Discover 6 actionable exercise protocols

The body works as an adaptation mechanism. Overload causes adaption.

• 5 push-ups
• 5 squats
• 5 lunges
• 30-second plank

Do it right when you get out of bed. It gives you a beautiful natural energy boost to start the day.

Replenishing more than the water lost during exercise helps compensate for ongoing fluid loss through sweating and respiration, supporting recovery and maintaining performance.

This interval training method is proven to effectively enhance VO2 max, which is a critical measure of cardiovascular health and fitness. The protocol helps reverse aging effects on the cardiac structure, making the heart functionally younger and more efficient.

Sauna use simulates moderate aerobic cardiovascular exercise, inducing similar physiological responses such as elevated heart rate, core body temperature, and sweating, resulting in benefits like lowered blood pressure and resting heart rate.

Peter Attia advises spending 80% of cardio workouts at a moderate intensity level, known as Zone 2, to improve the body's ability to efficiently use both fats and sugars for energy. This approach helps build a strong base for endurance and overall health, similar to the training methods of top athletes in endurance sports.