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Search 123 public protocols by goal, creator, or intervention. Read the details, learn what is inside, then copy one to make it your own.
Peter Attia used to do prolonged water fasts (7–10 days quarterly, or 3 days monthly) and has stopped: he no longer travels, saw no biomarker showing benefit, and said it cost him about 20 pounds of muscle over six years (The Drive #276, Oct 2023).
7–10 days quarterly, or 3 days monthly
Tim Ferriss described a time-restricted eating pattern with an eight-hour target window, generally 2 p.m. to 10 p.m. and often compressed to roughly 2–3 p.m. through 9 p.m., with two larger meals plus one or two whey shakes. He stated no weight-loss goal; this captures his timing only.
daily eating window in the September 2025 snapshot · generally 2–10 p.m.; often compressed to roughly 2–3 p.m. through 9 p.m.
Bryan reports a calorie-controlled eating pattern with stated energy and macronutrient targets.
Bryan reports a calorie-controlled eating pattern with stated energy and macronutrient targets. His final-meal timing and its connection to heart rate before bed are now included in his Sleep routine.
2,250 kcal/day (10% caloric restriction) · daily
Food-first philosophy for hormone balance. Low glycemic, gluten-free approach based on individual genetic and metabolic needs.
1 mug · Upon waking
1oz gluten-free · Breakfast
+6 more interventions
Simple vegetarian diet with intermittent fasting. One main meal per day after 6pm. Emphasizes simplicity over complexity.
16+ hours fasting · Daily
Simple vegetarian meal · After 6pm
+2 more interventions
Strategic fasting combined with ketogenic diet for enhanced metabolic flexibility and autophagy.
16:8 or 18:6 · Daily
24-72 hours · Periodically
Well-formulated ketogenic diet with emphasis on quality fats, moderate protein, and minimal carbohydrates for metabolic flexibility.
20-50g · Daily
Moderate - 1.5g/kg · Spread throughout day
+3 more interventions
Gluten-free, dairy-free, predominantly plant-based diet that transformed his tennis career. Eliminated chronic fatigue and respiratory issues.
As needed · With meals
Large serving · Breakfast
+3 more interventions
16:8 intermittent fasting protocol for improved digestion, energy, and autophagy benefits.
16:8 protocol · Daily
Pegan Diet - combination of paleo and vegan principles. 75% plants, 25% quality protein. Low glycemic, anti-inflammatory focus.
75% of plate · Every meal
25% of plate · Every meal
+2 more interventions
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
