Evidence-based longevity and healthspan research
S Siim Land Video Summary · May 6, 2026 View Full Protocol → Key Takeaways Do resistance training 3 times per week, focusing on 5-12 reps per set, 3-5 sets per exercise, and 1-2 exercises per muscle group per workout. Rest 2-3 minutes between sets to maintain performance and maximize mechanical tension. Incorporate high-intensity interval…
A Andrew Huberman Video Summary · March 23, 2026 View Full Protocol → Key Takeaways Exercise regularly for improved mitochondrial function and overall health. Incorporate sauna sessions 2-3 times weekly to boost heat shock proteins and cardiovascular health. Focus on a diet rich in leafy greens, cruciferous vegetables, and omega-3s for essential micronutrients. Prioritize sleep…
C Chris Williamson Video Summary · May 6, 2026 Key Takeaways Take full responsibility for your life – even for things that weren’t your fault. Set strong boundaries in relationships to avoid drama and maintain healthy connections. Challenge negative thoughts – recognize when your mind exaggerates problems and learn to dismiss irrational fears. Stop seeking…
M Michael Greger Video Summary · March 23, 2026 View Full Protocol → Key Takeaways Avoid titanium dioxide-containing foods, especially ultra-processed junk like white frostings, coffee creamers, and chewing gum. Check labels for “color added,” “anti-caking agent,” or “filler,” as these may indicate titanium dioxide content. Choose healthier alternatives like soy milk over dairy creamer…
S Siim Land Video Summary · March 23, 2026 View Full Protocol → Key Takeaways Focus on six pillars: balanced training, whole food nutrition, sleep, circadian rhythms, hydration, and daily movement for optimal biomarkers. Avoid overcomplicating: Skip chasing 50 biomarkers or 20 supplements—consistency with basics works better. No magic bullets: No single food or supplement…
M Michael Greger Video Summary · May 6, 2026 View Full Protocol → Key Takeaways Eat more Mediterranean or plant-based foods (fruits, vegetables, fermented foods, nuts, fiber, plant-based protein/fats, polyphenols) to support gut microbiome and mental health. Avoid Western diet components (ultra-processed foods, animal protein/fat, saturated fat, sweeteners, emulsifiers) linked to higher depression risk. Focus…
C Conquer Aging Video Summary · May 6, 2026 View Full Protocol → Key Takeaways T cell transfer triggers lifespan extension when transplanted into old animals, with effects visible at the 20-month intervention point. Telomere extension via vesicles (containing ROX 61) occurs when T cells engage in fatty acid oxidation and cluster ceramides. Stem-like T…
C Chris Williamson Video Summary · March 23, 2026 Key Takeaways Recognize male variability – Men dominate both the highest and lowest societal strata due to greater variability in traits like risk-taking and competitiveness. Encourage positive male roles – Society benefits when men channel their drive into productive rather than destructive outlets. Structure environments for…
R Rhonda Patrick Video Summary · March 23, 2026 View Full Protocol → Key Takeaways Take 10g creatine daily (not 5g) to achieve brain benefits, as muscles saturate at lower doses. Higher doses create “spillover” – German research shows 10g/day doubles creatine levels in key brain regions. Supplements & Protocols Mentioned Creatine – 10g/day dosage…
R Rhonda Patrick Video Summary · March 23, 2026 View Full Protocol → Key Takeaways Get your omega-3 index tested – Aim for 8% or higher EPA/DHA in red blood cell membranes for maximum longevity benefits Take 1.5-2g daily of EPA/DHA – This dose can raise omega-3 index from 4% to 8% in just 3…
M Matt Kaeberlein Video Summary · March 23, 2026 View Full Protocol → Key Takeaways Monitor estrogen levels during menopause, as its decline affects every cell in the body. Address symptoms systemically since estrogen loss impacts skin, joints, brain, and other tissues. Consistent hydration is crucial as estrogen loss can affect skin and mucous membranes….
D Dr. Karan Video Summary · March 23, 2026 View Full Protocol → Key Takeaways Track menstrual symptoms in detail (pain levels, duration, associated symptoms like nausea or bowel changes) to identify patterns. Advocate for diagnostic imaging if experiencing severe pelvic pain – standard ultrasounds often miss endometriosis. Seek specialists in endometriosis if dismissed by…
