Evidence-based longevity and healthspan research
J Jeremy Ethier Video Summary · May 10, 2026 Key Takeaways Identify your body type using body fat percentage and BMI (weight/height²) to tailor your approach. Skinny physique: Focus on progressive overload strength training and calorie surplus (300-500 above maintenance) to build muscle. Skinny fat: Prioritize resistance training (3-4x/week) and moderate calorie deficit (200-300 below…
M Matt Kaeberlein Video Summary · March 17, 2026 View Full Protocol → Key Takeaways Get a coronary CTA if you have risk factors like high cholesterol, diabetes, or a family history of heart disease. Men with risk factors should consider a scan in their 40s. Women with risk factors should consider a scan in…
C Conquer Aging Video Summary · May 10, 2026 View Full Protocol → Key Takeaways Prioritize stress management through mindfulness or meditation to reduce inflammation and improve lifespan. Engage in regular, moderate exercise like walking or strength training to maintain muscle mass and cardiovascular health. Adopt a plant-based diet rich in antioxidants and fiber to…
R Rhonda Patrick Video Summary · March 17, 2026 View Full Protocol → Key Takeaways Avoid high-sugar, high-saturated fat meals without fiber or protein, as they spike post-meal inflammation and cause brain fog. Pair saturated fats with fiber or protein (e.g., butter with meat) to reduce inflammatory responses. Limit liquefied saturated fats like butter in…
R Rhonda Patrick Video Summary · March 17, 2026 View Full Protocol → Key Takeaways Use a HEPA air filter to reduce microplastic inhalation (even basic models work) Avoid plastic food/drink containers when possible – microplastics accumulate 10-20x more in brain tissue than other organs Be aware that microplastics cross the blood-brain barrier and are…
J John Campbell Video Summary · March 17, 2026 View Full Protocol → Key Takeaways Monitor symptoms closely: Look for fever, severe headache, neck stiffness, photophobia, and signs of sepsis (rash that doesn’t fade when pressed with a glass). Act immediately: If meningitis is suspected, seek medical attention urgently, as bacterial meningitis progresses rapidly and…
M Matt Kaeberlein Video Summary · March 17, 2026 View Full Protocol → Key Takeaways Get earlier lipid testing – New guidelines recommend assessing both 10-year and 30-year cardiovascular risk, meaning earlier intervention for at-risk individuals. Know your LDL targets – Treatment thresholds for LDL cholesterol are now lower based on individual risk factors (exact…
S Siim Land Video Summary · March 17, 2026 View Full Protocol → Key Takeaways Focus on improving cardiorespiratory fitness rather than obsessing over VO2 max numbers. Track METs or mile run times to gauge progress in fitness, not just lab-based VO2 max measurements. Engage in regular aerobic exercise since it directly improves cardiorespiratory fitness…
B Bryan Johnson Video Summary · March 17, 2026 View Full Protocol → Key Takeaways Avoid alcohol – Both beer and seltzers are harmful, as alcohol is a group 1 carcinogen and disrupts fat burning. Choose seltzer over beer if forced to pick – Seltzers have fewer carbs/calories, causing less metabolic stress than beer. Prioritize…
M Michael Greger Video Summary · March 18, 2026 View Full Protocol → Key Takeaways Reduce meat consumption to lower risks of heart disease, diabetes, and other conditions (even poultry is linked to digestive issues). Monitor iron levels if vegetarian/vegan, especially menstruating women or those with heavy bleeding (anemia rates are higher in non-meat eaters)….
S Siim Land Video Summary · March 18, 2026 View Full Protocol → Key Takeaways Measure visceral fat via DEXA scan or waist circumference (men:
R Rhonda Patrick Video Summary · March 18, 2026 View Full Protocol → Key Takeaways Avoid large amounts of sugar in a single sitting, as consuming around 80 grams (equivalent to a donut and a soda) can transiently lower testosterone levels by 25%. Be mindful of daily sugar intake, as repeated consumption of sugary foods…
