All protocols
5,340 protocols across every category, most recommended first.
- ▶ 1BehaviorsTrain Leg Strength
Include training that supports leg strength as part of a health/longevity-oriented program.
- ▶ 1BehaviorsTrain Speed and Power for Fall Protection and Longevity
Include speed and power training so you can catch yourself from a fall and maintain function with age.
- ▶ 1BehaviorsDo at Least One Proprioception-Challenging Session Per Week
Include at least one weekly exercise session that challenges balance, coordination, and reacting to the environment; examples include outdoor activity on uneven terrain, sports, and trail running.
- ▶ 1BehaviorsUse a Seasonal Annual Training Structure
Example annual structure: January–March prioritize hypertrophy; April–June prioritize fat loss; July–September prioritize high-intensity interval work and conditioning; October–December prioritize more pure cardiovascular fitness.
- ▶ 1BehaviorsSleep More During a Hypertrophy Phase
During a muscle-gain phase, emphasize sleeping more to support recovery and growth.
- ▶ 1BehaviorsUse Seven Sessions Per Week of Physical Activity During a Hypertrophy Phase
Example hypertrophy quarter: perform about seven sessions per week of physical activity, not necessarily seven separate days.
- ▶ 1BehaviorsUse One Sport Session Per Week During a Hypertrophy Phase
Example hypertrophy quarter: include one sport session per week, such as an indoor sport like basketball.
- ▶ 1BehaviorsLift Weights 3–4 Times Per Week During a Hypertrophy Phase
Example hypertrophy quarter: lift weights three or four times per week.
- ▶ 1BehaviorsTake Long Walks Twice Per Week During a Hypertrophy Phase
Example hypertrophy quarter: include two long walks per week.
- ▶ 1BehaviorsShift From Indoor to Outdoor Sport in Spring
As days get longer, shift from indoor sport to outdoor sport to combine exercise with sunlight exposure; stand-up paddleboarding was given as an example.
- ▶ 1BehaviorsTake a Fitness or Exercise Class During a Fat-Loss Phase
Include a fitness or exercise class during the spring fat-loss phase.
- ▶ 1BehaviorsLift Weights Two Days Per Week During a Fat-Loss Phase
Example fat-loss quarter: lift weights about two days per week in addition to outdoor sport and classes.
- ▶ 1BehaviorsContinue Outdoor Sports During the Summer Conditioning Phase
Continue emphasizing outdoor sports during the summer conditioning phase; examples given include golf, pickleball, and outdoor basketball, about twice per week.
- ▶ 1BehaviorsDo Interval Work During the Summer Conditioning Phase
During the summer conditioning phase, include interval work such as track workouts, bike intervals, or hill sprints.
- ▶ 1BehaviorsLift Weights Twice Per Week During the Summer Conditioning Phase
Example summer conditioning quarter: continue lifting weights twice per week.
- ▶ 1BehaviorsUse Two Workouts Per Day During the Fall/Winter Cardiovascular Phase if Appropriate
During the cardiovascular phase, consider two workouts per day if trying to improve conditioning and endurance aggressively.
- ▶ 1BehaviorsDo an Indoor Sport During the Fall/Winter Cardiovascular Phase
Use an indoor sport during the colder-weather cardiovascular phase; examples given include kickboxing or jiu-jitsu.
- ▶ 1BehaviorsUse Cardio Machines During the Fall/Winter Cardiovascular Phase
Use cardio machines once or twice during the fall/winter cardiovascular phase.
- ▶ 1ToolsStairMaster
Example cardio machine for the fall/winter cardiovascular phase.
- ▶ 1BehaviorsWalk Outside Twice Per Week During the Fall/Winter Cardiovascular Phase
Continue to get outside by walking twice per week during the fall/winter cardiovascular phase.
- ▶ 1BehaviorsUse Moderate Training if Sleep Loss Is Acute but Goals Matter
If one poor night of sleep occurs during an important adaptation phase, still train, potentially using acute hacks to feel better in the moment.
- ▶ 1BehaviorsBack Off if Poor Sleep Has Become a Pattern
If poor sleep is chronic rather than acute, back off and prioritize recovery rather than pushing through.
- ▶ 1BehaviorsUse Moderate Restorative Training When Recovery Is Needed
When recovery is needed, use moderate restorative training rather than hard training; examples given include breathing drills, mobility work, or riding the bike at about 50% heart rate.
- ▶ 1BehaviorsKeep Training Below About 70% if You Feel a Bug Coming On
If you think you may be getting sick, do restorative training and avoid pushing much past about 70% effort.
- ▶ 1BehaviorsShut Training Down if You Have a Pretty Gnarly Cold
If you already have a significant cold, generally stop training rather than trying to push through.
- ▶ 1BehaviorsUse Some Ice Cautiously When Sick
Some ice exposure may be used cautiously when sick, but not a lot because it is a major stressor.
- ▶ 1BehaviorsSleep When Very Sleepy During Illness
If illness makes you very sleepy, sleep rather than train.
- ▶ 1BehaviorsUse a Three-Day Split of Speed/Power + Hypertrophy, Strength + High Heart Rate, and Endurance
A sample three-day split: day 1 speed and power then hypertrophy; day 2 pure strength then higher-heart-rate work; day 3 steady-state long-duration endurance. Do speed and power before hypertrophy in the same session. This can be done in about 45 minutes of work plus warmup/downregulation, generally under 60 minutes total.
- ▶ 1BehaviorsDifferentiate Exercise From Physical Activity
Treat structured exercise and general physical activity as distinct; both matter for health.
- ▶ 1BehaviorsIncrease Daily Physical Activity Outside Workouts
Avoid doing only hard workouts while sitting the rest of the day. Increase daily movement with strategies like parking farther away, aiming for about 30 minutes per day of moderate to low intensity activity, and adding several hours of walking if you sit all day.