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The full protocol library.
179 protocols from 53 experts, cited straight to the source. Filter by expert, goal, condition, type, difficulty or evidence.
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Morning Moderate
Huberman AM Protocol
Cognitive Moderate
ADHD & Focus Toolkit
Physical Strong
Zone 2 Endurance Base
Sleep Strong
Sleep Architecture Reset
Sleep Limited
Kiwifruit Before Bed for Sleep
Cold & Heat Moderate
Sauna + Core Supplement Stack
Longevity Limited
Longevity Supplement Stack
Longevity Limited
Blueprint Daily Protocol
Nutrition Moderate
Slow-Carb Fat Loss
Recovery Limited
Recovery & Biohacking Stack
Nutrition Limited
Functional Gut Reset
Metabolic Moderate
Blood Sugar Balance Protocol
Mental Health Limited
Brain & Mood Protocol
Longevity Limited
Young Forever Longevity Stack
Physical Strong
Muscle-Centric Protein Protocol
Physical Strong
Strength, Power & Hypertrophy Protocol
Physical Explainer
Female Training Myths: What the Research Actually Shows
Hormonal Limited
Hormone Balance Protocol
Physical Moderate
Female-Specific Training & Fueling
Cold & Heat Moderate
Breathwork & Cold Protocol
Metabolic Moderate
Circadian / Time-Restricted Eating
Nutrition Strong
Evidence-Based Fat Loss
Mobility Limited
Built to Move: Daily Mobility
Metabolic Moderate
Ketogenic Metabolic Protocol
Metabolic Moderate
Metabolic Health & Good Energy
Mental Health Moderate
Brain Energy: Metabolic Foundations for Mental Health
Longevity Strong
Biomarker Baseline Protocol
Longevity Limited
Superhuman Protocol
Sleep Moderate
Environment-First Sleep Reset
Hormonal Moderate
Menopause Strength & Metabolic Reset
Hormonal Moderate
Natural Testosterone Optimization
Hormonal Moderate
Testosterone, the Foundations-First Way
Hormonal Moderate
Hormone Optimization, the Clinical Way
Nutrition Moderate
Eat for Your Gut Microbiome
Morning Limited
The Biohacker's Morning
Metabolic Moderate
Fasting & Keto, the Sustainable Way
Longevity Moderate
The Foundational Daily Stack
Sleep Strong
The Sleep Toolkit
Cold & Heat Moderate
Deliberate Cold Exposure
Cognitive Moderate
Controlling Your Dopamine
Sleep Strong
Caffeine & Sleep
Sleep Strong
Alcohol & Sleep
Recovery Strong
Napping Done Right
Nutrition Moderate
The Blueprint Diet
Longevity Limited
The Blueprint Supplement Stack
Sleep Strong
The Blueprint Sleep System
Metabolic Limited
Eating for Longevity
Physical Moderate
Exercise & Hormesis for Longevity
Physical Strong
Endurance & VO2 Max
Recovery Moderate
Hydration & Recovery
Physical Moderate
Resistance Training as Medicine
Hormonal Moderate
Muscle for Women & Menopause
Hormonal Moderate
Train & Fuel With Your Cycle
Physical Limited
Hydration, Fuelling & Heat for Women
Physical Strong
Evidence-Based Muscle Building
Nutrition Strong
Supplements That Actually Work
Nutrition Moderate
The Good Energy Plate
Metabolic Moderate
Good Energy Lifestyle: Light, Movement & Heat
Sleep Strong
Beat Jet Lag
Recovery Moderate
Recover From Lost Sleep
Mental Health Moderate
Build Everyday Happiness
Recovery Moderate
The Sporting Recovery Stack
Mental Health Moderate
Calm the Stress Response
Nutrition Moderate
Everyday Immune Support
Longevity Moderate
Skin From The Inside Out
Mobility Strong
Calm Inflammation & Protect Joints
Mobility Explainer
Does Cracking Your Knuckles Cause Arthritis?
Longevity Explainer
Do Multivitamins Help You Live Longer?
Nutrition Explainer
Do Seed Oils Cause Inflammation?
Movement Strong
The Minimum Effective Dose of Strength Training
Nutrition Explainer
Is There a 30g Protein Ceiling Per Meal?
Recovery Limited
Non-Sleep Deep Rest (NSDR)
Physical Strong
VO2 Max & the Centenarian Decathlon
Nutrition Moderate
The Omega-3 Protocol
Recovery Limited
Breathing & CO2 Tolerance
Nutrition Moderate
Reverse Dieting & Metabolic Adaptation
Nutrition Moderate
The Pegan Diet
Sleep Moderate
Temperature & Your Sleep
Sleep Moderate
Circadian Light Protocol
Metabolic Strong
Personalized Nutrition & Blood Sugar
Hormonal Moderate
Cortisol, Stress & Perimenopause
Hormonal Moderate
Training Through Menopause
Metabolic Limited
Using a CGM to Personalize Your Diet
Nutrition Limited
The Animal-Based Diet
Metabolic Limited
Fasted Mornings & Metabolic Flexibility
Mental Health Moderate
The Wim Hof Breathing Method
Nutrition Moderate
Cut Ultra-Processed Food
Metabolic Limited
Bulletproof Coffee & Fat-Fueled Mornings
Sleep Moderate
The Blueprint Jet Lag Protocol
Nutrition Limited
The Galveston Diet
Metabolic Limited
Exogenous Ketones & Therapeutic Ketosis
Longevity Moderate
The Six Pillars of Health
Mental Health Limited
Fear-Setting
Nutrition Moderate
Vitamin C for Skin & Joints
Cold & Heat Limited
Sauna & Your Body's Real Detox
Expert claim only - the 'detox' benefit is not supported by evidence
Longevity Limited
Tadalafil as a Longevity Medicine
Metabolic Moderate
Reduce Visceral Fat
Nutrition Limited
Moringa for Antioxidants & Blood Sugar
Longevity Moderate
Stress, Energy & Grey-Hair Reversal
Morning Limited
The 30/30/30 Morning Fat-Loss Method
Recovery Moderate
Turmeric (Curcumin) for Inflammation & Joints
Nutrition Moderate
The Omega-3 Protocol (fix your ratio)
Nutrition Limited
Methylation & Methylated B-Vitamins (MTHFR)
Sleep Moderate
The 10-3-2-1-0 Sleep Rule
Mental Health Limited
Brecka's Morning Breathwork
Longevity Strong
Reverse Heart Disease the Ornish Way
Nutrition Strong
Eating to Reverse Heart Disease (The Ornish Diet)
Mental Health Moderate
Stress Less the Ornish Way
Physical Strong
Build Strong Bones at Any Age
Hormonal Moderate
The Musculoskeletal Syndrome of Menopause
Physical Moderate
Strong Over 40: Keep Your Muscle
Physical Strong
Zone 2 Cardio: Train Your Engine
Metabolic Moderate
Zone 2 for Metabolic Health
Nutrition Strong
How Much Protein You Actually Need
Physical Strong
Build Muscle: Train First, Then Feed It
Nutrition Moderate
Cottage Cheese Before Bed
Physical Moderate
Build Stronger Glutes
Cognitive Limited
Alzheimer's Prevention & Brain Health Protocol
Women's Health Limited
Women's Brain Health & Perimenopause Protocol
Cognitive Moderate
Ornish Protocol for Early Alzheimer's & Cognitive Decline
Physical Moderate
Artery Plaque Supplements: Evidence vs Hype
Mental Health Strong
Anxiety & Acute Stress Toolkit
Mental Health Explainer
OCD: Break the Obsession-Compulsion Loop (ERP + SSRIs)
Mental Health Explainer
ERP for OCD: The Inhibitory Learning Update
Mental Health Explainer
Invite the Anxiety: Wilson's Paradoxical Approach to OCD
Mental Health Moderate
Understanding the Pleasure-Pain Balance
Physical Strong
Blueprint Skin-Longevity Protocol
Longevity Moderate
Hair Loss Reversal Protocol
Recovery Moderate
The Energy Envelope: Pacing for ME/CFS & Long COVID
Mental Health Moderate
Supportive Foundations for Trauma Recovery
Mental Health Moderate
The Pleasure-Pain Balance, In Depth
Nutrition Limited
Wahls-Style Nutrient-Dense Eating (Autoimmune Self-Management Support)
Nutrition Limited
Autoimmune Gut-Support Protocol (5R Framework)
Mental Health Limited
Addiction (as a Response to Pain)
Daily Limited
The High-Performance Daily Fat-Loss Routine
Movement Limited
The Ascending Walking Workout
Nutrition Limited
The 14-Day Protein-Sparing Fat-Loss Reset
Morning Limited
Celery Juice Morning Protocol
Expert claim only - not scientifically supported
Nutrition Limited
Heavy Metal Detox Smoothie
Expert claim only - not scientifically supported
Cleanse Limited
3:6:9 Cleanse - Overview
Expert claim only - not scientifically supported
Skincare Moderate
Evidence-Based Acne Routine
Nutrition Moderate
Gradual Fiber for IBS & Gut Tolerance
Rehab Strong
Achilles Tendinopathy Rehab
Hormonal Limited
Hashimoto's Root-Cause Framework
Mixed evidence - clinician-guided care required
Recovery Moderate
Fibromyalgia Pain & Function Protocol
Emerging evidence - off-label, physician-guided
Nutrition Limited
Wahls Paleo: Levels 2-3
Emerging evidence - Level 3 is experimental
Nutrition Explainer
Does Sugar Make Kids Hyperactive?
Nutrition Explainer
Is Breakfast Really the Most Important Meal of the Day?
Longevity Explainer
Why Bryan Johnson Quit Rapamycin
Movement Moderate
Your Walking Pace May Predict Your Biological Age
Movement Strong
Exercise as an ADHD Tool: What the Evidence Actually Shows
Hormonal Explainer
Hormone Therapy and Heart Risk: Does Timing Matter?
Physical Moderate
The Polarized Training Rule: Easy Truly Easy, Hard Truly Hard
Physical Moderate
Peaking for a Meet: The Powerlifting Taper
Recovery Explainer
Cold Plunge, Honestly Graded
Nutrition Explainer
Which Magnesium for Which Goal
Morning Explainer
A Realistic Morning Routine
Peptides Explainer
Semaglutide (Ozempic, Wegovy): Evidence and Safety
Peptides Explainer
Tirzepatide (Mounjaro, Zepbound): Evidence and Safety
Longevity Explainer
NAD+ Boosters (NMN, NR): Honestly Graded
Nutrition Moderate
GLP-1 Companion Nutrition: Keep the Muscle
Suggestive, not strong: the lean-mass figure comes from a conference abstract, not a full peer-reviewed paper
Peptides Explainer
PT-141 / Bremelanotide: Evidence and Safety
Peptides Explainer
Tesamorelin (Egrifta): Evidence and Safety
Peptides Explainer
BPC-157: Evidence, Legal Status, and Safety
Peptides Explainer
TB-500: Evidence, Legal Status, and Safety
Peptides Explainer
CJC-1295: Evidence, Legal Status, and Safety
Peptides Explainer
Ipamorelin: Evidence, Legal Status, and Safety
Peptides Explainer
MK-677 (Ibutamoren): Evidence and Safety
Peptides Explainer
GHK-Cu (Copper Peptide): Evidence and Safety
Peptides Explainer
Sermorelin: Evidence, Legal Status, and Safety
Peptides Explainer
Melanotan II: The Safety Risks and Legal Status
Peptides Explainer
KPV: Evidence, Legal Status, and Safety
Peptides Explainer
Semax: Evidence, Legal Status, and Safety
Peptides Explainer
Cerebrolysin: Evidence, Legal Status, and Safety
Skincare Moderate
Rosacea & Eczema: The Barrier-First Approach
Peptides Explainer
The Wolverine Stack: What Ben Greenfield Says, and the Honest Evidence Gap
Contested - evidence gap disclosed
Movement Explainer
Weighted Vests and Rucking, Honestly Graded
Longevity Explainer
You Don't Need 27 Supplements
Sleep Explainer