Evidence-based longevity and healthspan research
B Ben Greenfield Video Summary · February 5, 2026 View Full Protocol → Key Takeaways NSDR (Non-Sleep Deep Rest) – Use 20-60 minute sessions after lunch to compensate for reduced nighttime sleep. Combines Yoga Nidra, guided meditation, and breathwork. Body Scan Technique – Focus sequentially on body parts (e.g., crown of head → jaw →…
A Andrew Huberman Video Summary · February 5, 2026 View Full Protocol → Key Takeaways Movement is foundational – Prioritize daily physical activity beyond structured exercise (e.g., walking, spontaneous play). Variability trumps repetition – Rotate movement patterns (e.g., crawling, hanging, balancing) to enhance adaptability. Engage in movement play – Incorporate unstructured, exploratory movement sessions weekly…
R Rhonda Patrick Video Summary · February 5, 2026 View Full Protocol → Key Takeaways Avmacol (by Nutramax) is the top sulforaphane supplement, proven to boost glutathione in human plasma and brain. Take 1-2 extra-strength Avmacol tablets daily for benefits like detoxification (BPA, benzene, acrolein) and brain health (autism, Alzheimer’s, TBI). Sulforaphane activates NRF2 pathway,…
R Rhonda Patrick Video Summary · February 5, 2026 View Full Protocol → Key Takeaways Take lutein and zeaxanthin to support eye health and prevent age-related macular degeneration (proven in gold-standard trials). Consume these nutrients daily to improve cognition in both older and younger adults (they accumulate in the brain). Eat kale regularly as it’s…
J John Campbell Video Summary · February 5, 2026 View Full Protocol → Key Takeaways Prioritize whole, nutrient-dense foods like vegetables, fruits, and high-quality proteins. Reduce ultra-processed foods that are high in refined carbs, added sugars, and unhealthy fats. Include plant-based proteins like legumes and beans alongside animal proteins for a balanced diet. Limit fruit…
M Max Lugavere Video Summary · February 5, 2026 View Full Protocol → Key Takeaways Prioritize sleep – Poor sleep directly impacts libido and sexual performance by lowering testosterone and increasing cortisol. Reduce stress – Chronic stress decreases sexual desire; implement daily stress-reduction practices like meditation or breathwork. Exercise regularly – Both cardio and strength…
M Modern Healthspan Video Summary · February 5, 2026 View Full Protocol → Key Takeaways Consider traditional Chinese medicine (TCM) as a systems-based approach to health, focusing on prevention and whole-body balance. Address blood stasis/micro-clots with TCM herbal formula Shuefu Zhuyu (11-herb cocktail) – consult a Chinese herbalist for personalized use. Consume natto (fermented soybeans)…
B Ben Greenfield Video Summary · February 5, 2026 View Full Protocol → Key Takeaways NSDR (Non-Sleep Deep Rest): Practice for 10+ minutes to reset brain function, improve sleep quality, and boost cognitive performance. Timing flexibility: Works whether done before bed or earlier in the day to enhance later sleep. Stress resilience: Reduces impulsivity and…
M Michael Greger Video Summary · February 6, 2026 View Full Protocol → Key Takeaways Take 3g creatine monohydrate daily (preferably post-workout) combined with resistance training to combat age-related muscle loss (sarcopenia). Pair creatine with progressive strength training (2-3 sessions/week) for at least 12 weeks to see measurable benefits in muscle mass and strength. Choose…
P Peter Attia Video Summary · June 9, 2026 View Full Protocol → Key Takeaways Monitor APOE status – Get genetic testing to understand your APOE variants (e.g., APOE4) as they significantly impact Alzheimer’s risk. Optimize cholesterol levels – Maintain healthy LDL and HDL levels to support brain lipid homeostasis and reduce Alzheimer’s risk. Prioritize…
C Chris Williamson Video Summary · June 9, 2026 Key Takeaways Avoid screens first thing in the morning – Don’t check your phone before getting out of bed or during breakfast. Prioritize in-person interactions – Remote work and digital dating reduce meaningful connections; seek face-to-face relationships. Embrace boredom strategically – Allow moments of boredom daily…
G Gabrielle Lyon Video Summary · June 9, 2026 View Full Protocol → Key Takeaways Competition among women is misunderstood – Healthy competition makes everyone better, but society often views it negatively. Detach from emotions when making decisions – Ego and emotions cloud judgment; leaders must stay objective. Address problems immediately – Avoidance worsens issues;…
