Evidence-based longevity and healthspan research
D Dr. Karan Video Summary · April 27, 2026 View Full Protocol → Key Takeaways Beans and legumes: Buy in bulk (e.g., chickpeas, black beans, pinto beans) for high fiber (13-16g per cup) and protein. Oats: Consume half a cup daily for beta-glucans, which improve metabolic health and lower LDL cholesterol. Potatoes: Cook and cool…
D Dr. Karan Video Summary · April 27, 2026 View Full Protocol → Key Takeaways GLP-1 agonists (like semaglutide) reduce “food noise” by acting on brain receptors to decrease obsessive food thoughts. Combine GLP-1s with protein-focused diets to prevent muscle loss during weight loss. Monitor micronutrients (especially B12 and iron) when using GLP-1s long-term due…
D Dr. Karan Video Summary · April 2, 2026 View Full Protocol → Key Takeaways Avoid sleeping pills (especially sedatives and benzos) – they reduce sleep spindle frequency. Limit alcohol – harms both sleep spindles and REM sleep. Melatonin supplements are safe – unlike other sleep aids, they don’t negatively impact spindles. Learn new things…
D Diary of a CEO Video Summary · April 2, 2026 Key Takeaways Get daily sunlight exposure – Sunlight provides benefits beyond vitamin D production (immune support, faster recovery). Prioritize outdoor time when hospitalized – Patients with window access or outdoor exposure recover faster (studies show 60-70% improvement in some cases). Use morning sunlight –…
B Ben Greenfield Video Summary · April 2, 2026 View Full Protocol → Key Takeaways Black coffee does not break a fast—avoid adding cream, sugar, butter, MCT oil, or coconut oil. Caffeinated beverages like coffee and tea can enhance fat burning (beta oxidation) and alertness during fasting. Non-caloric drinks like black tea, sparkling water, and…
M Mark Hyman Video Summary · April 2, 2026 View Full Protocol → Key Takeaways Get tested if curious about your T levels. Maintain a healthy weight – obesity is a key factor in declining T levels. Eat a well-rounded diet – nutrition directly impacts hormone production. Exercise regularly – physical activity boosts testosterone. Prioritize…
J John Campbell Video Summary · April 2, 2026 View Full Protocol → Here’s the concise, actionable summary for the hypothetical video: Key Takeaways Spiked protein analysis: Monitor post-meal glucose spikes with CGM to identify metabolic flexibility issues. Time-restricted eating: Compress eating window to 8-10 hours to reduce insulin resistance. Resistance training: Prioritize compound lifts…
M Max Lugavere Video Summary · April 2, 2026 View Full Protocol → Key Takeaways Reduce stress before bed by asking yourself: “Is this worry worth damaging my hippocampus?” to improve sleep quality. Avoid caffeine in the afternoon and exercise regularly to promote better sleep. Keep your bedroom dark, quiet, and clean for optimal sleep…
B Bryan Johnson Video Summary · April 2, 2026 View Full Protocol → Key Takeaways Track your resting heart rate before bed using a wearable device. Aim to lower it over time (e.g., from 60 to 55 BPM in a month). Finish eating 4 hours before bedtime. No snacks or food after this cutoff (e.g.,…
B Ben Greenfield Video Summary · April 2, 2026 View Full Protocol → Key Takeaways Check for eye imbalances – They can disrupt your vestibular system, leading to posture issues, balance problems, and even anxiety. Train your vestibular system – Simple exercises (like balancing on one leg or gaze stabilization drills) can improve stability and…
M Mark Hyman Video Summary · April 2, 2026 View Full Protocol → Key Takeaways Choose whole grain bread over ultra-processed white bread to retain fiber and minerals. Eat whole fruits instead of fruit juice to avoid processed sugars and maintain fiber content. Opt for whole potatoes rather than potato chips to preserve vitamins and…
M Max Lugavere Video Summary · April 3, 2026 View Full Protocol → Key Takeaways Check the % Daily Value for protein on nutrition labels – every 10% equals ~5g of complete protein. Calculate quality-adjusted protein by multiplying the %DV by 0.5 (e.g., 20% DV = 10g high-quality protein). Be wary of inflated protein claims…
