Dr. Lyon's Training Protocol
Resistance training focused approach to build and maintain muscle mass as the cornerstone of metabolic health.
1Resistance Training3-4 sessions · Weekly
2Compound MovementsFocus on major lifts · Each session
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Bryan Johnson
6 protocols
Tom
6 protocols
Wim Hof
4 protocols
Novak Djokovic
4 protocols
Jack Dorsey
4 protocols
Rich Roll
4 protocols
David Sinclair
3 protocols
Dr. Sara Gottfried
3 protocols
Tim Ferriss
3 protocols
LeBron James
3 protocols
Dr. Dominic D'Agostino
3 protocols
Joe Rogan
3 protocols
Chris Hemsworth
3 protocols
Andrew Huberman
3 protocols
Dr. Gabrielle Lyon
3 protocols
Rhonda Patrick
3 protocols
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Joe Rogan
10 interventions
Daily Supplement Stack
Rogan's extensive supplement protocol: multivitamin pack, Onnit nootropics, Sinclair-inspired longevity stack, and weekly IV drips.
1Multivitamin9 capsules · Daily
2Omega-3 Fish OilMultiple tsp/day (~1600mg Omega-3 per tsp) · Daily
+8 more
Andrew Huberman
8 interventions
Foundational Fitness Protocol
Huberman's 7-day training split: 3 resistance days, Zone 2 cardio, HIIT, heat/cold, and rest.
1Day 1: Legs (squats, leg curls, calf raises)50-75 min · Sunday
2Day 2: Heat/cold exposure (sauna + cold plunge)Varies · Monday
+6 more
Peter Attia
5 interventions
Centenarian Decathlon Exercise Framework
Attia's 4-pillar exercise plan: Zone 2, strength, VO2 max, and stability. 10+ hours/week training for longevity.
1Zone 2 Cardio (stationary bike or cycling)45-60 min each session · 4x/week (Tue, Thu, Sat, Sun)
2Strength Training (lower body)45-60 min · 1x/week (Monday)
+3 more
David Sinclair
13 interventions
Longevity Supplement Stack
Sinclair's NAD+/sirtuin-focused supplement and prescription protocol. Core thesis: activate survival pathways through NMN, resveratrol, and fasting mimetics.
1Nicotinamide Mononucleotide (NMN)1g · Morning, mixed in yogurt
2Resveratrol1g · Morning, with fat (yogurt) for absorption
+11 more
Peter Attia
6 interventions
Prescription Medications
Attia's aggressive pharmacological approach: rapamycin, PCSK9 inhibitor, SGLT2 inhibitor — preventive longevity, not treating active disease.
1RapamycinDose unconfirmed · Weekly
2Repatha (Evolocumab)Standard dose · Biweekly
+4 more
David Sinclair
5 interventions
Exercise & Hormetic Stress
Sinclair's exercise and wellness practices built on hormesis: "What doesn't kill you makes you live longer."
1Running (high intensity)Varies · 1-2x/week
2Weight TrainingVaries · 2-3x/week
+3 more
Tim Ferriss
7 interventions
Slow-Carb Diet & MED Exercise
Ferriss's signature diet (5 simple rules) plus Minimum Effective Dose exercise: kettlebell swings and brief, intense workouts.
1Slow-Carb Diet5 rules: no white carbs, same meals repeated, no liquid calories, no fruit (except avocado/tomato), 1 cheat day/week · Daily (6 days)
2Core meals: eggs, lentils, black beans, spinach, chickenRepeated simple meals · Daily
+5 more
Sleep Optimization Protocol
Ferriss's sleep hacks: supplement cocktail, cold exposure before bed, ACV+honey drink, and structured wind-down.
1Magnesium L-Threonate144 mg · 30-60 min before bed
2Apigenin50 mg · 30-60 min before bed
+4 more
Rhonda Patrick
6 interventions
Micronutrient-Dense Diet
Rhonda's nutrition protocol: daily 64oz micronutrient smoothie, time-restricted eating, wild-caught fish, and cruciferous vegetables.
1Micronutrient Smoothie64oz (shared): kale, chard, spinach, carrots, tomato, apple, blueberries, banana, avocado, flaxseed · Daily
2Time-Restricted Eating8-12 hour window, final meal by ~5:30 PM · Daily
+4 more
Tim Ferriss
10 interventions
Morning Routine & Supplement Stack
Ferriss's morning ritual: make bed, meditate, journal, Titanium Tea. Plus daily supplement essentials and focus nootropics.
1Make bedImmediately upon waking · First thing (~10am)
2Transcendental Meditation20 min + 2 min decompression · Morning
+8 more
Joe Rogan
8 interventions
Recovery, Diet & Wellness
Rogan's recovery practices: sauna 4x/week, float tank, TRT/HGH, and his elk-meat-centered diet.
1Sauna15-20 min at 180-190°F · ~4x/week
2Sensory deprivation / float tank60+ min · Regular
+6 more