Protocols | Helping Healthy

These protocols form the basis of our recommendations. Don't worry if they seem out of reach—they're healthy targets to aim for and we're here to help you along the way.

While these protocols are based on expert recommendations, they are generalized and should not be considered medical advice. Consult with your doctor before making any medical decisions.

Summary

As physically able, incorporate a variety of moderate to vigorous exercise weekly, including multiple sessions of strength training, high-intensity VO2 max training, and Zone 2 aerobic training. Avoid prolonged sitting by taking frequent movement breaks and aim for 8,000-12,000 daily steps. Include stability and mobility work throughout the week. Track progress in each area to continue progressing. Warm up properly and avoid injuries. Consistency is vital for long-term benefits.

Specifics

Strength/Resistance Training

Resistance exercises to build muscle strength, hypertrophy, and physical capacity, critical for functional independence, metabolic health, and long-term well-being.

Only use weights and methods appropriate for your physical ability.

Sufficiently warm up before beginning. See our 'Warmup and Injury Avoidance' protocols for details.

Bodyweight and external resistance can both be effective, but external resistance is generally more efficient for strength gains.

Bodyweight examples: Push-ups, bodyweight squats, planks, etc.

External resistance examples: Barbell squats, dumbbell presses, kettlebell swings, etc.

Aim for 2-4 strength training sessions weekly.

Ensure sufficient recovery between sessions.

Frequency will depend on fitness level and personal priority.

Track progress and increase weight/reps/intensity gradually over time (progressive overload).

Train all muscle groups 2-3x weekly.

Allow for 48-72 hours of recovery before retraining the same muscle group.

Frequency will also depend on total weekly sessions.

For efficiency and functional fitness, prioritize compound exercises over isolated exercises.

Compound examples: squats, deadlifts, presses, rows, etc.

Isolated examples: bicep curls, tricep extensions, calf raises, etc.

If physically able, incorporate some power/explosive movements into your routine.

Examples: Box jumps, kettlebell swings, medicine ball throws, hang cleans, etc.

General rep focus:

To prioritize strength: 3-6 reps

To prioritize hypertrophy (muscle growth): 6-12 reps

To prioritize endurance: 12+ reps

For optimal strength gains, dedicate sessions primarily to strength training.

Anaerobic Performance Training (Zone 5/VO2 Max)

Anaerobic Performance Training, also known as Zone 5 or VO2 Max training, involves high-intensity efforts where you push your heart rate to its maximum capacity. This type of training aims to boost cardiorespiratory fitness by maximizing your VO2 max—the highest amount of oxygen your body can use during exercise—along with power. By doing so, it enhances peak performance and resilience for high-intensity demands.

Only perform high-intensity training to the degree you're physically able.

Sufficiently warm up before beginning. See our 'Warmup and Injury Avoidance' protocols for details.

Aim for a Zone 5 session every 3-10 days.

Ensure sufficient recovery between sessions.

Frequency will depend on fitness level and personal priority.

Track progress and increase demand gradually over time.

For optimal VO2 max adaptation, perform max effort interval sprints at 90-100% max heart rate with full recovery between intervals.

Incorporate a variety of sprint interval types/timings.

Example 8-12 rounds of 30-second max effort outdoor sprints with 2 minutes rest.

Example 6-10 rounds of 45-second max effort treadmill sprints with 2.5 minutes rest.

Example 4-6 rounds of 4-minute max effort stationary bike sprints with 4 minutes rest.

For optimal VO2 max benefits, dedicate sessions primarily to this type of training.

Aerobic Efficiency Training (Zone 2)

Aerobic Efficiency Training, or Zone 2 training, involves sustained, moderate-intensity exercise where your heart rate is maintained at 60-70% of its maximum. This approach enhances cardiorespiratory fitness by improving aerobic capacity and metabolic efficiency, supporting cardiovascular health and endurance for daily activities.

Aim for 3-4 hours weekly across multiple sessions.

Complete 45-60+ minute sessions for optimal results.

Spend most aerobic time in Zone 2, which is 60-70% of max heart rate.

Litmus test: You're able to hold a conversation but can't sing.

Examples: incline walking, cycling, rowing, rucking, hiking, etc.

Track progress and increase demand gradually over time.

Stability and Mobility Training

Exercises to enhance joint stability, mobility, and flexibility for improved movement quality, safe, efficient movement, preventing injuries and ensuring proper mechanics.

Emphasize proper joint alignment and form in all exercises.

Include several minutes of dynamic stretching before sessions.

Examples: Hip openers, leg swings, arm circles, thoracic spine rotations, etc.

Include several minutes of static stretching after sessions.

Hold stretches for 20-30 seconds per muscle group.

Examples: Hamstring stretch, quad stretch, forearm stretch, etc.

Focus on core stability and balance exercises.

Examples: Planks, bird dogs, single-leg stands, etc.

Low-Level/Regular Movement

Consistent, light physical activity throughout the day to support metabolic health and counter sedentary behavior, foundational for longevity.

Aim for 8,000-12,000 steps across multiple sessions daily.

Incorporate frequent movement breaks and avoid prolonged sitting.

Examples: standing, fidgeting, brief walks, etc.

Examples: walking, stretching, exercise snacks, sports, playful activities, etc.

Exercise snack examples: 15 squats, 30-sec plank, 1-min jumping jacks 1-2x daily, etc.

Warmup and Injury Avoidance

Warmup and Injury Avoidance focuses on strategies and practices that reduce the risk of exercise-related injuries, which can significantly hinder progress toward fitness goals and overall health. Preventing injuries should be a high priority, as they can disrupt training consistency, delay results, and impact long-term well-being.

Listen to your body: Be aware of pain or discomfort that may indicate potential injury. If you experience sharp pain or discomfort beyond normal muscle soreness, stop the activity and consult a healthcare professional.

Gradual progression: Increase exercise intensity, volume, or frequency slowly over time to allow your body to properly adapt.

Cross-training: Vary your exercises to prevent overuse injuries.

Pre-workout preparation: Gradually increase heart rate and perform dynamic stretching to loosen muscles and improve range of motion.

Exercise examples: Stationary bike, jumping jacks, hip openers, leg swings, arm circles, etc.

Total time: ~10 minutes

Do not begin your workout until you are properly warmed up.

Warm-up sets: Perform 1-2 light sets, as needed, to prepare for heavier working sets.

Proper form and technique: Always use correct form to minimize stress on joints and muscles.

Equipment and environment: Use proper equipment and ensure a safe exercise environment.

Post-workout recovery: Gradually cool heart rate back down and engage in static stretching to maintain flexibility and aid muscle recovery.

Hold each stretch for 20-30 seconds.

Examples: Hamstring stretch, quad stretch, forearm stretch, etc.

Total time: ~5 minutes

Recovery and rest: Prioritize proper sleep, nutrition, hydration, and rest days to support recovery and prevent overtraining.

Summary

Routinely get 7-9 hours of quality sleep with consistent sleep/wake times. Avoid afternoon caffeine and limit evening bright light exposure. Incorporate a nightly wind-down routine and maintain a cool, dark, and quiet sleep environment. View several minutes of morning and evening sunlight.

Specifics

Quantity

Total sleep duration from initial sleep onset to final wake-up.

7-9 hours is recommended for most adults

Quality

Sleep efficiency and restorative value achieved by adequately hitting all sleep stages.

Limit naps to 20-30 min and avoid late-day naps

Avoid caffeine 8-12+ hours before bedtime, depending on your sensitivity

Avoid alcohol several hours before bedtime

Avoid large meals and excessive fluids several hours before bedtime

Limit bright light and blue light exposure 1-2 hours before bedtime

Use red light if available

Dim indoor lights

Limit screen usage

Adhere to a nightly wind-down routine

Examples: read 30 mins before bedtime, meditate, journal, etc.

Optimize sleep environment

Keep it cool

Keep it dark (eliminate all artificial lights)

Keep it quiet (use white noise if needed)

Regularity

The regularity of your sleep/wake schedule throughout the week, including weekends.

Keep wake-up times consistent (+/- 30 min, even on weekends)

Timing

The timing of your sleep as it relates to your natural circadian rhythm (chronotype).

Follow your natural circadian rhythm (chronotype) when feasible, but prioritize consistency

5 chronotypes, from early birds to night owls

Prioritize consistency (regularity) over chronotype timing

Sunlight Exposure

Outdoor sunlight exposure helps regulate your circadian rhythm.

Get 5-10 min of outdoor morning sunlight (no sunglasses) within 30-60 min of waking

Get 5-10 min of outdoor evening sunlight (no sunglasses) before sunset

Summary

Eat whole, natural, minimally processed, and nutrient-dense foods. Prioritize protein, stay hydrated, and avoid inflammatory foods.

Specifics

Whole and Natural Foods

Consume minimally processed, unrefined foods.

Eat whole and natural foods

Prefer grass-fed, pasture-raised, wild-caught, and organic foods

Prefer non-industrial seed oils

Prefer: butter, ghee, tallow, lard, avocado oil, olive oil, etc.

Use Cautiously: canola, vegetable, soybean, corn, sunflower, etc.

Avoid ultra-processed foods

Examples: pre-cooked meats, fast food, etc.

Avoid refined sugars and grains

Avoid artificial ingredients

Protein-First

Prioritize protein alongside healthy fats and fiber-rich carbs.

Prioritize high-quality protein

Examples: animal meats, seafood, eggs, etc.

Include protein in every meal

Eat healthy fats

Examples: animal fats, avocados, olive oil, etc.

Eat fiber-rich carbs

Examples: vegetables, fruits, legumes, etc.

Diverse, Nutrient-Dense Diet

Eat a variety of micronutrient-rich foods.

Include both animal and plant-based foods

Emphasize nutrient-dense sources

Get fiber from whole, unprocessed foods

Regulate Caloric Intake

Eat to support energy needs while avoiding overeating.

Eat to 85-90% satiety rather than calorie counting

Minimize empty liquid calories

Examples: Soda, sugary drinks, etc.

Consider regular fasting

Hydration and Electrolyte Balance

Maintain adequate water and electrolyte intake.

Hydrate based on thirst and exertion

Aim for sufficient daily water intake

Maintain electrolyte balance with salt, mineral-rich foods, or supplementation

Drink clean, filtered water and avoid plastic containers

Avoid Inflammatory Foods

Avoid foods that contribute to chronic inflammation.

Avoid foods that trigger personal intolerances, along with common allergens

Employ self-monitoring and awareness

Consider elimination-based self-testing

Consider professional guidance for food intolerances

Summary

Manage stress, maintain positive mental health, foster strong and healthy relationships, minimize consumption of microplastics, and minimize consumption of and exposure to toxins.

Specifics

Stress Management and Mental Health

Maintain mental resilience through relaxation, self-care, and mindfulness practices.

Prioritize daily relaxation and mental reset

Practice self-compassion and positive self-regard

Engage in mindfulness practices

Examples: meditation, breathwork, yoga, etc.

Social and Relationships

Strong relationships are fundamental to humanity, supporting emotional well-being, longevity, and overall health.

Build and maintain strong, meaningful, and supportive relationships

Avoid self-isolation; spend quality time with others

Take time to consider the welfare of others

Avoid an "online-only" social life

Avoid Harmful Toxins, Pollutants, and Substances

Minimize exposure to harmful chemicals, pollutants, and toxins.

Use natural, non-toxic personal care products

Avoid parabens, phthalates, and synthetic fragrances

Use natural, non-toxic cleaning products

Avoid bleach, ammonia, and synthetic fragrances

Limit alcohol intake

Limit microplastic ingestion

Prefer glass or stainless steel containers

Filter drinking water to reduce contaminants

Avoid tobacco and recreational drug use

Use indoor air filters, but also ventilate spaces regularly for fresh air