Sunday Morning Protocol 2049: A Halloween Story About Optimization

A Halloween story about a man who does every wellness protocol, then an honest grading of each one. Dr. Jordan Feigenbaum tells the story of Dale Mercer, Unit 4471, who lives through a fully optimized Sunday in the year 2049: morning light panels, cold plunges, a 31-capsule supplement tray, grey-market peptides, methylene blue, an eccentric-only lifting machine, a protein IV timed to the anabolic window, sleep and readiness scores, a glucose sensor, mouth tape, Zone 2 with lactate pricks, and a 174-degree sauna. Then Jordan grades each one on a zero-to-five pumpkin scale. He covers what the studies actually tested, where the evidence is thin or tied to the companies selling the product, and the few places with real risk, like methylene blue with antidepressants and mouth taping with a blocked nose. The takeaway is plain: lift weights in a challenging way, do conditioning that improves your fitness, sleep enough, and eat a health-promoting diet in the right amount. Most of the rest is optional. The story is inspired by Rick Sieman's 1973 motorcycle magazine column "Sunday Morning Ride … 1984." Timestamps  00:00 WELLNESS ad  00:26 Sunday Morning Protocol 2049  11:23 Where this episode came from, and the pumpkin scale  12:45 Morning sunlight and cold plunges 19:44 Supplements: magnesium, lion's mane, NAD, antler velvet, creatine  25:21 Peptides and methylene blue  30:27 Eccentric overload, slow tempo, and the anabolic window  34:40 Sleep trackers, HRV readiness scores, and CGMs 4 1:56 Mouth tape, Zone 2, and saunas  47:44 What actually works Resources Buy the book, Signal: https://www.barbellmedicine.com/shop/learning/signal/ Free Vital 5 Action Plan New Barbell Medicine Hybrid 5K and 10K Run + Lift Programs Barbell Medicine coaching and templates: https://www.barbellmedicine.com Get early access, ad-free listening, and exclusive content here: https://barbellmedicine.supercast.com/ Creatine: Benefits, Side Effects & Safe Consumption: https://www.barbellmedicine.com/blog/what-is-creatine/ Barbell Medicine Guide to Protein: https://www.barbellmedicine.com/blog/barbell-medicine-protein-recommendations/ How to Measure, Use and Improve Your Heart Rate Variability: https://www.barbellmedicine.com/blog/heart-rate-variability-hrv/ Burke TM, Markwald RR, Chinoy ED, et al. Combination of light and melatonin time cues for phase advancing the human circadian clock. Sleep. 2013;36(11):1617-1624. doi:10.5665/sleep.3110 Auger RR, Burgess HJ, Emens JS, Deriy LV, Thomas SM, Sharkey KM. Clinical practice guideline for the treatment of intrinsic circadian rhythm sleep-wake disorders: advanced sleep-wake phase disorder (ASWPD), delayed sleep-wake phase disorder (DSWPD), non-24-hour sleep-wake rhythm disorder (N24SWD), and irregular sleep-wake rhythm disorder (ISWRD). An update for 2015: an American Academy of Sleep Medicine clinical practice guideline. J Clin Sleep Med. 2015;11(10):1199-1236. doi:10.5664/jcsm.5100 van Maanen A, Meijer AM, van der Heijden KB, Oort FJ. The effects of light therapy on sleep problems: a systematic review and meta-analysis. Sleep Med Rev. 2016;29:52-62. doi:10.1016/j.smrv.2015.08.009 Thompson A, Batterham AM, Jones H, Gregson W, Scott D, Atkinson G. The practicality and effectiveness of supplementary bright light for reducing jet-lag in elite female athletes. Int J Sports Med. 2013;34(7):582-589. doi:10.1055/s-0032-1331160 Pjrek E, Friedrich ME, Cambioli L, et al. The efficacy of light therapy in the treatment of seasonal affective disorder: a meta-analysis of randomized controlled trials. Psychother Psychosom. 2020;89(1):17-24. doi:10.1159/000502891 Burns AC, Saxena R, Vetter C, Phillips AJK, Lane JM, Cain SW. Time spent in outdoor light is associated with mood, sleep, and circadian rhythm-related outcomes: a cross-sectional and longitudinal study in over 400,000 UK Biobank participants. J Affect Disord. 2021;295:347-352. doi:10.1016/j.jad.2021.08.056 Manson JE, Cook NR, Lee IM, et al. Vitamin D supplements and prevention of cancer and cardiovascular disease. N Engl J Med. 2019;380(1):33-44. doi:10.1056/NEJMoa1809944 Srámek P, Simecková M, Janský L, Savlíková J, Vybíral S. Human physiological responses to immersion into water of different temperatures. Eur J Appl Physiol. 2000;81(5):436-442. doi:10.1007/s004210050065 Cain T, Brinsley J, Bennett H, Nelson M, Maher C, Singh B. Effects of cold-water immersion on health and wellbeing: a systematic review and meta-analysis. PLoS One. 2025;20(1):e0317615. doi:10.1371/journal.pone.0317615 Buijze GA, Sierevelt IN, van der Heijden BC, Dijkgraaf MG, Frings-Dresen MH. The effect of cold showering on health and work: a randomized controlled trial. PLoS One. 2016;11(9):e0161749. doi:10.1371/journal.pone.0161749 Cameron BE, Steele J, Bradley WJ, et al. Post-exercise recovery methods: a systematic review and meta-analysis. SportRxiv. Preprint posted September 19, 2026. doi:10.51224/SportRxiv.1070 Roberts LA, Raastad T, Markworth JF, et al. Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. J Physiol. 2015;593(18):4285-4301. doi:10.1113/JP270570 Piñero A, Burke R, Augustin F, et al. Throwing cold water on muscle growth: a systematic review with meta-analysis of the effects of postexercise cold water immersion on resistance training-induced hypertrophy. Eur J Sport Sci. 2024;24(2):177-189. doi:10.1002/ejsc.12074 Liu G, Weinger JG, Lu ZL, Xue F, Sadeghpour S. Efficacy and safety of MMFS-01, a synapse density enhancer, for treating cognitive impairment in older adults: a randomized, double-blind, placebo-controlled trial. J Alzheimers Dis. 2016;49(4):971-990. doi:10.3233/JAD-150538 Lopresti AL, Smith SJ. The effects of magnesium L-threonate (Magtein) on cognitive performance and sleep quality in adults: a randomised, double-blind, placebo-controlled trial. Front Nutr. 2025;12:1729164. doi:10.3389/fnut.2025.1729164 Schuster J, Cycelskij I, Lopresti A, Hahn A. Magnesium bisglycinate supplementation in healthy adults reporting poor sleep: a randomized, placebo-controlled trial. Nat Sci Sleep. 2025;17:2027-2040. doi:10.2147/NSS.S524348 Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a systematic review & meta-analysis. BMC Complement Med Ther. 2021;21(1):125. doi:10.1186/s12906-021-03297-z Mori K, Inatomi S, Ouchi K, Azumi Y, Tuchida T. Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial. Phytother Res. 2009;23(3):367-372. doi:10.1002/ptr.2634 Surendran G, Saye J, Binti Mohd Jalil S, et al. Acute effects of a standardised extract of Hericium erinaceus (Lion’s Mane mushroom) on cognition and mood in healthy younger adults: a double-blind randomised placebo-controlled study. Front Nutr. 2025;12:1405796. doi:10.3389/fnut.2025.1405796 Prokopidis K, Moriarty F, Bahat G, McLean J, Church DD, Patel HP. The effect of nicotinamide mononucleotide and riboside on skeletal muscle mass and function: a systematic review and meta-analysis. J Cachexia Sarcopenia Muscle. 2025;16(3):e13799. doi:10.1002/jcsm.13799 Chen F, Zhou D, Kong AP, et al. Effects of nicotinamide mononucleotide on glucose and lipid metabolism in adults: a systematic review and meta-analysis of randomised controlled trials. Curr Diab Rep. 2024;25(1):4. doi:10.1007/s11892-024-01557-z Brakedal B, Skeie GO, Derad C, et al. Nicotinamide riboside for patients with early-stage Parkinson disease: the NOPARK randomized clinical trial. JAMA. Published online 2026. doi:10.1001/jama.2026.18828 Sleivert G, Burke V, Palmer C, et al. The effects of deer antler velvet extract or powder supplementation on aerobic power, erythropoiesis, and muscular strength and endurance characteristics. Int J Sport Nutr Exerc Metab. 2003;13(3):251-265. doi:10.1123/ijsnem.13.3.251 Syrotuik DG, MacFadyen KL, Harber VJ, Bell GJ. Effect of elk velvet antler supplementation on the hormonal response to acute and chronic exercise in male and female rowers. Int J Sport Nutr Exerc Metab. 2005;15(4):366-385. doi:10.1123/ijsnem.15.4.366 Cox HD, Eichner D. Detection of human insulin-like growth factor-1 in deer antler velvet supplements. Rapid Commun Mass Spectrom. 2013;27(19):2170-2178. doi:10.1002/rcm.6678 Delpino FM, Figueiredo LM, Forbes SC, Candow DG, Santos HO. Influence of age, sex, and type of exercise on the efficacy of creatine supplementation on lean body mass: a systematic review and meta-analysis of randomized clinical trials. Nutrition. 2022;103-104:111791. doi:10.1016/j.nut.2022.111791 Prokopidis K, Giannos P, Triantafyllidis KK, Kechagias KS, Forbes SC, Candow DG. Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. Nutr Rev. 2023;81(4):416-427. doi:10.1093/nutrit/nuac064 Xu C, Bi S, Zhang W, Luo L. The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Front Nutr. 2024;11:1424972. doi:10.3389/fnut.2024.1424972 Wilding JPH, Batterham RL, Calanna S, et al. Once-weekly semaglutide in adults with overweight or obesity. N Engl J Med. 2021;384(11):989-1002. doi:10.1056/NEJMoa2032183 Jastreboff AM, Aronne LJ, Ahmad NN, et al. Tirzepatide once weekly for the treatment of obesity. N Engl J Med. 2022;387(3):205-216. doi:10.1056/NEJMoa2206038 Poolton JT, Minett J, Kazmi A. Human evidence for BPC-157 in orthopaedic and regenerative medicine: a systematic review of efficacy and safety. Acta Orthop Belg. 2026;92(3). doi:10.52628/92.3.15837 Reichel C, Gmeiner G, Thevis M. Detection of black market follistatin 344. Drug Test Anal. 2019;11(11-12):1675-1697. doi:10.1002/dta.2741 ClinicalTrials.gov. Search results for BPC-157. National Library of Medicine. Accessed October 2026. https://clinicaltrials.gov/search?term=BPC-157 Rodriguez P, Zhou W, Barrett DW, et al. Multimodal randomized functional MR imaging of the effects of methylene blue in the human brain. Radiology. 2016;281(2):516-526. doi:10.1148/radiol.2016152893 US Food and Drug Administration. FDA Drug Safety Communication: updated information about the drug interaction between methylene blue (methylthioninium chloride) and serotonergic psychiatric medications. Updated October 20, 2011. https://www.fda.gov/drugs/drug-safety-and-availability/fda-drug-safety-communication-updated-information-about-drug-interaction-between-methylene-blue Schoenfeld BJ, Ogborn DI, Vigotsky AD, Franchi MV, Krieger JW. Hypertrophic effects of concentric vs. eccentric muscle actions: a systematic review and meta-analysis. J Strength Cond Res. 2017;31(9):2599-2608. doi:10.1519/JSC.0000000000001983 Zhang X, Weakley J, Li H, Marcos-Frutos D, García-Ramos A. Acute and chronic effects of accentuated eccentric loading vs. constant-load resistance training: a systematic review and meta-analysis. Sports Med. 2026;56(7):1749-1770. doi:10.1007/s40279-026-02422-7 Schoenfeld BJ, Aragon AA, Krieger JW. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. J Int Soc Sports Nutr. 2013;10(1):53. doi:10.1186/1550-2783-10-53 Wirth J, Hillesheim E, Brennan L. The role of protein intake and its timing on body composition and muscle function in healthy adults: a systematic review and meta-analysis of randomized controlled trials. J Nutr. 2020;150(6):1443-1460. doi:10.1093/jn/nxaa049 Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018;15:10. doi:10.1186/s12970-018-0215-1 Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384. doi:10.1136/bjsports-2017-097608 Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015;38(6):843-844. doi:10.5665/sleep.4716 de Zambotti M, Goldstone A, Claudatos S, Colrain IM, Baker FC. A validation study of Fitbit Charge 2 compared with polysomnography in adults. Chronobiol Int. 2018;35(4):465-476. doi:10.1080/07420528.2017.1413578 Baron KG, Abbott S, Jao N, Manalo N, Mullen R. Orthosomnia: are some patients taking the quantified self too far? J Clin Sleep Med. 2017;13(2):351-354. doi:10.5664/jcsm.6472 Gavriloff D, Sheaves B, Juss A, Espie CA, Miller CB, Kyle SD. Sham sleep feedback delivered via actigraphy biases daytime symptom reports in people with insomnia: implications for insomnia disorder and wearable devices. J Sleep Res. 2018;27(6):e12726. doi:10.1111/jsr.12726 Manresa-Rocamora A, Sarabia JM, Javaloyes A, Flatt AA, Moya-Ramón M. Heart rate variability-guided training for enhancing cardiac-vagal modulation, aerobic fitness, and endurance performance: a methodological systematic review with meta-analysis. Int J Environ Res Public Health. 2021;18(19):10299. doi:10.3390/ijerph181910299 de Zambotti M, Forouzanfar M, Javitz H, et al. Impact of evening alcohol consumption on nocturnal autonomic and cardiovascular function in adult men and women: a dose-response laboratory investigation. Sleep. 2021;44(1):zsaa135. doi:10.1093/sleep/zsaa135 Freckmann G, Hagenlocher S, Baumstark A, et al. Continuous glucose profiles in healthy subjects under everyday life conditions and after different meals. J Diabetes Sci Technol. 2007;1(5):695-703. doi:10.1177/193229680700100513 Fox LA, Beck RW, Xing D. Variation of interstitial glucose measurements assessed by continuous glucose monitors in healthy, nondiabetic individuals. Diabetes Care. 2010;33(6):1297-1299. doi:10.2337/dc09-1971 Dungan KM. 1,5-anhydroglucitol (GlycoMark) as a marker of short-term glycemic control and glycemic excursions. Expert Rev Mol Diagn. 2008;8(1):9-19. doi:10.1586/14737159.8.1.9 Kira S, Ito C, Fujikawa R, Misumi M. Association between a biomarker of glucose spikes, 1,5-anhydroglucitol, and cancer mortality. BMJ Open Diabetes Res Care. 2020;8(1):e001607. doi:10.1136/bmjdrc-2020-001607 Rebholz CM, Grams ME, Chen Y, et al. Serum levels of 1,5-anhydroglucitol and risk of incident end-stage renal disease. Am J Epidemiol. 2017;186(8):952-960. doi:10.1093/aje/kwx167 Ikeda N, Hiroi Y. Cardiovascular disease and 1,5-anhydro-d-glucitol. Glob Health Med. 2019;1(2):83-87. doi:10.35772/ghm.2019.01031 Thabit H, Leelarathna L, Wilinska ME, et al. Accuracy of continuous glucose monitoring during three closed-loop home studies under free-living conditions. Diabetes Technol Ther. 2015;17(11):801-807. doi:10.1089/dia.2015.0062 Berry SE, Valdes AM, Drew DA, et al. Human postprandial responses to food and potential for precision nutrition. Nat Med. 2020;26(6):964-973. doi:10.1038/s41591-020-0934-0 Richardson KM, Jospe MR, Bohlen LC, Crawshaw J, Saleh AA, Schembre SM. The efficacy of using continuous glucose monitoring as a behaviour change tool in populations with and without diabetes: a systematic review and meta-analysis of randomised controlled trials. Int J Behav Nutr Phys Act. 2024;21(1):145. doi:10.1186/s12966-024-01692-6 Makkena HB, Nimmagadda Y, Boinapelly N, et al. Behavioral and psychosocial effects of participant-visible continuous glucose monitoring in adults without diabetes: a systematic review. Medicina (Kaunas). 2026;62(9). doi:10.3390/medicina62091814 Guerrero-Romero F, Simental-Mendía LE, González-Ortiz M, et al. The product of triglycerides and glucose, a simple measure of insulin sensitivity. Comparison with the euglycemic-hyperinsulinemic clamp. J Clin Endocrinol Metab. 2010;95(7):3347-3351. doi:10.1210/jc.2010-0288 Rhee J, Iansavitchene A, Mannala S, Graham ME, Rotenberg B. Breaking social media fads and uncovering the safety and efficacy of mouth taping in patients with mouth breathing, sleep disordered breathing, or obstructive sleep apnea: a systematic review. PLoS One. 2025;20(5):e0323643. doi:10.1371/journal.pone.0323643 Lee YC, Lu CT, Cheng WN, Li HY. The impact of mouth-taping in mouth-breathers with mild obstructive sleep apnea: a preliminary study. Healthcare (Basel). 2022;10(9):1755. doi:10.3390/healthcare10091755 Cooper S, Oborne J, Harrison T, Tattersfield A. Effect of mouth taping at night on asthma control: a randomised single-blind crossover study. Respir Med. 2009;103(6):813-819. doi:10.1016/j.rmed.2009.02.003 Alshehri NA, Alsaif NF, Abdulrazaq AN, Jabor RM, Al-Sayed AA. Impact of nasal obstruction and mouth taping on sleep apnea indicators: systematic review and meta-analysis. OTO Open. 2026;10(3):e70294. doi:10.1002/oto2.70294 Yang H, Huyett P, Wang TY, et al. Mouth closure and airflow in patients with obstructive sleep apnea: a nonrandomized clinical trial. JAMA Otolaryngol Head Neck Surg. 2024;150(11):1012-1019. doi:10.1001/jamaoto.2024.3319 Storoschuk KL, Moran-MacDonald A, Gibala MJ, Gurd BJ. Much ado about zone 2: a narrative review assessing the efficacy of zone 2 training for improving mitochondrial capacity and cardiorespiratory fitness in the general population. Sports Med. 2025;55(7):1611-1624. doi:10.1007/s40279-025-02261-y Sitko S, Artetxe X, Bonnevie-Svendsen M, et al. What is “zone 2 training”?: experts’ viewpoint on definition, training methods, and expected adaptations. Int J Sports Physiol Perform. 2025;20(11):1614-1617. doi:10.1123/ijspp.2024-0303 Faude O, Kindermann W, Meyer T. Lactate threshold concepts: how valid are they? Sports Med. 2009;39(6):469-490. doi:10.2165/00007256-200939060-00003 Foster C, Porcari JP, Anderson J, et al. The talk test as a marker of exercise training intensity. J Cardiopulm Rehabil Prev. 2008;28(1):24-30. doi:10.1097/01.HCR.0000311504.41775.78 Laukkanen T, Khan H, Zaccardi F, Laukkanen JA. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Intern Med. 2015;175(4):542-548. doi:10.1001/jamainternmed.2014.8187 Kivimäki M, Virtanen M, Ferrie JE. The link between sauna bathing and mortality may be noncausal. JAMA Intern Med. 2015;175(10):1718. doi:10.1001/jamainternmed.2015.3426 Epstein Y, Shoenfeld Y. The link between sauna bathing and mortality may be noncausal. JAMA Intern Med. 2015;175(10):1718-1719. doi:10.1001/jamainternmed.2015.3429 Hamaya R, Joyama Y, Miyata T, et al. Non-acute effects of passive heating interventions on cardiometabolic risk and vascular health: systematic review and meta-analysis of randomized controlled trials. Am J Prev Cardiol. 2025;23:101082. doi:10.1016/j.ajpc.2025.101082 Debray A, Gravel H, Garceau L, et al. Finnish sauna bathing and vascular health of adults with coronary artery disease: a randomized controlled trial. J Appl Physiol (1985). 2023;135(4):795-804. doi:10.1152/japplphysiol.00322.2023 Our Sponsors: * Check out Cometeer and use my code BBM for a great deal: https://www.cometeer.com * Check out Cometeer and use my code BBM for a great deal: https://www.cometeer.com * Check out FIGS and use my code FIGSRX for a great deal: https://wearfigs.com * Check out Factor and use my code factormeals.com/bbm50off for a great deal: https://www.factor75.com * Check out Quince and use my code BBM for a great deal: https://www.quince.com Advertising Inquiries: https://redcircle.com/brands