Evidence-based longevity and healthspan research
G Gabrielle Lyon Video Summary · March 26, 2026 View Full Protocol → Key Takeaways Practice slow-paced breathing with longer exhales than inhales (e.g., physiological sigh or 3/7 breathing) to activate the vagus nerve and calm the nervous system. Close your eyes to temporarily reduce visual stress inputs and calm stress-related brain networks. Use the…
G Gabrielle Lyon Video Summary · May 3, 2026 View Full Protocol → Key Takeaways Track muscle health – Unlike heart or kidney function, skeletal muscle lacks routine diagnostics. Push for assessments beyond BMI. Prioritize muscle-building interventions – Resistance training and protein intake are underutilized compared to drugs for other organ systems. Challenge stigma around…
D Dr. Karan Video Summary · May 3, 2026 View Full Protocol → Key Takeaways Try different hormone delivery methods – If transdermal patches aren’t working (20% of patients), switch to gels or vice versa Adjust dosage based on symptoms – If standard doses aren’t effective, increase estradiol dose (e.g., from 100 to 200 micrograms)…
M Max Lugavere Video Summary · May 3, 2026 View Full Protocol → Key Takeaways Consider sleep divorces if sleep quality is compromised due to snoring or bed-sharing issues, especially during weekdays. When optimizing dating profiles, ensure your photos and descriptions align with the qualities you want to attract in a partner. Seek feedback from…
M Modern Healthspan Video Summary · May 3, 2026 View Full Protocol → Key Takeaways Increase protein intake – Older adults need 30-45g of high-quality protein per meal to overcome anabolic resistance. Prioritize leucine-rich foods – Aim for 4g leucine per meal (found in animal proteins like whey, casein, milk). Plant-based eaters need larger portions…
R Rhonda Patrick Video Summary · May 3, 2026 View Full Protocol → Key Takeaways Take 10g creatine daily for brain benefits (higher than traditional 5g muscle-building dose). For acute cognitive stress (sleep deprivation, travel), take 20-25g creatine (0.35g/kg body weight). Creatine works best when the brain is stressed – it enhances performance during cognitive…
C Chris Williamson Video Summary · May 3, 2026 Key Takeaways Identify benevolent sexism by recognizing statements that infantilize or overly romanticize women, such as “women should be cherished and protected by men.” Understand evolutionary psychology to better interpret scales like benevolent sexism and toxic masculinity, as they often measure awareness of biological facts rather…
R Rhonda Patrick Video Summary · May 3, 2026 View Full Protocol → Key Takeaways Avoid plastic cooking utensils – Many contain harmful chemicals like brominated flame retardants that can leach into food. Be cautious with silicone utensils – Even if labeled silicone, they often contain plastic additives that may leach when heated. Opt for…
S Siim Land Video Summary · May 3, 2026 View Full Protocol → Key Takeaways Rapamycin may hinder exercise gains, especially in the elderly, but it does not completely block benefits. If using Rapamycin, consider adjusting dosage or timing to avoid blunting exercise results. Rapamycin’s potential longevity benefits remain unproven; it may still promote lifespan…
C Conquer Aging Video Summary · May 3, 2026 View Full Protocol → Key Takeaways Ergothioneine supplementation at 25 mg/day transiently improves composite memory and enhances subjective memory and sleep quality in healthy older adults. Higher doses of ergothioneine (25 mg/day) improve liver function by reducing plasma AST and ALT levels. In older adults with…
S Siim Land Video Summary · March 26, 2026 View Full Protocol → Key Takeaways Incorporate sprinting into your routine at least once a week for a surge in growth hormone and improved athleticism. Perform 4×4 Norwegian protocol once every 10 days to boost VO2 max and testosterone levels. Include Zone 2 cardio 1-2 times…
R Rhonda Patrick Video Summary · March 26, 2026 View Full Protocol → Key Takeaways Do 10 minutes of vigorous exercise before high-stress events to improve cognition, reaction time, and focus while reducing anxiety. Fast for 12+ hours to increase ketone production, which enhances brain-derived neurotrophic factor (BDNF), lowers anxiety, and improves focus. Use cold…
