21 articles

Longevity Protocols

Science-backed protocols for sleep, exercise, nutrition, and stress management.

Protein Timing for Longevity: Why 3 Meals of 30g Beats One Big Steak

Older adults need roughly double the protein-per-meal threshold that young adults do to actually build muscle. Here's the leucine science behind why distribution matters as much as total daily intake — and how to structure your meals accordingly.

Dr. Sarah Chen5 min read

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Bryan Johnson's 'Don't Die' Movement, Explained: What It Is and What You Can Actually Use

Bryan Johnson has expanded Blueprint into something bigger — a philosophy, a Netflix documentary, and a self-described 'religion' called Don't Die. Here's what it actually is, separated from the headlines, and which parts are worth applying to your own protocol.

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Longevity Cooking: How to Prepare Food That Supports a Long Life

The way you cook food matters almost as much as what you cook. AGEs, cooking oils, nutrient preservation, meal timing — this is the practical kitchen guide to cooking for longevity.

9 min readRead article

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Blue Zones: What the World's Longest-Lived People Actually Do

Dan Buettner identified five regions where people routinely live past 100 in good health. The patterns they share aren't about supplements or biohacking — they're about how life is structured. Here's what the evidence actually shows.

9 min readRead article

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Caloric Restriction for Longevity: The Evidence, the Practice, and the Limits

Caloric restriction is the most reproducible lifespan extension intervention across species. Here's what four decades of research actually shows — and the practical framework for humans who want the benefits without the misery.

7 min readRead article

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Strength Training Periodisation for Longevity: How to Programme for Decades, Not Months

Most training programmes are built for short-term progress. Longevity strength training is different — it optimises for decades of consistent gains while minimising injury and preserving joint health. Here's the framework.

9 min readRead article

90/100

Stress and Longevity: Why Chronic Stress Ages You and What to Do About It

Chronic psychological stress accelerates biological ageing by 2–3 years per decade. Here's the mechanism, the measurement, and the evidence-based protocol for stress resilience.

8 min readRead article

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The Longevity Nutrition Framework: What the Best Evidence Actually Recommends

Forget diet wars. The longevity nutrition evidence points clearly in a few directions — high protein, Mediterranean pattern, time-restricted eating, and processed food elimination. Here's the framework that synthesises the best research.

9 min readRead article

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Hormone Optimization for Longevity: Testosterone, Estrogen, Thyroid, and Beyond

Hormonal decline is one of the most impactful and underaddressed drivers of biological ageing. Here's the evidence on which hormones matter, how to assess them, and what the options are for optimisation.

10 min readRead article

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Light Therapy and Circadian Optimization: The Complete Protocol

Light is the most powerful zeitgeber — the primary signal that sets your circadian clock. Getting light right is free, takes minutes, and dramatically improves sleep, energy, and metabolic health. Here's the science-backed protocol.

9 min readRead article

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Zone 2 Training: The Science of the Most Important Cardio You're Probably Not Doing

Zone 2 is the longevity cardio protocol used by Peter Attia, Inigo San Millan, and every serious longevity physician. Here's the exact science, how to find your zone, and why most people train too hard.

11 min readRead article

83/100

Cold Shower Protocol: The Beginner's Guide to Cold Exposure Without the Ice Bath

Cold plunges get the headlines but cold showers are where most people should start. Here's the evidence-based progression from warm shower to full cold exposure — and what you actually gain from each stage.

9 min readRead article

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The Complete Sleep Hygiene Protocol: 20 Evidence-Based Changes Ranked by Impact

Sleep is the single most powerful longevity intervention — and it's free. This protocol ranks every evidence-based sleep improvement by impact and difficulty, from highest-leverage to fine-tuning.

11 min readRead article

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Grounding and Earthing: What the Science Actually Says

Earthing — direct skin contact with the Earth's surface — has genuine peer-reviewed research behind it. Inflammation reduction, sleep improvement, and cortisol regulation. Here's the honest evidence.

7 min readRead article

90/100

The Fasting Mimicking Diet: Valter Longo's 5-Day ProLon Protocol Explained

Valter Longo's fasting mimicking diet triggers cellular rejuvenation, reduces biological age markers, and extends healthspan in clinical trials — without true fasting. The exact protocol and evidence.

6 min readRead article

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Evidence-Based Sauna Protocol: How Often, How Hot, How Long

Finnish sauna use reduces all-cause mortality by 40%. But protocol matters — temperature, duration, frequency, and timing all affect outcomes. The exact protocol backed by the KIHD data.

6 min readRead article

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Breathwork Protocols for Longevity: Science-Backed Techniques That Actually Work

Breathing is the only autonomic function you can consciously control — and that makes it a direct lever on your nervous system, HRV, and stress response. The evidence-based protocols.

6 min readRead article

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Strength Training for Longevity: The Evidence-Based Protocol

Muscle mass is one of the strongest predictors of healthspan. The complete science and protocol for strength training that extends life, not just aesthetics.

6 min readRead article

88/100

Cold Exposure Protocol: Ice Baths, Cold Showers & the Science of Hormesis

Cold exposure activates brown fat, boosts norepinephrine 300%, and builds stress resilience. The evidence-based protocol for cold therapy — without the hype.

6 min readRead article

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The Evidence-Based Longevity Exercise Protocol: Zone 2, VO2 Max & Strength

The most comprehensive review of exercise for longevity — combining Zone 2 cardio, VO2 max intervals, strength training, and mobility into a weekly protocol.

5 min readRead article

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Intermittent Fasting for Longevity: The Evidence-Based Guide

A comprehensive review of intermittent fasting protocols for longevity — separating hype from evidence, optimising for your biology, and avoiding the common mistakes.

4 min readRead article