Evidence-based longevity and healthspan research
D Diary of a CEO Video Summary · June 3, 2026 Key Takeaways Reduce carbohydrate intake to reverse fatty liver and pre-diabetes (93% success rate in early stages). Monitor waist size as belly fat indicates insulin resistance and fatty liver progression. Get tested early for pre-diabetes and fatty liver – symptoms often appear only after…
R Rhonda Patrick Video Summary · June 3, 2026 View Full Protocol → Key Takeaways Prioritize 7-9 hours of sleep nightly to avoid rapid visceral fat gain. Monitor visceral fat changes (not just weight) if experiencing sleep deprivation. Even 2 weeks of 4-hour sleep causes significant metabolic damage in healthy young adults. Notable Quotes “It’s…
G Gabrielle Lyon Video Summary · June 3, 2026 View Full Protocol → Key Takeaways Use AMP Smart Gym – A wall-mounted strength training system that builds personalized workouts based on your goals. Try Periodical Training – New AMP feature that maps your fitness goals to a structured, phased program (base building → loading →…
M Max Lugavere Video Summary · June 3, 2026 View Full Protocol → Key Takeaways Prioritize nutrient-dense whole foods like leafy greens, berries, nuts, seeds, and lean proteins to combat weight gain and chronic disease. Limit ultra-processed foods, which are calorie-dense but nutrient-poor and linked to obesity and metabolic disorders. Incorporate fermented foods like yogurt,…
R Rhonda Patrick Video Summary · June 3, 2026 View Full Protocol → Key Takeaways Take 5g creatine daily for muscle saturation (takes ~4 weeks). Loading phases (20g) only needed for short-term competition prep. Increase to 10g creatine daily for brain benefits, especially under stress, sleep deprivation, or cognitive decline. Creatine enhances workout performance by…
C Conquer Aging Video Summary · February 15, 2026 View Full Protocol → Key Takeaways Start with 5mg/day of ergothioneine (from mushrooms or supplements) based on current clinical evidence. Higher doses may be effective but lack long-term safety data beyond 1 year. Supplements & Protocols Mentioned Ergothioneine – Suggested starting dose: 5mg daily (via mushrooms…
M Modern Healthspan Video Summary · February 15, 2026 View Full Protocol → Key Takeaways MCTs (medium-chain triglycerides) provide sustained ketosis for hours by rapidly converting to ketones in the liver. Ketone salts (bound to sodium/potassium) offer a quick 10-15 minute ketone boost but may cause GI discomfort. Ketone esters (like butanediol) combine rapid absorption…
M Mark Hyman Video Summary · February 15, 2026 View Full Protocol → Key Takeaways Use health-focused humor to strengthen relationships (e.g., “You’re hot in a non-inflammatory way”) Incorporate longevity references into romantic expressions (e.g., “I want your body to live to be 100”) Celebrate aging couples by showcasing their playful interactions Notable Quotes “You’re…
C Conquer Aging Video Summary · February 15, 2026 View Full Protocol → Key Takeaways Ergothioneine declines with age, likely due to reduced intestinal absorption, not dietary intake. Prioritize mushrooms (highest dietary source) or consider supplementation if absorption is impaired. Monitor trimethylamine (TMAO) levels if gut health declines, as unabsorbed ergothioneine may convert to this…
D Dr. Karan Video Summary · February 15, 2026 View Full Protocol → Key Takeaways Have a plan for major life roles like parenting or work to avoid being overwhelmed by chaos. Balance your life—don’t let it revolve entirely around one aspect, like parenting. Enjoy every moment—time passes quickly, especially when raising children. Take action…
M Michael Greger Video Summary · February 16, 2026 View Full Protocol → Key Takeaways Take turmeric/curcumin for osteoarthritis pain relief and improved joint mobility – low-dose extracts work as well as high-dose. Use turmeric/curcumin for rheumatoid arthritis – studies show it may outperform leading drugs for pain relief. Consider turmeric (not just curcumin extracts)…
A Andrew Huberman Video Summary · February 16, 2026 View Full Protocol → Key Takeaways Prioritize strength training 3-4x/week with compound lifts (squats, deadlifts, presses) for optimal muscle retention and metabolic health. Include high-intensity cardio
