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Updated January 2026

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Medical Disclaimer: This platform provides science-based protocols derived from peer-reviewed research for educational purposes only. It is NOT medical advice. Before starting any new supplement, practice, or behavioral protocol, consult with a healthcare provider, especially if you have existing medical conditions or take medications. Not affiliated with or endorsed by any specific researcher or institution.

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Protocols Library

Physical Performance

Optimize exercise, recovery, and body composition

CategoryPhysical Performance

5 protocols

Strong evidence

VO2 Max Optimization (4x4)

Improve aerobic capacity with the Norwegian 4x4 interval protocol

35-45 minchallenging1 studies5 steps

Significant improvements in 8-12 weeksLearn more

Strong evidence

Lean Mass Preservation (40+)

Preserve muscle and optimize body composition for aging athletes

Variesmoderate2 studies4 steps

Ongoing; noticeable changes in 4-12 weeksLearn more

Strong evidence

Injury Prevention & Tendon Health

Strengthen connective tissue and prevent overuse injuries

15-20 minmoderate2 studies4 steps

4-8 weeks for structural adaptationLearn more

80-Year-Old Fitness Benchmarks

The "Centenarian Olympics" standards for physical longevity

10 min assessmentmoderate1 studies4 steps

Ongoing monitoringLearn more

Strong evidence

Muscle Recovery & Adaptation

Optimize the recovery window for maximum structural adaptation

20-30 mineasy1 studies4 steps

Immediate post-workout applicationLearn more

Physical Performance Protocols | ProtocolsHub