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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.
Paper planning, a morning and evening journal, and periodic fear-setting to work through difficult decisions.
before the first computer session
5 min per session · morning and evening
+1 more intervention
Air filtration, indoor sensors and a food log help him track his environment and routine. He describes the equipment and readings he uses.
+1 more intervention
The heat and cold equipment in his garage setup. He identifies the brands but does not provide a temperature, duration or repeatable sequence.
A whole-food eating pattern with a protein target, plus her kale and blueberry smoothie.
A whole-food eating pattern with a protein target, plus her kale and blueberry smoothie. The smoothie makes greens, berries, fat, fibre and protein easier to include in one meal.
~1.6 g/kg/day · daily
daily
Green tea on waking, coffee later, and a breakfast experiment combining foods and powders.
often · on waking
1–3 hours after waking
+1 more intervention
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
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.
