Curated protocols

The set of 'basecamp behaviors' and accompanying vital-sign tests from Kelly & Juliet Starrett's book Built to Move — durability habits and self-assessments anyone can do at home to maintain range of motion, balance, sleep, walking, and nutrition.

Rhonda Patrick's compiled set of practical tactics for people who choose to drink alcohol, intended to minimize adverse effects on sleep, hangover severity, micronutrient depletion, and overall health risk.

Six-week tactical field manual organized around four pillars: how to think, how to eat, how to move, and how to recover.

Bryan's published, data-driven longevity protocol covering diet, supplements, sleep, exercise and measurement. Components include the Green Giant drink, Super Veggie, Nutty Pudding, olive oil, avocado, 100+ pills, caloric restriction, and zero added sugar.

Dr. Vonda Wright's eight evidence-based 'shields' framework for building and maintaining bone strength in women over 50: mindset, hormone optimization, mechanical load/impact, resistance training, protein, calcium, vitamin D, and controlling inflammation.

Chatterjee's explicitly numbered five habits framework for managing chronic stress: (1) morning routine, (2) a portable breathing technique, (3) stop taking things personally, (4) practice true prevention, (5) prioritize sleep.

Hyman's framework of essential lab categories that everyone should track, organized into metabolic health, inflammation, cholesterol/cardiovascular, thyroid, and nutrients — all delivered via the Function Health platform.

Gary's prescribed lifestyle and supplement approach to increase glutathione naturally, presented as the answer to 'how can you increase glutathione naturally?'

A week-long strength training split that integrates eccentric overload, BFR, motor imagery, physiological arousal, and real-time biofeedback techniques described in the Schoenfeld et al. paper.

Sinclair's umbrella routine of stressors that mimic ancestral adversity (hunger, cold, heat, hypoxia, physical exertion) to activate longevity defense pathways (mTOR, AMPK, sirtuins).

Hyman's explicitly named framework of five key systems/pillars that work together for good sleep: light exposure, blood sugar stability, nervous system regulation, hormone balance, and consistency.

Hyman's explicit five-pillar framework for sleep: light exposure, blood sugar stability, nervous system regulation, hormone balance, and consistency.

A dietary pattern developed by Dr. David Jenkins combining plant protein, nuts, viscous fiber, plant sterols, and plant monounsaturated fats to lower LDL cholesterol comparable to a low-dose statin.

Layne's curated tier 2 list of supplements for body composition, strength, performance, and recovery — supplements with consistent but smaller or more indirect effects than tier 1.

Layne's six high-level pillars: proper nutrition (don't overeat, enough protein, enough fiber), regular exercise, don't smoke, minimize/avoid drugs and alcohol, get enough quality sleep, and manage psychological stress. He claims doing these six things captures ~95% of available health benefits.

Stepwise algorithm for diagnosing and fixing the cause of eye/muscle twitching: start with urine pH, then trial electrolytes, then assess metabolism/thyroid, then test or trial B vitamins, with molybdenum considered for sulfite control.

Foods, drinks, and supplements Gundry explicitly lists as not breaking a fast / safe during the fasting window.

A 7-day foundational fitness template Huberman has personally used for ~30 years, covering endurance, strength/hypertrophy, recovery, and high-intensity work across the week, beginning Sunday.

Gundry's tiered approach to sleep apnea: first lifestyle modifications (weight loss, left-side sleeping, avoiding alcohol/sedatives), then oral/positional adjuncts (mouth taping, mandibular advancement device), with CPAP as gold standard and Inspire as a more invasive alternative for CPAP-intolerant patients.

Hyman's structured approach to increasing fiber intake intelligently: go slowly, hydrate, pair with protein, focus on diverse whole-food sources, avoid ultra-processed high-fiber products, and aim for ~30g of varied plant fiber.

Dave's recommended supplement stack to take alongside creatine for absorption, performance, and to mitigate side effects.

Layne's hierarchy of what matters most for fat loss, adapted from Eric Helms' Muscle and Strength Pyramid and presented in Fat Loss Forever. Ordered from most to least important: calorie deficit (via adherence), macronutrient composition (protein first, then carbs/fats by preference, with fiber), sleep, exercise, self-monitoring, and supplements as the smallest contributor.

Gundry's enumerated list of favorite prebiotic (soluble fiber) sources to feed beneficial gut bacteria — combining vegetables, seeds, and supplement powders as interchangeable options.

Attia's modern, multi-step approach to prostate cancer screening that replaces the old PSA→ultrasound→transrectal biopsy→treat algorithm. Uses longitudinal PSA, MRI-derived density, contrast-free MRI when possible, transperineal biopsy if needed, and active surveillance with adjunctive biomarkers for low-grade disease.

A protocol of consuming 4-6 servings per day of low-sugar fermented foods with live active cultures, ramped up over 4 weeks, to increase microbiome diversity and reduce inflammatory markers. Based on the Sonnenberg/Gardner Cell study.

Targeted supplementation for testosterone, free testosterone, libido, and fertility support, built on top of nutrition, exercise (Duncan French 2x/week resistance training), and tracked via blood work.

Gundry's collection of natural ways to boost melatonin production and protect the circadian cycle: eat melatonin-rich foods, dim/block blue light, get morning bright light, and optionally supplement with melatonin.

Attia's protein intake framework: 1 g/lb body weight per day, spaced into servings of 20-50g, prioritizing animal sources, tracking key amino acids (leucine, lysine, methionine), with whey post-workout and electrolytes during workouts. Tracked via the Carbon app.

Bryan's nightly sleep optimization stack: fixed 8:30pm bedtime, early time-restricted eating, temperature-controlled environment, wind-down hour, sleep hygiene rules, and tracking.

Behaviors from late evening through the night to lower core body temperature, avoid disruptive light, and facilitate deep sleep.

Sinclair's personal daily supplement regimen as of this episode, with morning and evening components and dose-timing rationale.

Four daily micro-choices that have major impact: (1) what you reach for first thing in the morning, (2) deciding today is a good day, (3) fueling yourself vs running on fumes, (4) choosing sleep over scrolling at night.

Hyman's recommended set of lab tests to properly assess cardiovascular and metabolic risk, available through Function Health

Galpin's baseline 'low-risk, broadly useful' supplement recommendations independent of labs.

Core supplement recommendations for cardiovascular and metabolic health

Foods, nutrients and avoidances Hyman groups together to upregulate the liver's biochemical detox pathways (including glutathione production and methylation).

Ormsbee's signature pre-sleep feeding protocol: ~40g protein-dominant food under 220 calories, ~30 minutes before bed. Protein type/form is flexible (whey, casein, cottage cheese, or emerging alpha-lactalbumin) since head-to-head studies show no meaningful difference. Most useful as an additional feeding opportunity to hit daily protein targets (~1.6-2.2 g/kg).

Rhonda's end-of-episode summary protocol: 2-3 cups of filtered coffee in the morning, minimal additives, with optional L-theanine for jitter-free cognition.

A pre-bed ritual and sleep environment setup Layne lists together to improve sleep duration and quality.

Huberman's pre-sleep supplement stack to shorten sleep latency, deepen sleep, and support staying asleep, layered on top of behavioral foundations (light, caffeine timing, no food 2h before bed).

Strength training emphasizing eccentric and concentric work, hip hinging without axial loading, single-leg movements, grip/carrying capacity, and benchmark tests for power.

Max's explicit list of top 5 non-negotiable practices to reduce dementia risk, prompted by listener Heather Webb's question.

Gundry's explicitly recapped top five supplements for heart and vessel health, focused on repairing the glycocalyx.

Tiered pharmacologic approach to drive ApoB well below 60 mg/dL, starting with preferred statins and escalating to alternatives based on tolerance and phenotype.

Protocol for retraining children who mouth breathe: confirm nasal patency, decongest, use Myotape during distracted waking time, and consult functional dentist.

Supplement strategy for focus and cognitive enhancement, distinguishing stimulant-based (caffeine, yohimbine) from neuromodulator-based (alpha-GPC, L-tyrosine/PEA) approaches.

Core supplements Sims recommends across age groups: creatine, vitamin D3, protein powder, and adaptogens timed to cortisol rhythm.

Will's diet-and-lifestyle backbone for healing the gut microbiome and preventing/reducing IBS symptoms, with supplements as adjuncts and trauma work for non-responders.

Attia's recommended set of tests beyond standard labs for longevity-focused risk stratification: ApoB, Lp(a), ApoE genotype, cystatin C, uric acid, homocysteine, fasting insulin.

Framework from Haver's book The New Menopause covering nutrition, exercise, stress reduction, and supplementation for menopause symptom management.

Single weekly direct leg session: ~10 min warmup + 50–60 min work, 2 exercises per muscle group (one peak-contraction, one stretched/compound).

Mark Sisson's self-designed decathlon-style fitness benchmark list — a set of all-round physical tests intended as a more holistic longevity/mobility metric than VO2 max alone.

Resistance training as bedrock plus true high-intensity cardio (SIT/HIIT) with low-intensity recovery; explicitly avoid moderate-intensity group fitness. Age-adjusted emphasis.

Layne's top-tier ergogenic supplements for body composition, strength, and exercise performance — supplements that have consistent measurable effects across decades of research.

Tommy's personal daily nutrition and supplement routine to cover brain-critical nutrients on top of a whole-food diet.

William Li's list of five foods (and beverage categories) he highlights as actively supporting the body's cancer defenses via anti-angiogenesis, anti-inflammation, and gut microbiome support.

Haver's personal and clinical multi-component approach to preventing osteoporosis in midlife women, combining HRT optimization, resistance training, jump training, and key supplements.

The set of cues used within the first ~3 hours after waking to trigger cortisol peak, raise core body temperature, and anchor the circadian clock.

Peter's short list of 'no risk, no regret' behavioral sleep moves he would give in an elevator ride.

Stoppani's closing summary protocol: resistance training (including heavy lifting), protein at ~1 g/lb bodyweight, creatine, BCAAs/leucine to hit the leucine threshold without high food volume, and sleep/recovery.

Gundry's prescribed method for building metabolic flexibility by pushing breakfast back one hour per week, with tricks to break through walls and how to break the fast.

A practical, multi-component framework Matt prescribes at the end of the episode for personally calibrating coffee use against sleep quality.

Once-weekly arms (biceps/triceps), calves, and neck session including dips and chin-ups for indirect torso stimulation.

Huberman's named supplement stack taken 30-60 minutes before bedtime to enhance sleep onset and depth.

Huberman's nightly supplement protocol taken 30-60 minutes before bed to enhance sleep onset and depth, with optional rotating additions.

Hyman's explicitly listed 'most helpful' supplements for sleep, with clear use-cases and cautions.

Li's closing summary prescription when asked for simple rules of thumb to reduce cancer risk.

A regular, gradual approach to sun exposure in temperate zones: morning sunlight for circadian rhythm, gradual tan development starting in spring, clothing as primary protection, sunscreen only as last resort, and strict avoidance of sunburn and intermittent intense exposure.

Galpin's personal 5-phase progression model for systematically building core strength and ensuring safety before adding load and dynamic movement.

Natural supplements Amen prefers over benzodiazepines for anxiety.

Blood tests Dr. Amen recommends to check before going on anxiety medication: rule out hypoglycemia, anemia, and hyperthyroidism, plus omega-3 index.

Matt's closing list of foundational behavioral/cognitive sleep practices he recommends building sleep on, presented together as a bundle.

Ben's weekly/daily routine combining dermarolling, topical GHK-Cu, red light helmet, and nutrient support for hair health.

Peter's exercise training framework: define target activities for the last decade of life, identify the physical traits required, and back-cast a training plan built on four pillars — stability, strength (with power), aerobic efficiency (Zone 2), and VO2 max.

The four-component program applied by Longo's nonprofit Create Cures Foundation dietitians: longevity diet (pescatarian, low-protein, mostly plant-based) + fasting-mimicking diet cycles + 12-hour time-restricted eating + exercise. Patients typically work with the program 1-2 years.

The micronutrients Hyman lists as the raw materials cellular machinery needs to function, deficiency of which undermines peptide signaling.

Hyman's explicit summary of the top five practical swaps to lower toxic load.

The set of evidence-based foundational interventions Mark Hyman lists as what naturally strengthens mitochondrial function and longevity signaling — to be optimized before considering longevity peptides.

Andrew Huberman's stack of morning behaviors to trigger cortisol peak, raise core body temperature, set circadian timing, and start the ~16-hour sleep timer.

Resources for learning to read studies and develop medical/scientific literacy.

Set of sleep hygiene changes including timing, environment, and mouth taping to improve sleep quality and duration.

Hyman's recommended supplements that 'actually help with sleep' when used to support sleep foundations.

Terry Simpson's personal multi-component approach to managing his familial hypercholesterolemia and cardiovascular risk, combining lipid-lowering medications, calcium scan monitoring, GLP-1 use, and Mediterranean diet pattern.

A tiered TRE approach: everyone should eat within a 12-hour window for maintenance; people with metabolic risk factors or longer eating windows should reduce to an 8–10 hour window. Black coffee/tea is permitted outside the eating window, and caffeine should be cut off by 2pm.

Hyman's named framework for supporting the body's elimination routes: gut (poop), kidneys (pee), and sweat (perspire), plus breath.

Three techniques Nestor offers to interrupt acute panic by raising CO2 and downregulating the nervous system. Listener picks the one that works for them.

Speculative stack for assisting altitude acclimation: nitric oxide precursors, lactate, and alkaline buffers.

Home environment factors Tommy describes as most important for shaping a developing brain.

Gundry's clinical first-line approach for patients with diarrhea: remove lectins, avoid raw cruciferous vegetables and raw spinach, pressure-cook vegetables, and skip the Plant Paradox 3-day cleanse.

Behaviors from late evening through the night to facilitate sleep onset and maintenance: avoid bright light, use temperature to drop core body temp, and create a cool sleeping environment.

Short bursts of exercise integrated into daily life for busy people.

Gary's personal morning routine: Symbiotica liposomal glutathione taken first thing on empty stomach, optionally paired with a small fat for absorption, and stacked with synergistic supplements.

Bryan's four-component daily routine to prevent hair loss and encourage regrowth.

Adjustment of the standard everyday longevity diet for cancer patients: extend daily fasting window from 12 to 14 hours, maintain the pescatarian low-protein longevity diet while protecting muscle and immune function, and add FMD cycles only when clinically indicated (advanced/metastatic disease).

Sinclair's explicit summary recipe for long life: eat right with fasting periods, varied exercise, and hormetic stressors like cold and heat.

Three external stressors to drive bone density, strength, and metabolic adaptations as estrogen declines: jump training, heavy resistance, sprint intervals; combined with high protein intake.

Set of easy swaps to reduce microplastic exposure after a blood test showed above-average levels.

Acclimation protocol for transitioning to nasal breathing during sleep using mouth tape, with nasal dilator strips as training wheels for those with compromised nasal airflow.

Whole-food sourcing: fats from nuts/seeds/avocados, sugars from fruit/sweet potatoes, grains as groats rather than flour.

Sisson's Paluva line of minimalist toe-spread shoes and accessories for various activities, all designed to restore foot strength, big toe engagement, and natural gait.

Hyman's explicit checklist for anyone considering peptides: work with a qualified doctor, optimize lifestyle first, measure biomarkers, and understand contraindications and sourcing risks.

A pre-competition warm-up integrating nasal breathing with progressive breath holds to reduce stress, increase CO2 tolerance, open airways, and access flow state.

Haver's clinical options for women with intolerance (dizziness, mood, reflux) to standard oral micronized progesterone.

For people with elevated overnight respiratory rate / sympathetic dominance: read your respiratory rate, reduce arousal inputs, and retrain breath cadence during light exercise.

Example training day Galpin walks through: pick one exercise from each broad movement category (anti-extension, anti-rotation/anti-lateral flexion, flexion), heavy load 6-12 reps, 2-3 working sets, prioritizing stability under load.

Practices Gundry prescribes to protect deep sleep and the brain's glymphatic wash cycle: stop eating 3 hours before bed, avoid screens / use blue blockers, darken the room, and use time-release melatonin.

A pre-sleep routine of avoiding stimulating media plus soft slow exhale breathing with light air hunger to signal safety to the brain and fall asleep faster.

Supplements and practices to support sleep architecture during luteal phase and menopausal insomnia.

Chris's preferred alternative to chondroitin sulfate supplementation for cardiovascular protection: meet sulfur amino acid needs through dietary animal protein along with the cofactors required to metabolize sulfur amino acids into sulfate.

Foundational supplements recommended by Andy Galpin to reduce systemic inflammation and support training recovery: omega-3 EPA, vitamin D, and magnesium malate.

Practical steps to minimize mycotoxin exposure in coffee.

Mix of cardio, weights, Pilates, and yoga 2-3x weekly, with emphasis on weight training for aging.

When using fiber maxing for weight loss, combine with adequate protein and strength training.

Sisson's stated prerequisites — sleep, daily walking, and dialed-in basics — that must be in place before any biohacking is worth pursuing.

Nestor's baseline daytime protocol for becoming a normal breather: nasal breathing during low-exertion activity, diaphragmatic (belly) breathing biomechanics, and phone alarms throughout the day to build the habit unconsciously.

Gabor's personal daily routine for clearing absorbed trauma from clinical work, combining meditation, yoga, and swimming/exercise.

Four 30-minute sauna sessions at 80°C in one day with cool-down rests between, performed no more than once per week or every 10 days, ideally fasted and in the evening to align with nighttime GH release and sleep.

Bryan trialed three vagus-nerve / vibrational devices to improve HRV with limited sustained effect.

FDA-approved options Haver discusses for hypoactive sexual desire disorder.

In-season strength maintenance framework for skiing fight-camp: 3–5 days/wk, 3–5 exercises, 3–5 sets x 3–5 reps, 3–5 min rest, at ~85% 1RM, never to failure.

Huberman's personal protocol for returning to sleep after waking in the night.

Three morning tests to assess systemic recovery and readiness to train: HRV, grip strength, and CO2 tolerance test.

Training program to convert mouth-breathing to nasal-breathing during sleep to reduce snoring and mild sleep apnea.

Daily flossing and interdental picks plus natural toothpaste to reduce oral inflammation linked to dementia and heart disease risk.

Tools to use the day after a poor night's sleep to consolidate sleep and offset deficits.

Deliberate 5-minute disengagement at the end of a training session to kickstart recovery via parasympathetic activation. Options include NSDR, ~10 physiological sighs, or the Reveri hypnosis app.

Up to 30 min Finnish sauna immediately post-resistance or cardio training with slow rehydration to extend training stimulus and stimulate EPO/blood volume expansion (altitude-like effect).

If choosing to do a prolonged water fast despite Gundry's warning, take binders to absorb the heavy metals and organopesticides released from fat cells.

Bedroom environment basics that Hyman groups together as foundational sleep hygiene.

Dr. Fung's three most important rules from The Hunger Code that cut across all three types of hunger (homeostatic, hedonic, conditioned).

For overnourished individuals, three strategies to induce a caloric deficit: directly reducing calories, dietary restriction (removing food categories), or time-restricted eating.

Layne's tier 1 supplements — the only three with broad, consistent, direct effects on strength, performance, and body composition.

Tim's nightly pre-sleep supplement stack from Momentous to improve onset, quality and duration of sleep.

Greg Fahey's experimental epigenetic age reversal protocol combining three agents over 12 months, shown to reverse blood biological age by ~2.5 years.

A two-part daily light hygiene protocol: get early outdoor morning light to anchor the circadian clock, and keep evening indoor light at or below 10 lux in the three hours before sleep to protect melatonin. A dimmer switch is offered as the simple practical tool for the evening half.

Build a wide aerobic base with zone 2 (~80% of training, ~3 hrs/week) and add a weekly zone 5 VO2 max interval session (e.g., 4x4) to raise the peak of the pyramid.

Use physiological sighs to relax between sets, then employ a tight grip during the working set to amplify force via nervous-system irradiation.

Chris's stated personal strategy he would use instead of statins if his cholesterol were elevated: maintain robust vitamin K (MK-4) and CoQ10 status to protect mitochondrial health and prevent arterial calcification.

Protocol to shift sleep schedule earlier (e.g., eastward travel or becoming more of a morning person).

10 g/day collagen for at least 6-9 months, ideally taken with ~50 mg vitamin C pre-exercise, for active adults (>180 min/week exercise) with joint pain.

Four 12-minute sauna sessions at ~90°C with 6-minute cool-down in ~10°C water between sessions, shown to significantly reduce cortisol.

Combined melatonin + morning bright light protocol for delayed sleep-wake phase disorder, used to advance the circadian clock earlier.

Broad-spectrum daily foundational nutrition coverage including vitamins, minerals, digestive enzymes, adaptogens, probiotics/prebiotics — Huberman's recommended starting layer before targeted supplementation.

Topical application of GHK-Cu combined with red light therapy for synergistic effects on skin photo-aging and collagen.

Aggressive screening combining colonoscopy and upper endoscopy starting at age 40 to effectively eliminate deaths from colon, esophageal, and stomach cancer.

An online-coined stack adding GHK-Cu to the Wolverine Stack (BPC-157 + TB-500) for combined skin/aesthetic and tissue repair effects.

3–5 rounds of ~20 min sauna alternated with ~5 min cold plunge (~45–50°F), done once weekly on Tuesday.

Soak in ~104°F water for 20–30 minutes with body submerged shoulders-down, a couple hours before bed, optionally followed by a cool shower.

Lifestyle interventions Hyman groups together as 'what to do' for cardiovascular and metabolic health

Routine for athletes who slept poorly before an important event: normal morning, breakfast, then 20-minute lie-down reset.

After a high-sympathetic-drive session, intentionally downregulate the nervous system to balance autonomic tone and accelerate adaptations.

Within ~45-60 min of training: dose of leucine-rich protein plus carbohydrate within 2 hours to halt catabolism and replenish glycogen.

Ergogenic caffeine dosing for endurance and strength performance.

Small pre-workout intake to avoid fasted training, signal the hypothalamus, and preserve lean mass. ~15g protein before strength; add 30g carb for cardio up to 1 hour.

Tara Brach's four-step method Gabor prescribes for working with rage without suppressing or acting it out, framed alongside the Radical Acceptance approach.

20 minutes in a sauna at ≥176°F, finished 1–2 hours before bed, optionally followed by a cool shower to aid cool-down.

Use the CBC with differential (already in most people's records) to calculate the Systemic Inflammatory Response Index (SIRI = monocytes × neutrophils / lymphocytes) as a cheap, accessible first-pass measure of chronic inflammation and immune aging.

Clinical protocol for initiating and monitoring testosterone therapy in women.

Attia's personal daily TRE pattern combined with avoiding liquid calories, used for caloric control rather than for purported meal-timing benefits.

A combined protocol described by Bakri where users stack GLP-1 agonists (for insulin sensitivity/weight loss), growth hormone modulators (Tesamorelin/Ipamorelin or GH), and androgen modulation (TRT) to rapidly lose fat and gain muscle. Bakri describes this as 'the celebrity protocol' used by CEOs and celebrities.

Wim's full method combining breathwork, cold exposure, and mindset/commitment to control physiology, immune response, and mental state.

Heuristic: no food 3 hours before bed, no water 2 hours before bed, no devices 1 hour before bed.

Attia's personal alcohol limits: ≤2 drinks/day, ≤~7 drinks/week, no drinking within 3 hours of bed, and any alcohol must taste excellent.

6 sets of 10 reps of compound lifts (squat, deadlift, chin-up) with 120 seconds rest between sets to acutely raise serum testosterone. Maximum twice per week.

For women with low ferritin (<50): iron every other day starting day 1 of bleed for 10 days, when hepcidin is low.

Alternate roughly monthly: Month A heavy (4–8 reps, 3–4 sets, 2–4 min rest) and Month B moderate (8–15 reps, 2–3 sets, 60–150 sec rest) across all resistance workouts.

Six-month, thrice-weekly Norwegian 4x4 HIIT protocol shown to improve hippocampal structure/function with effects maintained for five years.

Acute intervention for panic attacks: cup hands to rebreathe CO2, then transition to slow paced nasal breathing.

Greger's monthly batch of cholesterol-lowering powder that he sprinkles on food daily; includes a tiny amount of kelp for iodine.

~4-minute glute/hamstring/low-back resequencing warmup performed daily before skiing.

Pre-sprint-session stack of 200mg caffeine + low-dose baby aspirin + beta-alanine to enhance top-end sprint performance.