All protocols

Include one weekly resistance session focused on quadriceps, hamstrings, calves, and tibialis/anterior shin work.

Tailor exercise selection so you do not aggravate preexisting injuries or induce new injuries.

Include some neck strengthening work if additional neck strength is needed; can be added on torso day or small body parts day.

Include one weekly resistance session for smaller muscle groups that recover quickly, typically 45 to 50 minutes and up to 60 minutes maximum; can include biceps, triceps, calves, neck work, and abdominal work. Use additional small body part work when needed for balance, stabilization, or aesthetic reasons.

On the long cardio day, get outside and move as much as possible; try to get outdoors at least once per week for movement, nature exposure, and cardiovascular benefit.

If you do not own a rucksack, put a full gallon water jug in a backpack for rucking; it gets lighter as you drink it during the session.

If feeling run down, exposed to illness, or if training would require caffeine late in the day and disrupt sleep, skip the workout rather than forcing it and prioritize sleep and overall health.

Use isolation exercises on small body parts day, but if torso day was skipped, add compound torso movements too, such as chins, pull-ups, and dips, to make sure torso muscles are trained as well.

Best to complete the workout if it can be done safely and without compromising nighttime sleep.

Minimize cannabis use to preserve REM sleep, emotional regulation, motivation, learning, and mental health unless there is a medical reason to do otherwise.

Every 30 minutes or so, do 1–3 minutes of movement such as walking, light jogging, push-up breaks, air squat breaks, or soleus pushups; if needed, set timers. Framed as keeping glucose channels active and improving 24-hour glucose and insulin control.

Recommended for knowledge workers; use at very slow speeds, around 1 mph, for a couple hours per day. Casey reports starting the day on it and often forgetting she's on it. Discussed alongside standing desks as a way to replace seated work with more standing/moving work.

At minimum, get annual metabolic testing including fasting glucose, fasting triglycerides, HDL cholesterol, hemoglobin A1C, total cholesterol, waist circumference, and blood pressure. Additional useful markers mentioned: ApoB, uric acid, fasting insulin, HOMA-IR, hs-CRP, liver function tests, and GGT. Suggested retesting frequency: 3–4 times per year to assess whether diet and lifestyle strategies are working.

Suggested as a way to avoid fighting with doctors for labs by going outside the traditional system; examples given include Function Health, InsideTracker, Next Health, and Levels.

Try a strategy, retest in a few months, and use your own labs to see whether you are moving in the right direction rather than relying on ideology alone.

Strive to meet one of five main nutritional targets.

Aim for high-antioxidant food sources as one of the five main nutritional targets.

Suggested as beneficial for the gut; discussed as drinking the brine off sauerkraut.

Recommended because the microbiome ferments polyphenols into short-chain fatty acids; sources mentioned include colorful fruits and vegetables, spices, teas, cocoa, and herbs.

Shown to improve L-cell differentiation; dose not settled.

Recommended for GLP-1 stimulation; high-protein foods containing valine and glutamine were specifically highlighted, with examples including meat, turkey, and eggs.

About 100 g/day (3.5 oz) was discussed as providing about 5 g thylakoids; consumed daily for 12 weeks, this was said to significantly increase GLP-1.

Recommended because EGCG in green tea has been shown to stimulate GLP-1.

Green tea compound mentioned as stimulating GLP-1.

Mentioned as foods that may inhibit DPP-4 and thereby support GLP-1 levels; examples given include black beans, Mexican oregano and other oregano, rosemary, guava, and myricetin-rich foods.

Mentioned as potentially inhibiting DPP-4; sources given were berries, cranberries, peppers, and Swiss chard.

Shift more carbohydrate intake earlier in the day because the same meal later tends to produce higher glucose spikes.

Adding fat and fiber to meals was said to significantly and repeatably lower glucose response, likely via slower gastric emptying and reduced glucose absorption. Examples mentioned for adding both include basil seeds, chia seeds, hemp seeds, and flax seeds; olive oil was also mentioned as a preferred fat source that helped blunt glucose response.

Use a continuous glucose monitor as a learning tool rather than trying to game the system for perfectly flat glucose.

Use CGM to assess whether glucose peaks around 45 minutes after a meal and returns toward baseline by about 90 minutes to 2 hours; slower recovery may indicate insulin resistance.