B Bryan Johnson Video Summary · April 2, 2026 View Full Protocol → Key Takeaways Track your resting heart rate before bed using a wearable device. Aim to lower it over time (e.g., from 60 to 55 BPM in a month). Finish eating 4 hours before bedtime. No snacks or food after this cutoff (e.g.,…
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 –…
B Ben Greenfield Video Summary · April 3, 2026 View Full Protocol → Key Takeaways Use fasting to build self-control and discipline—practice resisting hunger to strengthen willpower in other areas of life. Fast during busy workdays to minimize distractions from food noise and meal prep, allowing deeper focus on tasks. Consider fasting as a tool…
M Modern Healthspan Video Summary · April 4, 2026 View Full Protocol → Key Takeaways Take 500mg Urolithin A daily as a maintenance dose for mitochondrial health if you’re healthy and over 40 Increase to 1g daily if you’re older (75+) or experiencing fatigue/mobility issues Take Urolithin A in the morning after overnight fasting for…
B Ben Greenfield Video Summary · April 25, 2026 View Full Protocol → Key Takeaways Don’t take NAD precursors like NMN or NR alone – pair them with methylation support (e.g., TMG, folate, B12) to avoid depleting methyl groups. Cycle NAD boosters – avoid continuous use to prevent potential downregulation of natural NAD production pathways….
M Modern Healthspan Video Summary · April 24, 2026 View Full Protocol → Key Takeaways Optimize ketone levels – The brain can use ketones as an alternative fuel source when glucose metabolism is impaired. Intermittent fasting – Helps shift the brain into ketone-burning mode by depleting glycogen stores. Reduce processed carbs – Minimize foods that…
B Brad Stanfield Video Summary · April 22, 2026 View Full Protocol → Key Takeaways Combine rapamycin with exercise to potentially improve muscle function in older adults, based on a 12-week clinical trial. Use a cycling protocol: Take rapamycin on rest days (e.g., day six) to allow mTORC1 inhibition and autophagy, then exercise on active…
B Ben Greenfield Video Summary · April 6, 2026 View Full Protocol → Key Takeaways Audit your kitchen – Remove packaged foods and stock items your great-grandparents would recognize as real food Shop the perimeter of grocery stores for fresh produce, meat, eggs and dairy while avoiding processed aisle foods Practice mindful eating – Pay…
M Mark Hyman Video Summary · April 21, 2026 View Full Protocol → Key Takeaways Avoid skipping meals when consuming caffeine to prevent anxiety-like symptoms. Do not confuse intermittent fasting with simply skipping meals; proper fasting protocols require planning. Be mindful of nutrient intake during fasting periods to avoid adverse effects like hair loss. Bottom…
D Diary of a CEO Video Summary · April 20, 2026 Key Takeaways Pulse supplements like Resveratrol and Metformin/Berberine – take every other day instead of daily for better longevity effects Use saunas regularly (preferably dry sauna over steam) – linked to reduced heart disease and mortality Combine fasting (skipping meals) with intense aerobic exercise…
D Diary of a CEO Video Summary · April 8, 2026 Key Takeaways Exercise for visceral fat loss: Prioritize aerobic exercise (running, cycling, swimming) over resistance training to target visceral fat. Intermittent fasting: Try 16:8 fasting (16-hour fast, 8-hour eating window) to deplete glycogen and trigger fat-burning ketosis. Morning fasting benefits: Extend your overnight fast…
J John Campbell Video Summary · April 13, 2026 View Full Protocol → Key Takeaways Spike protein detox protocols may help reduce lingering COVID symptoms Intermittent fasting shows promise for cellular cleanup (autophagy) Anti-inflammatory diet (low sugar/processed foods) appears beneficial Supplements & Protocols Mentioned Nattokinase: 2000-4000 FU daily for fibrin breakdown Bromelain: 500mg between meals…
