Jack Dorsey
2 interventions
Jack Dorsey's Movement Protocol
Daily walking as primary exercise, with 7-minute workout routines.
1Walk to Work5 miles · Daily
27-Minute Workout7 minutes · As needed
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Bryan Johnson
6 protocols
Tom
6 protocols
Wim Hof
4 protocols
Novak Djokovic
4 protocols
Jack Dorsey
4 protocols
Rich Roll
4 protocols
David Sinclair
3 protocols
Dr. Sara Gottfried
3 protocols
Tim Ferriss
3 protocols
LeBron James
3 protocols
Dr. Dominic D'Agostino
3 protocols
Joe Rogan
3 protocols
Chris Hemsworth
3 protocols
Andrew Huberman
3 protocols
Dr. Gabrielle Lyon
3 protocols
Rhonda Patrick
3 protocols
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Training
Rich Roll
5 interventions
Rich Roll's Training Protocol
Ultra-endurance focused training combining swimming, cycling, and running with core work and yoga.
1Morning Run1-3 hours · Morning
2Swimming4,000-5,000 yards · Alternating days
+3 more
Dr. Lyon's Training Protocol
Resistance training focused approach to build and maintain muscle mass as the cornerstone of metabolic health.
1Resistance Training3-4 sessions · Weekly
2Compound MovementsFocus on major lifts · Each session
David Sinclair
5 interventions
Exercise & Hormetic Stress
Sinclair's exercise and wellness practices built on hormesis: "What doesn't kill you makes you live longer."
1Running (high intensity)Varies · 1-2x/week
2Weight TrainingVaries · 2-3x/week
+3 more
Mark Zuckerberg
5 interventions
MMA & Combat Sports Training
Zuckerberg's combat-focused fitness: BJJ and MMA 3-4x/week, strength & conditioning on off days, plus the annual Murph Challenge.
1MMA / Striking + BJJ~2 hours · 3-4x/week, morning
2Brazilian Jiu-Jitsu (competition)1-2 hours · 3-4x/week (combined with MMA)
+3 more
Chris Hemsworth
4 interventions
Training Protocol
Hemsworth's evolved fitness: functional strength with trainer Luke Zocchi, increased cardio/endurance post-APOE4 discovery, plus surfing as mindfulness.
1Strength training (Centr Power)~1 hour max · 6 days/week (bulking) or 4x/week (maintenance)
2Functional fitness (climbing, wood chopping, real-world movements)Varies · Regular
+2 more
LeBron James
7 interventions
Training & Nutrition
LeBron's training with Mike Mancias (22+ year partnership): daily activation lifts, stretching since age 10, and clean whole-food nutrition.
1Activation lifts (light weight)Variable — "a little small lil' lift" · Daily, even game days
2StretchingDynamic stretches · Morning + pre-game + before bed
+5 more
Joe Rogan
6 interventions
Martial Arts & Strength Training
Rogan's weekly training: kettlebells (Pavel method), hot yoga, hill sprints, BJJ, and MMA. Cold plunge before every workout.
1Cold Exposure3 min at ~34°F (1°C) · Before every workout
2Weight Training~60 min · 3x/week
+4 more
Rhonda Patrick
5 interventions
Exercise & Sauna Protocol
CrossFit-style strength/HIIT, Zone 2 running, and her signature Finnish dry sauna practice (3-4x/week at 189°F).
1Strength/HIIT (CrossFit-style)~1 hour · 3x/week
2Zone 2 Running30+ min · 2x/week
+3 more
Andrew Huberman
8 interventions
Foundational Fitness Protocol
Huberman's 7-day training split: 3 resistance days, Zone 2 cardio, HIIT, heat/cold, and rest.
1Day 1: Legs (squats, leg curls, calf raises)50-75 min · Sunday
2Day 2: Heat/cold exposure (sauna + cold plunge)Varies · Monday
+6 more
Peter Attia
5 interventions
Centenarian Decathlon Exercise Framework
Attia's 4-pillar exercise plan: Zone 2, strength, VO2 max, and stability. 10+ hours/week training for longevity.
1Zone 2 Cardio (stationary bike or cycling)45-60 min each session · 4x/week (Tue, Thu, Sat, Sun)
2Strength Training (lower body)45-60 min · 1x/week (Monday)
+3 more
Bryan Johnson
9 interventions
Weekly Exercise Protocol
Bryan Johnson's 7-day exercise plan: strength, HIIT, Zone 2, and active recovery.
1Day 1: Full-body strength + moderate cardio45-60 min · Morning 6am
2Day 2: HIIT (Tabata) + Zone 2 cardio25-40 min · Morning 6am
+7 more