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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.
Structured morning routine focused on hydration, detoxification, and preparing the body for peak performance.
1 glass · Upon waking
1 serving · On empty stomach
+1 more intervention
Sauna and cold contrast therapy for recovery and relaxation.
~1 hour alternating · Evening
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
Structured breathing techniques to improve oxygenation, mental clarity, and stress resilience.
30 deep breaths · Upon waking
Exhale hold for increasing duration · After breathwork
Hemsworth's APOE4-driven wellness overhaul: ice baths, sauna, meditation, breathwork, and nature immersion for Alzheimer's risk reduction.
Full immersion · 3x/week, mornings
Last 30 seconds of every shower · Daily
+5 more interventions
LeBron's legendary recovery regimen: cryotherapy, hyperbaric oxygen chamber, NormaTec compression, red light therapy, and post-game icing since high school.
10-15 min · Morning + pre-game
As low as -250°F · Regular
+5 more interventions
Rogan's recovery practices: sauna 4x/week, float tank, TRT/HGH, and his elk-meat-centered diet.
15-20 min at 180-190°F · ~4x/week
60+ min · Regular
+6 more interventions
