Evidence-based longevity and healthspan research
R Rhonda Patrick Video Summary · April 10, 2026 View Full Protocol → Key Takeaways Exercise can offset inflammation and insulin resistance caused by a single night of poor sleep. If forced to choose between sleep and exercise on a given day, prioritize exercise—but don’t make it a habit to skip sleep. Aim for 75…
B Bryan Johnson Video Summary · April 10, 2026 View Full Protocol → Key Takeaways Take 7 seconds to pause and focus on your breath as a quick mindfulness exercise. Practice daily to build a habit of brief mindfulness. Use reminders like alarms or sticky notes to prompt your 7-second pauses. Bottom Line Incorporate a…
R Rhonda Patrick Video Summary · April 10, 2026 View Full Protocol → Key Takeaways Supplement with omega-3 fish oil (EPA/DHA) daily – 90% of Americans and 80% globally are deficient. Aim for a high omega-3 index – linked to 5-year longer life expectancy vs. low levels. Omega-3s may offset smoking damage – high levels…
M Matt Kaeberlein Video Summary · April 9, 2026 View Full Protocol → Key Takeaways Proactive healthcare emerged as a top longevity strategy, narrowly defeating not smoking in the Final Four. Metabolic health optimization beat caloric restriction decisively, indicating its perceived importance for longevity. Engage in proactive healthcare practices like regular check-ups and preventive measures…
R Rhonda Patrick Video Summary · April 9, 2026 View Full Protocol → Key Takeaways 5-day overeating significantly increases visceral fat, even without weight gain Monitor waist circumference as an early warning sign of visceral fat accumulation Resume normal eating patterns immediately after overeating periods to mitigate fat storage Increase physical activity during and after…
A Andrew Huberman Video Summary · April 9, 2026 View Full Protocol → Key Takeaways Understand emotions as internal states: Emotions are neurobiological processes that control behavior, not just subjective feelings, which helps shift focus from psychological to physiological understanding. Recognize persistence in emotional states: Emotional responses (like fear) can outlast the stimulus, unlike reflexes…
S Siim Land Video Summary · April 8, 2026 View Full Protocol → Key Takeaways Balance strength and cardio: Do 3x weekly resistance training (compound lifts), 1x HIIT/sprints, and 1-2x zone 2 cardio (jogging/cycling). Prioritize cardiovascular fitness for longevity. Optimize workout efficiency: Focus on first 3 hard sets per exercise and compound movements (squats, pull-ups,…
R Rhonda Patrick Video Summary · April 6, 2026 View Full Protocol → Key Takeaways Refrigerate or freeze fish oil to prevent oxidation (polyunsaturated fats degrade at room temperature). Store bulk fish oil in the freezer, then transfer a single bottle to the fridge for daily use. Choose fish oil brands with third-party testing showing…
M Matt Kaeberlein Video Summary · April 6, 2026 View Full Protocol → Key Takeaways Track heart rate variability (HRV) over time to monitor changes in health and recovery. Use HRV to guide exercise recovery and assess the impact of lifestyle changes, supplements, or medications. Aim for higher HRV as it is associated with better…
Stanford neuroscientist Andrew Huberman’s sleep supplement stack explained with dosages, warnings, and a week-by-week implementation protocol.
