Evidence-based longevity and healthspan research
R Rhonda Patrick Video Summary · May 13, 2026 View Full Protocol → Key Takeaways Stand up regularly – Sitting for long periods is an independent risk factor for cancer, even if you exercise. Break sedentary time hourly – Get up every hour and move (e.g., bodyweight squats, jumping jacks, high knees). Use “exercise snacks”…
D Diary of a CEO Video Summary · May 13, 2026 Key Takeaways Reverse cancer cell aging: Researchers are using gene therapy and chemical treatments to rejuvenate cancer cells, causing them to either normalize or self-destruct. Avoid DNA stressors: Minimize behaviors that damage DNA, such as smoking, overheating cells, or mechanical stress (e.g., repeated brain…
M Mark Hyman Video Summary · May 13, 2026 View Full Protocol → Key Takeaways Get tested for PMOS (formerly PCOS) using blood biomarkers like AMH, fasting insulin, and APO-B instead of relying on transvaginal ultrasounds. Advocate for metabolic testing if you suspect PMOS – blood tests are more accessible than ultrasounds and often covered…
M Modern Healthspan Video Summary · May 13, 2026 View Full Protocol → Key Takeaways Take 30g MCT oil daily (split into two 15g doses) to help reduce the brain energy gap in mild cognitive impairment (MCI). Start with 5g doses and gradually increase to 15g twice daily over 10 days to minimize gastric side…
S Siim Land Video Summary · May 13, 2026 View Full Protocol → Key Takeaways Block blue light 1-2 hours before bed: Use apps like F.lux (Apple) or Twilight (Android), wear blue-blocking glasses, and sleep in pitch darkness with blackout curtains/sleep mask. Optimize melatonin production: Get daylight exposure in the morning, consider melatonin supplementation (especially…
R Rhonda Patrick Video Summary · March 13, 2026 View Full Protocol → Key Takeaways Sauna post-endurance workout improves VO2 max more than exercise alone (based on Dr. Jari Laukkanen’s study). Sauna post-resistance training boosts anabolic signaling and muscle hypertrophy markers vs. lifting alone. Use sauna for 15 minutes post-workout (either endurance or resistance) for…
M Modern Healthspan Video Summary · March 13, 2026 View Full Protocol → Key Takeaways ER-100 is the first FDA-cleared epigenetic reprogramming therapy to enter human trials, targeting age-related eye diseases. The therapy resets epigenetic markers without full dedifferentiation (using OSK factors, excluding c-Myc) to restore youthful cell function. Phase 1 trial focuses on safety…
M Michael Greger Video Summary · May 13, 2026 View Full Protocol → Key Takeaways Adopt a vegetarian diet to potentially reduce the risk of developing depressive disorders, based on long-term studies. Focus on anti-inflammatory foods like fruits and vegetables to counteract brain inflammation linked to depression. Ensure adequate intake of vitamin B12 and omega-3…
M Mark Hyman Video Summary · May 13, 2026 View Full Protocol → Key Takeaways Cold plunge immediately triggers a cold shock response: rapid breathing, increased heart rate, and blood vessel constriction to protect core temperature. Expect heightened alertness and focus due to rapid epinephrine/nor-epinephrine release during cold exposure. Use cold plunges post-workout to potentially…
M Max Lugavere Video Summary · March 13, 2026 View Full Protocol → Key Takeaways Limit carbs to 40g per meal to avoid metabolic distortion, especially if sedentary. Prioritize protein intake – it’s essential and becomes more critical with age. Earn your carbs through activity – skeletal muscle is the primary site for glucose disposal….
C Chris Williamson Video Summary · March 13, 2026 Key Takeaways Protein intake: Target 1g per pound of lean/desired body mass daily. Slightly less or more is acceptable, but extremes are harmful. Animal proteins: Prioritize over plant sources for superior protein-to-calorie ratio (e.g. 8oz steak vs half jar peanut butter). Media trends: Health topics follow…
B Ben Greenfield Video Summary · March 14, 2026 View Full Protocol → Key Takeaways Perform isometric exercises like wall sits or squat holds for 60-90 seconds, 3 times per week to improve joint stability and running economy. Incorporate vigorous activity like sprints or high-intensity intervals for 1-2 minutes to reduce mortality risk, replacing longer…
