Apply
Master the building blocks of health and fitness
Apply is your comprehensive reference library — deep databases of exercises, foods, supplements, techniques, and tools that power your health journey. Everything here is documented in detail so you can understand, customize, and implement with confidence.
How Apply Works
GOALS (What you want)
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WELLNESS (Why it works)
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APPLY (The building blocks) ← You are here
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PLAYBOOK (Ready-to-use combinations)
Apply provides the atomic units — individual exercises, foods, supplements, and techniques — that get assembled into complete programs, meal plans, and protocols in the Playbook.
Use Apply when you want to:
- Look up a specific exercise, food, or supplement
- Understand the details behind a recommendation
- Customize a program or meal plan
- Build your own approach from first principles
Categories
Movement & Training
| Category | What's Inside |
|---|---|
| Exercise Library | Every exercise with form, cues, progressions, and variations |
| Cardio Methods | LISS, HIIT, zone training, sport cardio |
| Mobility Library | Stretches, mobility drills, flows |
| Warmup & Cooldown | Pre and post-workout routines |
| Sport-Specific | Running, swimming, cycling, climbing, martial arts |
| Gear & Equipment | Home gym, shoes, clothing, accessories |
Nutrition
| Category | What's Inside |
|---|---|
| Food Database | Every food with macros, micros, and practical info |
| Recipe Library | Complete recipes with nutrition data |
| Meal Plans | Full day/week plans by calories and goals |
| Meal Prep | Batch cooking, storage, reheating |
| Shopping | Lists, budget tiers, staples |
| Eating Out | Restaurant strategies by cuisine |
| Exercise Nutrition | Pre, during, and post-workout fueling |
| Special Diets | Vegetarian, athlete, medical conditions |
Supplements
| Category | What's Inside |
|---|---|
| Supplement Database | Every supplement with evidence, dosing, safety |
| Stacks by Goal | Combinations for fat loss, muscle, sleep, etc. |
| Timing Protocols | When to take what |
Recovery & Sleep
| Category | What's Inside |
|---|---|
| Sleep Protocols | Bedtime routines, optimization |
| Recovery Modalities | Sauna, cold, massage, foam rolling |
| Napping | When and how to nap effectively |
| Deload | When and how to reduce training load |
| Travel Recovery | Jet lag, travel fatigue |
| Burnout Recovery | Recovering from overwork |
Mind & Stress
| Category | What's Inside |
|---|---|
| Breathing Techniques | Box breathing, 4-7-8, Wim Hof, more |
| Meditation Methods | Mindfulness, guided, body scan |
| Journaling Methods | Gratitude, reflection, goal-setting |
| Focus Techniques | Pomodoro, deep work, time blocking |
| Anxiety Management | Techniques and protocols |
| Resilience Building | Building mental strength |
Environment
| Category | What's Inside |
|---|---|
| Light Protocols | Morning light, blue light blocking |
| Temperature Protocols | Cold exposure, sauna |
| Workspace Setup | Ergonomics, standing desk, movement |
| Air Quality | Filtration, plants, ventilation |
| Water Quality | Filtration, mineralization |
Special Populations
| Category | What's Inside |
|---|---|
| Women's Health | Cycle syncing, pregnancy, menopause, PCOS |
| Life Stages | Youth, fertility, aging |
| Gut Health | Gut healing, fermented foods, prebiotics |
Appearance
| Category | What's Inside |
|---|---|
| Skin Care | Daily and weekly routines |
| Hair Health | Nutrition and care |
| Nail Health | Nutrition and care |
Tracking & Assessment
| Category | What's Inside |
|---|---|
| Tracking | Weight, measurements, photos, biomarkers |
| Assessments | Baseline tests, adequacy checks |
| Testing | Fitness tests, movement screening |
| Calculators | TDEE, macros, protein, 1RM |
Daily Life
| Category | What's Inside |
|---|---|
| Routines | Morning, evening, pre/post workout |
| Situations | Travel, holidays, busy periods, budget |
| Seasonal | Winter and summer adjustments |
Professional Support
| Category | What's Inside |
|---|---|
| Guidance | When to see professionals, red flags |
How to Use Apply
Looking Something Up
- Navigate to the relevant category
- Find the specific item (exercise, food, supplement)
- Get full details, variations, and related items
Customizing a Playbook Resource
- Start with a Playbook protocol, program, or meal plan
- Use Apply to swap items that don't work for you
- Understand why alternatives work the same way
Building Your Own Approach
- Understand the principles in Wellness
- Pick your goal in Goals
- Assemble your own program using Apply building blocks
- Or use a pre-made Playbook kit
Quick Links
Most Used:
- Exercise Library — Find any exercise
- Food Database — Look up any food
- Recipe Library — Find recipes by goal
- Supplement Database — Research any supplement
- TDEE Calculator — Calculate your calories
Get Started:
- New to fitness? Start with Beginner Exercises
- Want to eat better? Browse the Food Database
- Need a routine? Check Morning Routines
Connection to Other Sections
| Section | Relationship |
|---|---|
| Goals | Apply helps you implement goal strategies |
| Wellness | Apply is the practical application of the science |
| Playbook | Apply provides building blocks for Playbook resources |
Apply is your reference library. For ready-to-use programs, meal plans, and protocols, see the Playbook.