PT HBCS Supplementary Recommendations

These recommendations are intended to support your health, complement your training, lifestyle and overall well-being. Don’t worry if you’re unable to follow all of them or always follow the suggested order. Simply implement as many as realistically possible, preferably in the suggested order when applicable. The more you can incorporate consistently, the better

Perform a 10–15-minute high-intensity cardio session with the goal of significantly increasing your heart rate. Perform the session 2 days after your upper-body workout and 2 days before your next upper-body workout, preferably as soon as possible after waking up

A 5–20 minute session of hot exposure, such as a sauna, followed by 1–5 minutes of cold exposure, such as cold water immersion. Build up your tolerance gradually while avoiding unnecessary extremes. Preferably perform the session as soon as possible after your VO₂ training and on non-VO₂ training days as soon as possible after waking up

Practice meditation regularly to develop greater awareness, focus, and mental control. Keep the practice simple and consistent, focusing on being present and allowing thoughts to pass without engaging with them. Aim for 20 minutes of meditation once daily, preferably as soon as possible after your hot drink

Perform 5 sets daily on an empty stomach before your first meal of the day, preferably as soon as possible after your meditation

Practice one training session daily for up to 15 minutes, preferably at the beginning of your daily training

If you’re a PT HBCS member, your daily training is provided through your PT HBCS Training Program. Perform your daily training, preferably as soon as possible after your Single Leg Stance

Avoid using soap to clean your body. Use just hot water instead, preferably as soon as possible after your daily training. Also avoid other unnatural products on your skin

Prioritize whole, natural foods and eat fewer meals per day, such as 2MAD or, preferably, OMAD, and preferably as soon as possible after your daily training. Drink only water. Eat a low- to no-carbohydrate, high-fat diet, preferably a carnivore diet consisting only of salt, water, and high-fat meat

If you follow the dietary recommendation and avoid carbohydrates, then avoid toothpaste. Floss first, then brush your teeth, preferably as soon as possible after eating

Walk regularly throughout the day and use walking as a simple way to stay physically active outside of your structured training. Whenever practical, choose walking over unnecessary sedentary time. Aim for 9,000–12,000 steps per day

Spend time outdoors and get regular natural light exposure, particularly during the daytime. Make outdoor time a consistent part of your daily routine while avoiding excessive sun exposure

Train your brain just as you train your body. Aim to spend at least 1 hour each day developing your knowledge and cognitive abilities

Prioritize sufficient, high-quality sleep and maintain a consistent sleep schedule whenever possible. Create an environment and daily routine that support restful, uninterrupted sleep. Aim for 8–9 hours of sleep per night