S Siim Land Video Summary · May 14, 2026 View Full Protocol → Key Takeaways Block blue light 1 hour before bed Stop eating 3-4 hours before bedtime Sleep in a cool (20°C/68°F), dark room with good ventilation (CO2
A Andrew Huberman Video Summary · May 14, 2026 View Full Protocol → Key Takeaways Identify triggers – Track situations that increase aggression (e.g., sleep deprivation, hunger, specific social interactions). Breath control – Use cyclic sighing (double inhale through nose, long exhale) to reduce immediate aggression. Delay response – Implement a 90-second pause before reacting…
M Mark Hyman Video Summary · March 12, 2026 View Full Protocol → Key Takeaways Focus on prevention – The US healthcare system prioritizes treatment over prevention, leading to poor outcomes despite high spending. Food is medicine – Poor diet is the leading cause of cardiovascular disease (the #1 killer), yet doctors receive no nutrition…
D Dr. Karan Video Summary · March 12, 2026 View Full Protocol → Key Takeaways Eat with circadian rhythms: Align meals with daylight (earlier breakfast, earlier dinner) to sync gut microbiome and metabolic clocks. Prioritize fiber timing: Consume fiber-rich foods earlier in the day to optimize butyrate production and clock gene regulation. Avoid late-night disruptions:…
M Modern Healthspan Video Summary · March 12, 2026 View Full Protocol → Key Takeaways Creatine supports brain energy metabolism and may combat age-related cognitive decline by improving cellular energy transfer. Maintain gut integrity with creatine supplementation – leaky gut accelerates aging by increasing inflammation. Preserve NAD+ levels through lifestyle (diet/exercise) to sustain mitochondrial function…
B Ben Greenfield Video Summary · May 14, 2026 View Full Protocol → Key Takeaways VO2 max training: Prioritize zone 2 cardio (60-70% max heart rate) for 45-90 mins, 3-5x/week to build aerobic base without muscle loss Muscle retention: Lift heavy weights 2-3x/week (focus on compound lifts) and consume 1g protein per pound of body…
M Matt Kaeberlein Video Summary · March 12, 2026 View Full Protocol → Key Takeaways Avoid Yoplait yogurt – contains 16g added sugar per serving (highest in ranking). Choose Naked smoothies – zero added sugar (best option in ranking). Hidden Valley Ranch fat-free dressing and Prego pasta sauce contain minimal added sugar (1g and 2g…
M Michael Greger Video Summary · March 13, 2026 View Full Protocol → Key Takeaways Fenugreek improves glycemic control in diabetics/pre-diabetics at ~½ tsp/day for ~2 months 4-hydroxyisoleucine in fenugreek boosts insulin secretion only when blood sugar is high (unlike diabetes drugs that risk hypoglycemia) Fenugreek prevention: 1⅓ tsp twice daily reduced diabetes risk 4X…
S Siim Land Video Summary · March 13, 2026 View Full Protocol → Key Takeaways Exercise regularly to maintain vitamin D levels during winter, as it mobilizes stored vitamin D from fat into circulation. Maintain a lean body composition to prevent vitamin D from being trapped in body fat and becoming unavailable. Prioritize outdoor activity…
R Rhonda Patrick Video Summary · March 13, 2026 View Full Protocol → Key Takeaways Do weight-bearing exercises like squats, deadlifts, rows, and jumping rope (multi-joint movements only). Avoid single-joint exercises like bicep curls. Get vitamin D tested and maintain levels at 40-60 ng/mL through supplementation if needed. Consume 1,200mg calcium daily primarily from Greek…
G Gabrielle Lyon Video Summary · May 13, 2026 View Full Protocol → Key Takeaways Progesterone (micronized/natural) does not increase blood clot or breast cancer risk, unlike synthetic progestins. Progesterone alone is a safe alternative if estrogen isn’t an option—may improve sleep and anxiety. Progestins (synthetic) found in birth control carry higher risks; opt for…
R Rhonda Patrick Video Summary · May 13, 2026 View Full Protocol → Key Takeaways Install a reverse osmosis water filter to remove 99% of microplastics, BPA, PFAS, and other endocrine disruptors. Consider adding trace minerals back into the water. Avoid heating plastic—replace plastic spatulas, Tupperware, and other items that come into contact with heat….
