Evidence-based longevity and healthspan research
R Rhonda Patrick Video Summary · March 13, 2026 View Full Protocol → Key Takeaways Do weight-bearing exercises like squats, deadlifts, rows, and jumping rope (multi-joint movements only). Avoid single-joint exercises like bicep curls. Get vitamin D tested and maintain levels at 40-60 ng/mL through supplementation if needed. Consume 1,200mg calcium daily primarily from Greek…
C Chris Williamson Video Summary · May 13, 2026 Key Takeaways Cultivate cross-sex friendships as they are a proven pathway to romantic relationships (60% of relationships start as friendships). Recognize attraction dynamics: 50% of people have romantic interest in cross-sex friends, and young people are more likely to act on it. Expand your social network…
G Gabrielle Lyon Video Summary · May 13, 2026 View Full Protocol → Key Takeaways Progesterone (micronized/natural) does not increase blood clot or breast cancer risk, unlike synthetic progestins. Progesterone alone is a safe alternative if estrogen isn’t an option—may improve sleep and anxiety. Progestins (synthetic) found in birth control carry higher risks; opt for…
C Chris Williamson Video Summary · May 13, 2026 Key Takeaways Recognize supernormal stimuli in your environment, such as exaggerated beauty standards or hyper-palatable foods, and understand how they hijack your brain’s natural responses. Limit exposure to stimuli like processed foods designed to override your body’s natural signals for salt and fat. Practice mindfulness when…
R Rhonda Patrick Video Summary · May 13, 2026 View Full Protocol → Key Takeaways Install a reverse osmosis water filter to remove 99% of microplastics, BPA, PFAS, and other endocrine disruptors. Consider adding trace minerals back into the water. Avoid heating plastic—replace plastic spatulas, Tupperware, and other items that come into contact with heat….
M Max Lugavere Video Summary · May 13, 2026 View Full Protocol → Key Takeaways Limit overthinking by practicing mindfulness or meditation to reduce mental clutter and improve focus. Engage in physical activity to break the cycle of rumination and boost mental clarity. Set boundaries with technology, especially social media, to avoid information overload. Focus…
D Dr. Karan Video Summary · May 13, 2026 View Full Protocol → Key Takeaways Limit phone use during meals – Eat without screens to prevent dopamine system desensitization Take regular digital detoxes – Schedule screen-free periods to reset your reward system Practice delayed gratification – Build tolerance for lower-dopamine activities like reading or walking…
R Rhonda Patrick Video Summary · May 13, 2026 View Full Protocol → Key Takeaways Stand up regularly – Sitting for long periods is an independent risk factor for cancer, even if you exercise. Break sedentary time hourly – Get up every hour and move (e.g., bodyweight squats, jumping jacks, high knees). Use “exercise snacks”…
D Diary of a CEO Video Summary · May 13, 2026 Key Takeaways Reverse cancer cell aging: Researchers are using gene therapy and chemical treatments to rejuvenate cancer cells, causing them to either normalize or self-destruct. Avoid DNA stressors: Minimize behaviors that damage DNA, such as smoking, overheating cells, or mechanical stress (e.g., repeated brain…
M Mark Hyman Video Summary · May 13, 2026 View Full Protocol → Key Takeaways Get tested for PMOS (formerly PCOS) using blood biomarkers like AMH, fasting insulin, and APO-B instead of relying on transvaginal ultrasounds. Advocate for metabolic testing if you suspect PMOS – blood tests are more accessible than ultrasounds and often covered…
M Modern Healthspan Video Summary · May 13, 2026 View Full Protocol → Key Takeaways Take 30g MCT oil daily (split into two 15g doses) to help reduce the brain energy gap in mild cognitive impairment (MCI). Start with 5g doses and gradually increase to 15g twice daily over 10 days to minimize gastric side…
S Siim Land Video Summary · May 13, 2026 View Full Protocol → Key Takeaways Block blue light 1-2 hours before bed: Use apps like F.lux (Apple) or Twilight (Android), wear blue-blocking glasses, and sleep in pitch darkness with blackout curtains/sleep mask. Optimize melatonin production: Get daylight exposure in the morning, consider melatonin supplementation (especially…
