Evidence-based longevity and healthspan research
R Rhonda Patrick Video Summary · March 20, 2026 View Full Protocol → Key Takeaways Avoid phones/social media before bed – They’re designed to trigger dopamine and excitement, disrupting relaxation needed for sleep. Skip binge-watching shows – Cliffhangers and “next episode” autoplay keep your brain engaged when it should be winding down. Prioritize calming activities…
M Michael Greger Video Summary · May 8, 2026 View Full Protocol → Key Takeaways Eat mushrooms daily — even one cup of white button mushrooms can double Ergothionine levels in your blood. Prioritize mushroom types — porcini, oyster, and shiitake mushrooms have higher Ergothionine content compared to white button mushrooms. Consider tempeh — as…
M Matt Kaeberlein Video Summary · March 20, 2026 View Full Protocol → Key Takeaways Prioritize hormone balance through regular testing and targeted lifestyle interventions Optimize nutrition with a Mediterranean-style diet rich in phytoestrogens and anti-inflammatory foods Strength train 3-4x weekly to maintain bone density and metabolic health Manage stress with daily mindfulness practices and…
D Dr. Karan Video Summary · March 20, 2026 View Full Protocol → Key Takeaways Protect your eyes from blue light by using blue light blocking glasses, especially in the evening. Take regular breaks from screens using the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. Ensure adequate intake…
M Modern Healthspan Video Summary · March 20, 2026 View Full Protocol → Key Takeaways Creatine supplementation may enhance brain function, showing an average increase of around 9% across tested brain regions in healthy volunteers. Consider creatine for brain health, especially since the brain can synthesize its own creatine, though uptake is less efficient than…
M Max Lugavere Video Summary · March 20, 2026 View Full Protocol → Key Takeaways Document symptoms in a notes app before visiting a neurologist to communicate concerns concisely. Approach the conversation with love and compassion, avoiding judgment or shaming language. Practice therapeutic fibbing—go along with incorrect statements from someone with cognitive decline to reduce…
B Ben Greenfield Video Summary · March 21, 2026 View Full Protocol → Key Takeaways Use machine learning pipelines to automate and streamline workflows, from data ingestion to deployment. Version control everything, including code, configurations, data, and models, to track changes and collaborate effectively. Automate model testing with unit, integration, and validation tests to ensure…
B Brad Stanfield Video Summary · March 21, 2026 View Full Protocol → Key Takeaways Prioritize diet quality over macronutrient ratios – Both healthy low-carb and healthy low-fat diets showed similar heart benefits (~13-15% risk reduction). Choose plant-based proteins and whole grains – Healthy versions of both diets emphasized these over animal products/refined carbs. Avoid…
R Rhonda Patrick Video Summary · March 21, 2026 View Full Protocol → Key Takeaways Supplement with CoQ10 (ubiquinol preferred) if taking statins – statins deplete CoQ10 levels, harming mitochondria and muscles. Ubiquinol is more bioavailable than ubiquinone – you get “more bang for your buck” with lower doses. Most studies use cheaper ubiquinone –…
M Modern Healthspan Video Summary · March 21, 2026 View Full Protocol → Key Takeaways Eat beef, lamb, herring, salmon, and sardines to naturally increase your creatine intake. If vegetarian or vegan, you likely have low creatine levels, which can lead to sleep issues. Switching to a vegetarian diet can cause a measurable decline in…
S Siim Land Video Summary · March 21, 2026 View Full Protocol → Key Takeaways Regularly test biomarkers to identify hidden red flags even if you’re already healthy. Optimize beyond fundamentals – don’t settle for “good enough” health metrics. Implement evidence-based changes by researching studies and self-experimenting. Track progress over years – significant health improvements…
B Ben Greenfield Video Summary · March 21, 2026 View Full Protocol → Key Takeaways Embrace AI in healthcare for faster and more precise functional medicine analysis. Stay updated on advancements in regenerative medicine, as technology is rapidly evolving. Expect significant improvements in health technology over the next 20 years. Notable Quotes “The biggest disruption…
