Evidence-based longevity and healthspan research
M Modern Healthspan Video Summary · May 9, 2026 View Full Protocol → Key Takeaways Support immune resilience by addressing thymus decline, a key factor in aging-related immune weakness. Stay updated on mRNA research, as MIT’s approach used mRNA to reprogram liver cells for immune cell production. Explore cancer immunotherapy in combination with immune-boosting treatments…
M Matt Kaeberlein Video Summary · March 18, 2026 View Full Protocol → Key Takeaways Not smoking is a top priority for longevity. Prioritize sleep optimization over a high fiber diet. Focus on building strong social connections rather than avoiding alcohol. Maintain a healthy body composition with low visceral fat. Emphasize a Mediterranean-style diet over…
A Andrew Huberman Video Summary · March 19, 2026 View Full Protocol → Key Takeaways Use narrowed focus of attention: When pursuing a goal, imagine a spotlight shining on a specific target (e.g., finish line or sub-goal) and tune out distractions in your peripheral vision. Break goals into sub-goals: Focus on smaller, consecutive targets (e.g.,…
G Gabrielle Lyon Video Summary · March 19, 2026 View Full Protocol → Key Takeaways Aim for 150 minutes per week of moderate to vigorous physical activity to improve health outcomes like insulin sensitivity, glucose control, and blood pressure. Prioritize vigorous activity over moderate intensity for greater health benefits, as it promotes gains in cardiorespiratory…
S Siim Land Video Summary · March 19, 2026 View Full Protocol → Key Takeaways Aim for 30-40 g of protein per meal to optimize muscle growth. Consume 1.4 to 1.6 g of protein per kg of body weight daily for maximum muscle growth. Avoid excessive protein intake, as extra protein beyond optimal levels is…
R Rhonda Patrick Video Summary · March 19, 2026 View Full Protocol → Key Takeaways Prioritize 7-9 hours of sleep nightly to avoid visceral fat accumulation, especially if you’re in a high-risk group like shift workers or firefighters. Maintain a consistent exercise routine to counteract the effects of potential sleep loss on fat gain. Optimize…
C Chris Williamson Video Summary · March 19, 2026 Key Takeaways Recognize cognitive biases: Stay aware of how biases like confirmation bias and the Dunning-Kruger effect influence your decisions and perceptions. Challenge your beliefs: Actively seek out information that contradicts your views to avoid echo chambers and intellectual stagnation. Practice humility: Acknowledge the limits of…
R Rhonda Patrick Video Summary · March 19, 2026 View Full Protocol → Key Takeaways Perform High-Intensity Interval Training (HIIT) for 10 minutes to improve cognitive function, reaction time, and processing speed. Engage in vigorous exercise where your heart rate reaches at least 80% max, making it difficult to hold a conversation. Incorporate exercise snacks…
M Mark Hyman Video Summary · March 19, 2026 View Full Protocol → Key Takeaways Get annual multi-cancer detection screening to catch cancer at its earliest stages. Combine liquid biopsy tests with imaging for comprehensive early detection. Prioritize early detection as survival rates for stage one and two cancers exceed 90%. Products & Gear Mentioned…
B Bryan Johnson Video Summary · March 19, 2026 View Full Protocol → Key Takeaways Measure biomarkers before/after psychedelics: Bryan tracked 249 biomarkers (blood, brain activity, cortisol) to assess psilocybin’s effects on longevity. Use brain-monitoring wearables: He wore Colonel Flow (a brain scanner helmet) daily pre/post-trip to track neural changes during the 5g mushroom dose….
M Modern Healthspan Video Summary · March 19, 2026 View Full Protocol → Key Takeaways Use creatine to reduce brain fog and improve energy levels overnight. Take creatine before late-night events to maintain alertness and avoid feeling tired. Experiment with dosing to find the right amount for your body size and needs. Supplements & Protocols…
M Max Lugavere Video Summary · March 19, 2026 View Full Protocol → Key Takeaways Strength train regularly – muscle mass and strength correlate with erectile function in men (and analogous tissue in women). If using GLP-1 drugs for weight loss, prioritize high protein intake and resistance training to prevent muscle loss (up to 20%…
