Evidence-based longevity and healthspan research
B Brad Stanfield Video Summary · January 30, 2026 View Full Protocol → Key Takeaways Exercise with a mix of cardio and weight training (or use “exercise snacks” if time-constrained). Avoid smoking and limit alcohol intake. Prioritize good sleep and stress management. Maintain blood pressure around 120/80 and a healthy weight. Limit saturated fats (despite…
B Bryan Johnson Video Summary · June 12, 2026 View Full Protocol → Key Takeaways Data tracking is essential: Use objective measurements to evaluate your longevity progress. Optimize biomarkers: Aim for ideal ranges in key health metrics (e.g., blood work, inflammation markers). Implement daily protocols: Stick to sleep, exercise, and nutrition routines that align with…
R Rhonda Patrick Video Summary · January 30, 2026 View Full Protocol → Key Takeaways Use a sauna 2-3x/week minimum (20+ minutes/session at 175-179°F) for cardiovascular benefits and reduced all-cause mortality. For maximum benefits, sauna 4-7x/week – linked to 63% lower sudden cardiac death and 40% lower all-cause mortality. Combine sauna with exercise for additive…
G Gabrielle Lyon Video Summary · June 12, 2026 View Full Protocol → Key Takeaways Focus on muscle health rather than chasing the latest trends or distractions. Prioritize protein intake consistently to support muscle maintenance and growth. Avoid getting sidetracked by novelty or social media influencers when making health decisions. Notable Quotes “The only way…
B Brad Stanfield Video Summary · June 12, 2026 View Full Protocol → Key Takeaways Daraxonasib is a breakthrough drug targeting the RAS family of genes, including KRAS, which drives many cancers. In a trial, Daraxonasib doubled median survival time for metastatic pancreatic cancer patients compared to standard chemotherapy (13.2 months vs. 6.6 months). The…
S Siim Land Video Summary · June 12, 2026 View Full Protocol → Here’s the concise, actionable summary: Key Takeaways Creatine: Boosts muscle power/recovery and counters sleep-deprived cognition. Take 3-5g daily with resistance training. Astaxanthin: Protects skin from UV damage (4-12mg/day). Supports eye health and lowers inflammation. Aged Garlic Extract: Lowers cholesterol, blood pressure, and…
R Rhonda Patrick Video Summary · June 12, 2026 View Full Protocol → Key Takeaways Vigorous exercise (e.g., jogging, sprinting) is far more efficient than moderate exercise for reducing mortality risk. For all-cause mortality, 1 minute of vigorous exercise equals 4 minutes of moderate exercise. For cardiovascular mortality, 1 minute of vigorous equals 8 minutes…
M Max Lugavere Video Summary · January 30, 2026 View Full Protocol → Key Takeaways Eat seeds (chia, flax, hemp, basil) for maximum fiber, healthy fats, and omega-3s in one serving. Prioritize avocados – a medium avocado provides 10-12g fiber plus brain-boosting fats. Start with raspberries if you have gut sensitivities – they’re high-fiber but…
M Modern Healthspan Video Summary · January 30, 2026 View Full Protocol → Key Takeaways Watch for human trials of the DOS peptide intervention in elderly adults starting this year, focusing on immune function and vaccine response. Prioritize immune health as immunosenescence is a major contributor to late-life decline – this study suggests rejuvenating CD4…
M Michael Greger Video Summary · June 12, 2026 View Full Protocol → Key Takeaways Avoid dietary cholesterol (especially egg yolks) to reduce post-meal arterial inflammation, oxidative stress, and endothelial dysfunction. Limit cholesterol intake to
J John Campbell Video Summary · January 31, 2026 View Full Protocol → Key Takeaways Avoid close contact with infected individuals in poorly ventilated spaces (hospitals/care homes) where droplet transmission occurs. Do not consume fruit partially eaten by bats or other animals in Nipah-affected regions (India, Bangladesh, Malaysia, Philippines). Monitor for symptoms (fever, respiratory issues,…
M Modern Healthspan Video Summary · January 31, 2026 View Full Protocol → Key Takeaways Start with small doses of coconut oil or MCT oil (½-1 tsp 2-3x/day with food) to avoid digestive issues. Gradually increase dosage every 2-3 days by ½-1 tsp until reaching target (3-6 tbsp/day for Alzheimer’s, 3 tbsp/day for prevention). Monitor…
