Evidence-based longevity and healthspan research
D Dr. Karan Video Summary · April 26, 2026 View Full Protocol → Key Takeaways Fiber-rich meals can shift your microbiome within 24-48 hours, boosting beneficial bacteria and reducing harmful species. Short-chain fatty acids (acetate, butyrate, propionate) increase within hours of fiber consumption, supporting gut health. Don’t delay—start eating fiber today for immediate microbiome benefits,…
R Rhonda Patrick Video Summary · April 26, 2026 View Full Protocol → Key Takeaways Stop eating 3 hours before bed – Eating within this window activates your sympathetic nervous system, disrupting sleep quality. Avoid large meals close to bedtime – Digestion during sleep leads to fragmented, poor-quality rest. Three-hour fasting window is evidence-based –…
M Modern Healthspan Video Summary · April 26, 2026 View Full Protocol → Key Takeaways SGLT2 inhibitors like canagliflozin and henagliflozin may act as longevity therapeutics by clearing senescent cells and protecting DNA. Henagliflozin was shown in a 26-week trial to lengthen telomeres in 90% of participants, suggesting DNA protection benefits. These drugs are now…
S Siim Land Video Summary · April 26, 2026 View Full Protocol → Key Takeaways Assess your chronotype first – Morning bright light exposure is only beneficial if you need to shift your circadian rhythm earlier (e.g., night owls). Avoid morning light if you’re an early bird – Older adults or natural early risers should…
J Jeremy Ethier Video Summary · April 26, 2026 Key Takeaways Test your power with a broad jump: aim to jump your own height (or half if over 55). If you can’t, prioritize explosive training like kettlebell swings or sprints. Assess lower body strength/stability with reverse lunges holding 25% body weight (8 reps/leg). Progress to…
B Brad Stanfield Video Summary · April 3, 2026 View Full Protocol → Key Takeaways Skip expensive NMN/NR supplements – Both convert to nicotinic acid (cheap vitamin B3) via gut bacteria before boosting NAD. Consider basic nicotinic acid instead – Costs a few dollars/month and achieves the same NAD boost through the Preiss-Handler pathway. Don’t…
M Michael Greger Video Summary · April 3, 2026 View Full Protocol → Key Takeaways Prioritize 7-8 hours of sleep nightly to avoid overeating (180-560 extra calories/day) and cravings for fatty/sugary foods. Even small sleep deficits matter: Losing just 1 hour of sleep nightly leads to losing 80% lean mass (not fat) during weight loss….
M Mark Hyman Video Summary · April 3, 2026 View Full Protocol → Key Takeaways Identify triggers: Track stress, bright lights, dehydration, skipped meals, or hormonal changes that may precede migraines. Monitor symptoms: Watch for throbbing pain, nausea, light/sound sensitivity, or aura (visual disturbances) as migraine indicators. Check family history: Genetics play a role –…
C Conquer Aging Video Summary · April 26, 2026 View Full Protocol → Key Takeaways Measure immune cell subtypes (CD4, CD8, NK, B cells) – not just total white blood cells – to detect age-related immune decline early. Prioritize CD4 T cell health – rejuvenating CD4 cells may extend lifespan more than calorie restriction or…
S Siim Land Video Summary · April 3, 2026 View Full Protocol → Key Takeaways Grandmother hypothesis: Post-reproductive women boost offspring survival, potentially explaining human longevity. Social bonds: Strong intergenerational care networks increase survival odds for both young and old. Evolutionary advantage: Longer lifespans may have developed to support complex social structures. Bottom Line Prioritize…
D Dr. Karan Video Summary · April 3, 2026 View Full Protocol → Key Takeaways Batch cook curry for easy freezer meals that reheat well with rice Adjust spice level to suit different family members’ preferences Make it social – cooking together creates welcoming aromas and bonding Notable Quotes “This is one of the most…
C Chris Williamson Video Summary · April 3, 2026 Key Takeaways Use Polymarket for real-time prediction accuracy – it aggregates bets from people with skin in the game, making it more reliable than traditional news sources. Look for arbitrage opportunities in prediction markets by identifying delays between real-world events and market updates (e.g., sportsbook odds…
