Established Yoga
Reduced anxiety & low mood
PubMed 38388108. The first paper on the record.
146 protocols, 8,243 studies
You are meant
for more
A quantifiable system for male self-improvement, built on research you can read yourself. Thirty days at a time.
- Based on scienceEvery claim cited
- PersonalisedScored on male norms
- Thirty daysOne quest at a time
The quest
Real, quantifiable
strides forward
If you take this opportunity seriously, this is what the thirty days are for.
- [1]Face the challenge you have been avoiding
- [2]Make real, quantifiable strides in solving it
- [3]Build habits that hold
- [4]Join men who made the same commitment
- [5]Come away with wisdom you can pass on
The science changes almost everything, from your sleep to your drive.
Established Ashwagandha
Stress & anxiety reduction
PubMed 22754076. The first paper on the record.Established Gratitude
Improved subjective well-being & life satisfaction
PubMed 20451313. The first paper on the record.Established L-Theanine
Acute stress & anxiety reduction
PubMed 42410082. The first paper on the record.Established Vitamin B12
Correction & prevention of B12-Deficiency anemia
PubMed 28660890. The first paper on the record.Established Caffeine
Increased alertness, vigilance & reduced fatigue
PubMed 28438661. The first paper on the record.Established Matcha
Improvement in blood lipids
PubMed 33375458. The first paper on the record.Established Nicotine
Acute enhancement of attention & reaction time
PubMed 29110618. The first paper on the record.Established Sleep
Lower all-cause mortality
PubMed 20469800. The first paper on the record.Established Melatonin
Faster sleep onset & improved sleep quality
PubMed 23691095. The first paper on the record.Established Microdosing THC
Modest reduction in chronic pain
PubMed 23108550. The first paper on the record.Established Alpha-Lactalbumin
Increased tryptophan availability
PubMed 40610456. The first paper on the record.Established Calorie Restriction
Reduction in body fat & visceral adiposity
PubMed 32751664. The first paper on the record.Established Semaglutide
Substantial & sustained weight loss
PubMed 27633186. The first paper on the record.Established Fenugreek
Glycemic control in type 2 diabetes & prediabetes
PubMed 39479631. The first paper on the record.Established Tirzepatide
Body weight over 72 weeks in adults with obesity, and blood sugar in type 2 diabetes
PubMed 34186022. The first paper on the record.Established Resistance Training
Reduced all-cause mortality -- 15% to 21% lower in cohort meta-analyses
PubMed 35599175. The first paper on the record.Established Creatine
Muscle strength & power output
PubMed 34199420. The first paper on the record.Established Whey Protein Concentrate
Preservation & gain of muscle mass & strength
PubMed 28698222. The first paper on the record.Established Cold Exposure
Reduced exercise-induced muscle soreness & faster perceived recovery
PubMed 36137565. The first paper on the record.Established Pelvic Floor Therapy
Reduction of stress urinary incontinence
PubMed 31820378. The first paper on the record.Established Tadalafil
Improved erectile function
PubMed 29667180. The first paper on the record.Established Tongkat Ali
Increased total & free testosterone
PubMed 24386995. The first paper on the record.Established Getting a semen analysis
Low semen parameters predict higher all-cause mortality in men evaluated for infertility
PubMed 33528873. The first paper on the record.Established Cardio Training
All-cause mortality reduction
PubMed 38599681. The first paper on the record.Established Magnesium
Blood pressure reduction
PubMed 41000008. The first paper on the record.Established Omega-3
Triglyceride reduction
PubMed 32114706. The first paper on the record.Established Sauna
Lowered blood pressure
PubMed 32814462. The first paper on the record.Established Zinc
Reduction of common cold duration
PubMed 25988117. The first paper on the record.Established Vitamin C
Prevention & reversal of vitamin c deficiency & scurvy
PubMed 29099763. The first paper on the record.Established Vitamin D
Prevention & treatment of rickets & osteomalacia
PubMed 39486479. The first paper on the record.Established Curcumin
Reduced systemic inflammation & oxidative stress
PubMed 29065496. The first paper on the record.Established Psyllium Seed Husks
LDL cholesterol & apolipoprotein b reduction
PubMed 40985195. The first paper on the record.Established Kefir
Gut microbiota modulation
PubMed 27199969. The first paper on the record.Established Resistant Starch
Improved glycemic control & insulin sensitivity
PubMed 34275431. The first paper on the record.Established Heavy Metal Detox
Reversal of acute & symptomatic heavy metal poisoning
PubMed 23690738. The first paper on the record.Established Tretinoin
Reduction in fine wrinkles
PubMed 41302994. The first paper on the record.Established Finasteride
Reversal & prevention of male pattern hair loss
PubMed 37032761. The first paper on the record.Established Low-Level Light Therapy
Increased scalp hair density in pattern hair loss
PubMed 40770824. The first paper on the record.Established Topical Minoxidil
Increased hair density in male androgenetic alopecia
PubMed 31496654. The first paper on the record.Established Drinking less without quitting
A single brief conversation lowers weekly intake a year later
PubMed 29476653. The first paper on the record.Established Naltrexone for drinking
Oral naltrexone reduces return to heavy drinking
PubMed 37934220. The first paper on the record.Established Getting off nicotine
Varenicline roughly doubles long-term quit rates
PubMed 37696529. The first paper on the record.Established Vaping
Higher verified quit rates than nicotine replacement therapy
PubMed 41212103. The first paper on the record.Established Going to couples therapy
Relationship satisfaction, pooled across forty trials and more than two thousand couples, plus outcomes in ordinary clinics
PubMed 32551734. The first paper on the record.Established Protecting erectile function
Erectile function score on the standard thirty-point scale, in men already diagnosed, after aerobic training
PubMed 27707739. The first paper on the record.Established Rebuilding the week
Depression and low mood after scheduling activity instead of waiting on motivation, pooled across 61 trials in adults and still measurable at twelve months
PubMed 42492146. The first paper on the record.Established Structured exposure for approach anxiety
Social anxiety symptoms in adults with social anxiety disorder
PubMed 31758858. The first paper on the record.A new way to improve.
The old way
- Step 1
Chase one supplement
- Step 2
Trust a stranger online
- Step 3
Measure nothing
- Step 4
Quit in week two
- Step 5
Nothing changes
The new way
- Step 1
Twenty questions
- Step 2
One protocol
- Step 3
Thirty days
- Step 4
One number, tracked
- Step 5
Real, quantifiable strides
Elon MuscularI am not the hero of your story. You are.
I put the research together to guide your next quest.
The video
Taking into account your…
Archetype
Twenty questions on a public-domain instrument, scored against other men, deal you one of ten.
Situation
One nameable problem per protocol, in the words men use for it.
Evidence grade
Every move carries its grade: established in humans, a strong signal, or early.
Time to work
The one number to judge it by, and the week to judge it.
Risks
What each item costs, written as plainly as what it gives.
You will learn…
Your archetype
Which of the ten you are, from twenty questions scored against other men, and what it costs you.
Which protocol fits
The one problem you named, matched to the protocol written for it, thirty days long.
What the papers say
Every claim with its grade and its PubMed id, so you can read the trial yourself.
What to stop
The moves that cost more than they give, and the claims the trials did not hold up.
How to track it
One number per protocol and the week to judge it, so you know whether it worked.
Your plan
Get your personalised plan.
- [1]
Take the twenty questions and get your archetype
- [2]
Name the one problem and open the protocol written for it
- [3]
Run it for thirty days, one move at a time
- [4]
Judge it by one number, at the week it says
The method
Follow the plan. Watch the number move.
Thirty days, written down
A protocol is thirty days of moves in order, each graded, each with its paper, and one number to judge it by.
- Every move in order, with its evidence grade
- The Tonight card: what to do before bed, tonight
- An item card for every supplement, buffs and debuffs
- One number to track, and the week to judge it
- 1TonightDay 1
- 2The plan1-4weeks
Thirty moves in order, after two checks.
Set one wake time and keep itFree habit
See your stat sheet.
Scored, not guessed
Ten stats on the Big Five aspects, scored against male norms, so the card is a measurement. (1)
One protocol per problem
The problem you named, matched to the protocol written for it, thirty days of moves in order. (2)
Every claim graded
Established in humans, a strong signal, or early: the grade sits beside every move, with its paper. (3)
One number to track
Each protocol names the number to judge it by and the week to judge it, so you know whether it worked. (4)
Elon MuscularI can’t walk on water, heal a leper, or turn water into wine.
But I can promise you one thing, if you take this seriously.
Track your number. Judge it on the day.
Execution
High87
Leadership
Above62
Teamwork
Mid50
Judge it at4wks
Adaptability
Low14
Negotiation
Mid50
Vigilance
Above60pct
637Records in the library
Every record graded, every claim with its paper.
146 protocols
One nameable problem each, thirty days of moves in order.
12 stats
One subject, sorted by what you are trying to fix.
Scored against men
Ten stats on a public-domain instrument, against male norms.
8,243 PubMed ids
Every claim on every record carries its paper.
146 protocols, twelve stats.
- Graded on one ladder
- Every claim with its paper
Calm68 records
Calm68 recordsI feel flat, wired, or worse.
Focus43 records
Focus43 recordsI cannot concentrate, or I am forgetting things.
Recovery44 records
Recovery44 recordsI am not sleeping.
Metabolism66 records
Metabolism66 recordsI want to lose fat, or my bloodwork says metabolic.
Strength103 records
Strength103 recordsI want to build, or I am hurt.
Drive23 records
Drive23 recordsMy testosterone, my libido, my erections.
Vitality121 records
Vitality121 recordsI want to live longer, or my heart numbers are off.
Defense22 records
Defense22 recordsI keep getting sick, or I am inflamed.
Gut37 records
Gut37 recordsMy digestion.
Looks62 records
Looks62 recordsMy skin, my hair.
Willpower15 records
Willpower15 recordsI want to stop, or cut down.
Relationships33 records
Relationships33 recordsMy relationships, my people.
Find out what makes you, you.
Take the twentyTwenty questions
A public-domain instrument, three minutes, scored against the published norms of other men.
Ten stats
Each Big Five trait split in two, every stat a percentile against men, printed on your card.
One archetype
The stat you sit furthest from the male median on deals you one of ten, with its powers and its costs.
What stands behind a protocol.
The evidence-based approach
Every claim read in its paper, graded, and judged on the day it says.
The library
637 records, every one graded on the same clinical ladder, with its papers attached.
The ladder
Established in humans, a strong signal, early human data: one ladder for every claim on every record.
The no-list
319 records say don’t: the things the library will not sell you, with the reason on each.
“The commitment I am asking you to make is a commitment to the science of self-improvement. If you are still here, I am asking you to give me thirty days.”
Elon Muscular
The man who put the research together, one record at a time.
One of ten archetypes. Start your next quest.
No. 01 · Finishes what he startsThe StrategistDisciplined and reliable finishers, with a plan for the week and the will to run it.
No. 02 · Runs on the dayThe MaverickUnscheduled starters, who begin today and keep only what earns its place.
No. 03 · Brings the roomThe LeaderOutgoing and forward leaders, who fill a room and take charge in it when nobody else does.
No. 04 · Works unseenThe OperativeQuiet and self-contained men, who need few people and no audience.
No. 05 · Sees furtherThe PhilosopherCurious and quick problem-solvers, who take the system apart before they trust it.
No. 06 · Trusts what worksThe CraftsmanPractical and hands-on men, who trust what works and let the fashions pass.
No. 07 · Looks after his peopleThe MentorWarm and attentive men, who notice who is struggling and bring him along.
No. 08 · Does not deferThe FighterBlunt and competitive men, who push where other men defer.
No. 09 · Hard to throwThe TitanSteady and unshakeable men, whose mood holds when the day does not.
No. 10 · Sees it comingThe GuardianAlert and early-warning men, who feel the threat before it lands.
How it works.
Twenty questions
Three minutes on a public-domain instrument, scored against the published norms of other men. You get your archetype and your ten stats.
Your protocol
Name the one problem. The protocol written for it opens: thirty moves in order, each with its grade and its paper.
Thirty days
Run it one move at a time, starting tonight, and judge it by one number on the week it says.
$49 a month. Or $397 for the year.
Full protocol library
146 protocols, one problem each, every claim with its paper.
Private community access
Men who made the same commitment, and Elon every day.
Daily questions, answered
Ask any question in the community. He answers every weekday.
Constantly updated records
New records and protocols as the papers come in.
Cancel anytime
One click, on the screen you joined from. Eight months pays for twelve.
New Heroes
Membership
Membership
$49/month
or $397 a year, nearly four months free
No hidden fees. Cancel anytime.
- Visa
- Mastercard
- Stripe
- Apple Pay
- Google Pay
- No-questions-asked refund in the first thirty days
- Secure payment, handled by Stripe on its own page
- Self-education, not medical advice. You are sovereign.
Your support system.
Ask Elon anything
He answers questions in the community every weekday. Open it from any protocol and ask about the move in front of you.
Thirty days, one move a day
Every protocol opens on a Tonight card, so the first move is done before you sleep, and the rest follow in order.
Men on the same quest
The community is sorted by archetype and by stat, so the men around you made the same commitment you did.
“It took a median of 66 days for a new habit to become automatic, with a range of 18 to 254 days. The first thirty are the commitment.”
Lally et al., 2010
European Journal of Social Psychology, on habit formation in the real world
Frequently asked questions
A library of graded records and one-problem protocols, a community of men on the same quest, and Elon, who answers in the forum. Thirty days at a time.
Men who have named the thing they want to change and want the research behind every move, not a stranger’s opinion.
The full protocol library, the private community, daily questions answered, records that keep updating as the papers come in, and the right to cancel in one click.
An assistant gives general guidance. Here every claim carries its grade and its paper, the protocol is written for one problem in order, and a man answers you.
No. I’m not a doctor. This is self-education. You are sovereign. You make your own decisions.
Perfect. The library is organised so you can start from zero. The community is full of men at every stage.
As much or as little as you want. The library is self-paced. The community is always there.
Then you get a refund. Thirty days, no questions, no hoops.
Because I want men who are serious. Not tourists. $49 filters out the tire-kickers and keeps the community high-quality.
Yes. $397 for the year, against $588 at $49 a month: nearly four months free, and the same refund in the first thirty days.
The commitment
Will looking at my problems make me feel worse?
You learn what is actually working.
Every move on a protocol says how sure the science is. Many of the things men worry about turn out to be fine.
You get clarity about what can be improved.
The library prints the calls that say don’t in the same type as the wins. That is how you stop chasing the wrong thing.
You gain control through a plan.
One page per problem, one number to track, judged on the week it says. A plan removes the need to worry about it all day.
Consider this…
- A man looking to improve himself does not need motivation, validation, or endless unsolicited advice.
- He needs science.
- The hero identifies what is wrong with the way he is living and looks to make a change.
- That is a massive first step.
The key is approaching it intelligently
- Not chasing another man’s standard
- Not taking orders from a stranger on a screen
- Not guessing
- Aiming only for your next quest
The why behind it
Is it soft to work on yourself?
Some guys don’t believe in science, or they think they are already perfect and have nothing to improve. If you are one of those guys, you can go ahead and click off now.
One of ten archetypes. Thirty days. Start it tonight.
Start your next quest
Evidence-Based Men. Every claim carries its paper.
Join Evidence-Based Men.