Protocols
In-depth comparisons and rankings
Which daily habits offer the best longevity benefits?
Ranked on the size of the effect in large human studies: not smoking, cardiorespiratory fitness, strength, sleep, diet quality, alcohol, social contact. The gaps between them are larger than any supplement.
Read the guide →Best longevity diet plan for maximum lifespan extension.
No diet has extended human lifespan in a trial. One pattern — Mediterranean — has randomised evidence for fewer cardiovascular events. Here is what it looks like, what to keep from the alternatives, and what to ignore.
Read the guide →Best longevity workout routine for healthy aging adults.
A weekly routine built from the two things exercise research links to lifespan: aerobic fitness and strength. Zone 2, one hard session, two resistance days, balance — with the evidence for each.
Read the guide →How to build the best longevity-focused lifestyle?
A sequencing guide, not a shopping list: which habits to install first, in what order, how to make them stick, and when to add testing or supplements. Built from human outcome evidence.
Read the guide →Best longevity stack combining nutrition, sleep and exercise.
The only longevity stack with outcome evidence combines three inputs, not thirty capsules. Targets for each, how they interact, a weekly template, and the short supplement list that genuinely adds to it.
Read the guide →Best longevity diet plan for maximum healthy lifespan.
A diet plan built for the years you stay capable — protein for muscle, the Mediterranean pattern for vessels, the nutrients older adults actually run short of — with weekly structure and what to test.
Read the guide →Which longevity routines actually extend healthspan and energy?
Healthspan is measured in function, not markers. The routines with randomised evidence for function, fatigue and independence — and the popular ones that have never shown either.
Read the guide →How to build the best daily longevity protocol?
A pharmacist's method for building a daily longevity protocol: anchor it to a fixed wake time, sequence the evidence-based habits through the day, add supplements last, and design it to survive a bad day.
Read the guide →Best longevity program combining nutrition, exercise and sleep.
A twelve-week longevity program that sequences sleep, exercise and nutrition in phases, with the milestones and measurements that show it is working — and what to do in week thirteen.
Read the guide →How can I extend life through daily habits?
Daily habits ranked by the size of their effect on lifespan: not smoking, physical activity, dietary pattern, sleep, alcohol moderation, social connection, sun protection and stress management — with the evidence behind each and what a realistic daily routine looks like.
Read the guide →What are the most effective ways to extend life?
Every category of longevity intervention ranked head-to-head by effect size: smoking cessation, blood pressure and lipid control, vaccination, physical activity, diet, cancer screening, sleep, and the supplements, peptides and biohacking interventions that rank far lower — with the honest comparison across categories.
Read the guide →What longevity routines actually help extend life expectancy?
Longevity routine components ranked by evidence for extending life expectancy: consistent sleep and wake times, structured exercise (aerobic plus resistance), a repeatable meal pattern, medication and screening adherence, social routines, and the biohacking additions — cold exposure, extreme fasting, saunas — that lack outcome evidence.
Read the guide →Which diet changes best extend life and vitality?
Dietary changes ranked on evidence for extending both lifespan and vitality: shifting toward a plant-forward whole-food pattern, adding fibre, replacing saturated with unsaturated fats, moderating ultra-processed food and added sugar, adequate protein for muscle, and reducing alcohol — with what changes best and what has weaker evidence than commonly claimed.
Read the guide →Evidence based strategies to extend life and healthspan.
A complete evidence-based strategy for extending both life and healthspan, ranked by domain: core lifestyle habits, medical risk-factor management, guideline screening and vaccination, functional and muscle preservation, medication review, and where supplements genuinely fit — with the strategy assembled as a whole, not a single tip.
Read the guide →Longevity plan to extend life with minimal lifestyle changes.
A longevity plan built around the smallest possible number of changes, ranked by return on effort: one-time or occasional actions (vaccination, screening, quitting smoking) versus ongoing habits — with the honest limit of how far minimal effort can actually go.
Read the guide →Holistic longevity program to extend life and wellness.
A truly holistic longevity program covering every evidenced domain, ranked by strength of evidence: physical health (cardiovascular, activity, sleep), mental health and social connection, preventive medicine (screening, vaccination), and the domains often left out of 'holistic' programs despite real evidence.
Read the guide →Doctor recommended protocols to extend life and energy.
What clinicians actually prioritize for extending life and energy, ranked by how commonly and strongly it's recommended: screening for treatable causes of fatigue, cardiovascular risk management, sleep evaluation, activity and diet counseling, and vaccination — versus the energy-focused supplements clinicians rarely recommend and why.
Read the guide →How can strength training help extend lifespan safely?
How strength training extends lifespan, and how to do it safely: the mortality evidence for muscle mass and grip strength, a safe progression for beginners and older adults, common injury risks and how to avoid them, and when to get medical clearance first.
Read the guide →Step by step longevity blueprint to extend lifespan.
A sequenced, month-by-month blueprint for extending lifespan: baseline medical assessment, quitting smoking if applicable, building an exercise habit, shifting diet, fixing sleep, adding social connection, and a periodic review — with why the order matters more than doing everything at once.
Read the guide →What daily habits meaningfully extend lifespan and healthspan?
Daily habits that meaningfully affect both lifespan and healthspan, ranked by combined effect size: not smoking, physical activity, dietary pattern, sleep quality, social connection, and stress management — distinguishing habits with a large combined effect from those with a real but modest one.
Read the guide →Which eating patterns most reliably extend lifespan?
Whole dietary patterns ranked on the reliability and reproducibility of their evidence for extending lifespan: the Mediterranean-style pattern, DASH-style eating, plant-forward patterns generally, and less consistently supported patterns like ketogenic and intermittent fasting eating styles for longevity specifically.
Read the guide →Biohacking guide to extend lifespan with measurable results.
Biohacking practices ranked on whether their measurable results actually connect to lifespan-relevant outcomes: tracked exercise and sleep with dose-response mortality evidence, continuous glucose monitoring for metabolic feedback, cold exposure and sauna use, and popular devices and protocols whose measured numbers don't clearly connect to any outcome.
Read the guide →Calorie restriction strategies to extend lifespan without fatigue.
Calorie restriction approaches ranked on the ability to avoid fatigue while capturing available evidence: a modest sustained deficit with adequate protein, time-restricted eating without severe restriction, avoiding extreme deficits, and why fatigue itself is often a signal that a strategy is not sustainable or safe.
Read the guide →A longevity protocol built only on what the evidence supports
Most longevity protocols are a supplement list with a schedule. This one is ordered by effect size in humans — which puts the supplements near the bottom.
Read the guide →The Longevity Brief
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