Evidence-based longevity and healthspan research
S Siim Land Video Summary · March 17, 2026 View Full Protocol → Key Takeaways Focus on improving cardiorespiratory fitness rather than obsessing over VO2 max numbers. Track METs or mile run times to gauge progress in fitness, not just lab-based VO2 max measurements. Engage in regular aerobic exercise since it directly improves cardiorespiratory fitness…
B Bryan Johnson Video Summary · March 17, 2026 View Full Protocol → Key Takeaways Avoid alcohol – Both beer and seltzers are harmful, as alcohol is a group 1 carcinogen and disrupts fat burning. Choose seltzer over beer if forced to pick – Seltzers have fewer carbs/calories, causing less metabolic stress than beer. Prioritize…
M Michael Greger Video Summary · March 18, 2026 View Full Protocol → Key Takeaways Reduce meat consumption to lower risks of heart disease, diabetes, and other conditions (even poultry is linked to digestive issues). Monitor iron levels if vegetarian/vegan, especially menstruating women or those with heavy bleeding (anemia rates are higher in non-meat eaters)….
S Siim Land Video Summary · March 18, 2026 View Full Protocol → Key Takeaways Measure visceral fat via DEXA scan or waist circumference (men:
R Rhonda Patrick Video Summary · March 18, 2026 View Full Protocol → Key Takeaways Avoid large amounts of sugar in a single sitting, as consuming around 80 grams (equivalent to a donut and a soda) can transiently lower testosterone levels by 25%. Be mindful of daily sugar intake, as repeated consumption of sugary foods…
B Brad Stanfield Video Summary · March 18, 2026 View Full Protocol → Key Takeaways Hyaluronic acid supplements improve skin hydration by 9.1-11.5% (120mg dose works best). Oral hyaluronic acid reduces wrinkles, water loss, and boosts skin thickness/density (per 2023 clinical trial). Only 0.2% of ingested hyaluronic acid is absorbed – gut bacteria break it…
M Max Lugavere Video Summary · March 18, 2026 View Full Protocol → Key Takeaways Prototype your career path – Treat career exploration as iterative experiments where failure = learning, not defeat. Separate money and meaning – Your “job” (for income) and “calling” (for fulfillment) don’t need to be the same activity. Embrace being an…
D Dr. Karan Video Summary · March 18, 2026 View Full Protocol → Key Takeaways Psychedelics may treat depression in a single day vs. traditional 6-week timelines. Neural changes observed in brain scans after just one psychedelic dose correlate with improved well-being. Non-clinical use shows potential for enhancing neural function and psychological well-being in healthy…
M Modern Healthspan Video Summary · March 18, 2026 View Full Protocol → Key Takeaways Swap white bread for whole grain to prevent retinal protein damage from blood sugar spikes Avoid high-glycemic foods like soda, white bread, and processed snacks that impair your eye’s natural repair mechanisms Blood sugar spikes from sugary foods act like…
G Gabrielle Lyon Video Summary · March 18, 2026 View Full Protocol → Key Takeaways Prioritize dietary protein for body composition and longevity (focus on skeletal muscle health). Avoid gimmicky protein additions like protein cocktails or coffee additives—quality matters more than trends. Educate yourself on protein quality when choosing sources for you and your family….
R Rhonda Patrick Video Summary · May 9, 2026 View Full Protocol → Key Takeaways Take 10 grams of creatine daily to support brain health and cognitive function. Higher doses of creatine (10 grams) may improve cognitive function in individuals with mild cognitive decline or impairment. Creatine supplementation is particularly beneficial for brains under stress,…
G Gabrielle Lyon Video Summary · May 9, 2026 View Full Protocol → Key Takeaways No perfect diet exists for achieving specific body composition outcomes – multiple dietary approaches can work. Energy intake matters – for most people, achieving weight goals requires conscious control of calorie intake. Beware of quick-fix claims like “never be hungry…
