Evidence-based longevity and healthspan research
R Rhonda Patrick Video Summary · March 13, 2026 View Full Protocol → Key Takeaways Sauna post-endurance workout improves VO2 max more than exercise alone (based on Dr. Jari Laukkanen’s study). Sauna post-resistance training boosts anabolic signaling and muscle hypertrophy markers vs. lifting alone. Use sauna for 15 minutes post-workout (either endurance or resistance) for…
M Modern Healthspan Video Summary · March 13, 2026 View Full Protocol → Key Takeaways ER-100 is the first FDA-cleared epigenetic reprogramming therapy to enter human trials, targeting age-related eye diseases. The therapy resets epigenetic markers without full dedifferentiation (using OSK factors, excluding c-Myc) to restore youthful cell function. Phase 1 trial focuses on safety…
M Michael Greger Video Summary · May 13, 2026 View Full Protocol → Key Takeaways Adopt a vegetarian diet to potentially reduce the risk of developing depressive disorders, based on long-term studies. Focus on anti-inflammatory foods like fruits and vegetables to counteract brain inflammation linked to depression. Ensure adequate intake of vitamin B12 and omega-3…
M Mark Hyman Video Summary · May 13, 2026 View Full Protocol → Key Takeaways Cold plunge immediately triggers a cold shock response: rapid breathing, increased heart rate, and blood vessel constriction to protect core temperature. Expect heightened alertness and focus due to rapid epinephrine/nor-epinephrine release during cold exposure. Use cold plunges post-workout to potentially…
M Max Lugavere Video Summary · March 13, 2026 View Full Protocol → Key Takeaways Limit carbs to 40g per meal to avoid metabolic distortion, especially if sedentary. Prioritize protein intake – it’s essential and becomes more critical with age. Earn your carbs through activity – skeletal muscle is the primary site for glucose disposal….
C Chris Williamson Video Summary · March 13, 2026 Key Takeaways Protein intake: Target 1g per pound of lean/desired body mass daily. Slightly less or more is acceptable, but extremes are harmful. Animal proteins: Prioritize over plant sources for superior protein-to-calorie ratio (e.g. 8oz steak vs half jar peanut butter). Media trends: Health topics follow…
B Ben Greenfield Video Summary · March 14, 2026 View Full Protocol → Key Takeaways Perform isometric exercises like wall sits or squat holds for 60-90 seconds, 3 times per week to improve joint stability and running economy. Incorporate vigorous activity like sprints or high-intensity intervals for 1-2 minutes to reduce mortality risk, replacing longer…
S Siim Land Video Summary · March 14, 2026 View Full Protocol → Key Takeaways Include DHA-rich foods in your diet, such as fatty fish, to support brain health and function. Prioritize omega-3 fatty acids from marine sources for cognitive and evolutionary benefits. Limit processed foods that can interfere with brain health and DHA absorption….
B Brad Stanfield Video Summary · March 14, 2026 View Full Protocol → Key Takeaways Boost nitric oxide naturally by consuming leafy greens like arugula, which are high in nitrates and low in oxalates. Avoid nitric oxide supplements in pill form, as they are ineffective and inconsistent in nitrate content. Opt for beetroot juice containing…
M Modern Healthspan Video Summary · March 14, 2026 View Full Protocol → Key Takeaways Monitor updates on the first human trial of cellular rejuvenation therapy for age-related eye diseases. Stay informed about the potential of partial epigenetic reprogramming using OSK genes. Watch for results focusing on glaucoma and NAON, as these are the conditions…
R Rhonda Patrick Video Summary · March 14, 2026 View Full Protocol → Key Takeaways Take vitamin D3 daily to support its role as a steroid hormone that regulates genes. Ensure vitamin D3 intake activates genes involved in fighting viral infections. Use vitamin D3 to support neurotransmitter synthesis and longevity genes like Klotho. Maintain adequate…
B Ben Greenfield Video Summary · March 14, 2026 View Full Protocol → Key Takeaways Perform 10 minutes of vigorous activity daily to significantly reduce mortality risk. Choose intense exercises like brisk hill walking or interval training on an air bike. Focus on breathless exertion to ensure the activity is sufficiently demanding. Products & Gear…
