All protocols
4,984 protocols across every category, most recommended first.
- ▶ 1DietBe Aware of Fat Intake
Include fat as part of meals, but monitor portions because fats are more calorically dense than carbohydrates and proteins. Even healthy fats and foods like olive oil and avocado can quickly drive calories up if added excessively.
- ▶ 1DietAllow Occasional Treats
Occasional indulgences like carrot cake can fit if they help prevent feelings of deprivation and bingeing; for example, once a week may be fine if it does not disrupt overall goals.
- ▶ 1BehaviorsAdjust Portion Sizes to Accommodate Higher-Fat Foods
If eating calorie-dense healthy fats, cut back a bit on other portions to accommodate them calorically.
- ▶ 1BehaviorsTowel Scrunch Test
Place a towel on the floor, put a bare foot on it, and scrunch the towel with the foot to assess intrinsic foot strength; cramping suggests weakness.
- ▶ 1BehaviorsTowel Foot Drills
Use towel scrunching drills to strengthen intrinsic foot muscles.
- ▶ 1ToolsOrthotics
Can place the foot in better alignment and reduce ongoing knee damage from flat feet, though they do not fix the underlying problem.
- ▶ 1BehaviorsTrain Isolation/Hypertrophy Work to Failure
For more isolated hypertrophy-focused exercises, train to objective failure to maximize stimulus in shorter workouts. Safe examples include single-arm cable pulldowns and Bulgarian split squats, where ugly partials or dropping the weights add stimulus with little extra risk.
- ▶ 1BehaviorsAvoid Failure on Complex Compound Lifts
Do not take compound or technically demanding lifts like rows, big presses, squats, and deadlifts to true failure; stop when form breaks down or get close without reaching true failure.
- ▶ 1Behaviors6–10 Work Sets for Smaller Muscle Groups
Suggested per-workout volume for smaller muscle groups like biceps.
- ▶ 1Behaviors10–15 Work Sets for Larger Muscle Groups
Suggested per-workout volume for larger muscle groups like quads and lats.
- ▶ 1BehaviorsUse Multiple Exercises with Fewer Sets Each
Instead of always doing 3 sets per exercise, use 2 sets and rotate through more exercises that hit the muscle differently.
- ▶ 1BehaviorsUse Indirect Volume for Muscle Groups
Count indirect work from compound lifts toward total stimulus for a muscle group. If you want more indirect biceps stimulus during back work, choose chin-ups, underhand rows, or underhand pulldowns.
- ▶ 1BehaviorsSplit the Split
If tired or constrained by life, divide a planned workout across two days; for example, do non-compound/high-intensity accessory work one night and strength work the next or a couple days later. On nights when neurologically drained, focus on the non-strength/non-compound portion instead of heavy compound work.
- ▶ 1BehaviorsHip Hugger
Named as a preferred hip exercise used in split sessions.
- ▶ 1BehaviorsAvoid BPC-157 at Age 18
Discourages very young people from injecting BPC-157, arguing they already have the peptides they need.
- ▶ 1BehaviorsAssess Thymus Size on Imaging
If getting full-body imaging, ask for thymus scoring or assessment to track thymic status over time and in response to interventions.
- ▶ 1BehaviorsTrack Lymphocyte-to-Monocyte Ratio on CBC With Differential
Use the lymphocyte-to-monocyte ratio from a CBC with differential as a simple immune-risk marker; the guest notes most people already have this inexpensive test.
- ▶ 1SupplementsGHK-Cu Topical
Use a well-formulated topical GHK-Cu product for skin effects; formulation should preserve the copper complex. Also mentioned as potentially useful after UV exposure to alleviate some photo damage. Presented as useful alongside, not instead of, a skincare routine.
- ▶ 1ToolsSunscreen
Mentioned as the dermatologist-preferred way to avoid UV damage in the first place.
- ▶ 1BehaviorsUse GHK-Cu Alongside Your Skincare Routine
Use GHK-Cu with the rest of your skincare routine rather than in place of it.
- ▶ 1ToolsSunlight
Use sunlight as a free source of long-wavelength red, near-infrared, infrared, full-spectrum light, and better blue light, with the caveat to avoid excessive UV exposure.
- ▶ 1ToolsFull-Spectrum Circadian Lighting
Switchable full-spectrum lighting recommended for circadian support: bright, blue-inclusive full-spectrum light during the day and candlelight-like light in the evening; ideally without flicker. The quote references Raw Optics as an example product, but this is kept as the broader equipment recommendation rather than a brand-specific sponsor item.
- ▶ 1BehaviorsAvoid Flickering LEDs
Prefer indoor lighting that does not flicker.
- ▶ 1DietAdequate Electrolyte and Nutrient Intake While Using GLP-1s
While using GLP-1 drugs, ensure adequate electrolytes, micronutrients, and macronutrients; inadequate intake was mentioned as a possible reason for feeling poorly, along with low blood sugar.
- ▶ 1BehaviorsMonitor IGF-1 When Using Tesamorelin
Do not use tesamorelin without checking IGF-1 levels.
- ▶ 1BehaviorsElectrocardiogram screening before ibogaine
Before ibogaine, screen people for cardiac risk using an electrocardiogram to reduce risk.
- ▶ 1SupplementsAyahuasca
Discussed as a psychedelic explored as an antidepressant agent; described as appearing very safe in the cited work, including small sacramental doses in Amazonian tribes.
- ▶ 1BehaviorsPause Before Eating When Sleep-Deprived
Use awareness of sleep deprivation to question cravings and make more deliberate food choices.
- ▶ 1DietReduce Refined Carbohydrates and Simple Sugars
More refined carbohydrates and simple sugars were associated with more nighttime arousals.
- ▶ 1BehaviorsInvestigate Poor Nighttime Sleep If You Need Daytime Naps
If you had sufficient sleep opportunity but still need naps and feel unrefreshed, check what is going on with nighttime sleep.