipchoge completing the forty-kilometre Boston loop.
A 2023 report describes Kipchoge completing the forty-kilometre Boston loop. It also describes carbohydrate drinks for the running group, without specifying his individual carbohydrate intake.
40 km in the observed group session
