35 protocols · last reviewed 13 July 2026
Protocols Specific, dosed, and sourced. Tap any card for the full dose, the reasoning, the caveat, and the episode it came from — including the protocols we think you should skip.
How this library works
Most longevity advice fails at the last mile: it tells you sleep matters but not what temperature, that protein matters but not how much. Every entry here carries a dose , an evidence tier , and a source you can go listen to yourself.
We publish the tier even when it is unflattering. Where a source declined to give a number, we say so rather than borrowing one from somewhere else — and where a popular protocol does not survive contact with the evidence, it stays on the page marked Skip .
Established Strong, consistent human evidence. Do this.Emerging Real evidence, early or still filling in. Reasonable to adopt.Contested Mixed or debated. Worth trying; don’t treat as settled.Speculative Little or no human evidence. Watch, don’t buy.Skip Popular, and we think you should not do it.All 35 6 7 8 10 4
Established Build a Zone 2 aerobic base 3–4 easy, conversational sessions a week. Details → Established Strength: the 3–5 method Heavy, low reps, long rest. Nearly daily. Details → Established Train power, not just strength The thing that catches you when you slip. Details → Established Hypertrophy: earn the volume Size comes from volume, not heroics. Details → Established Put stability first The pillar everyone skips, and shouldn’t. Details → Emerging Auto-regulate your progression Let last week’s performance set this week’s load. Details → Emerging Test your omega-3 index Target ≥8%. Most Americans sit near 4%. Details → Established Know your apoB The lipid number your standard panel leaves out. Details → Established Blood panel before any hormone supplement Panel first, retest at 4–8 weeks. Non-negotiable. Details → Emerging Track grip strength The cheapest proxy for the thing that matters. Details → Contested Run a CGM experiment Two to four weeks to learn your own responses — then stop. Details → Emerging Watch the "organ clocks" The technology is real. Most of what’s sold is not. Details → Speculative NAD⁺, senolytics, rapamycin, telomeres The loudest corner of longevity, and the emptiest. Details → Established Get above 1 g of EPA a day Not the same as "fish oil, 1,000 mg." Read the label. Details → Established Creatine, 5 g a day The most-studied supplement in sport. Also the cheapest. Details → Contested Hit a real protein target Somewhere in 1.6–2.2 g/kg. The exact number is genuinely disputed. Details → Emerging Four servings of fermented food a day Sauerkraut, kimchi, kefir, Greek yogurt. Food before pills. Details → Established Cut the ultra-processed default The unglamorous core. Nothing is being sold here. Details → Contested Compress your eating window A ~10-hour window. It may just make you eat less. Details → Skip Uncycled fadogia agrestis Works. Can also be toxic to testicular cells. Details → Skip Maca for testosterone Great for libido. Does nothing for testosterone. Details → Established Regularity beats everything Same bed time, same wake time. Weekends included. Details → Established Cold room, warm hands and feet ~67°F, and thick socks. Not a contradiction. Details → Emerging The pre-bed hot bath Asleep ~25 min faster, ~40 min more deep sleep. Details → Established Stop caffeine 10 hours before bed Your midday coffee is still circulating at midnight. Details → Established Bright mornings, dim nights Light is the master clock. 15 seconds of it can kill melatonin. Details → Established The 20-minute rule Awake past ~20 minutes? Get out of bed. Details → Established After a bad night, do nothing No lie-in. No nap. No early bed. Carry on as normal. Details → Emerging The sleep stack Magnesium, apigenin, inositol, theanine. One at a time. Details → Skip Nightly melatonin A potent hormone, badly dosed, that doesn’t keep you asleep. Details → Skip Alcohol as a sleep aid Sedation is not sleep. There is no safe amount. Details → Emerging Design the environment, not the willpower Move the toaster off the counter. Really. Details → Emerging Build a moai Four or five friends. Chosen for what they do for fun. Details → Emerging Say your purpose out loud Not a vibe — a sentence. Worth ~7 years. Details → Emerging The "Plus" in Lifestyle Plus Toxins, isolation, nature. The levers nobody sells. Details → No protocols in that pillar yet.
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