22 articles

Longevity Protocols

Science-backed protocols for sleep, exercise, nutrition, and stress management.

Bryan Johnson's Protocol vs the Evidence

Bryan Johnson's Blueprint routine, element by element, against the human evidence: what is well supported, what is unproven, and what is self-reported.

Longevity Intel editorial4 min read

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Protein Timing for Longevity

Older adults need roughly double the protein-per-meal threshold that young adults do to actually build muscle

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Bryan Johnson's 'Don't Die' Movement, Explained

Bryan Johnson has expanded Blueprint into something bigger, a philosophy, a Netflix documentary, and a self-described 'religion' called Don't Die

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Blue Zones

Dan Buettner identified five regions where people routinely live past 100 in good health. The patterns they share aren't about supplements or biohacking

9 min readRead article

Caloric Restriction for Longevity

Caloric restriction is the most reproducible lifespan extension intervention across species. Here's what four decades of research actually shows

7 min readRead article

Cold Shower Protocol

Cold plunges get the headlines but cold showers are where most people should start

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The Fasting Mimicking Diet

Valter Longo's fasting mimicking diet triggers cellular rejuvenation, reduces biological age markers, and extends healthspan in clinical trials

6 min readRead article

Grounding and Earthing: What the Science Actually Says

Earthing, direct skin contact with the Earth's surface, has genuine peer-reviewed research behind it. Inflammation reduction, sleep improvement

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Hormone Optimization for Longevity

Hormonal decline is one of the most impactful and underaddressed drivers of biological ageing. Here's the evidence on which hormones matter

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Light Therapy and Circadian Optimization

Light is the most powerful zeitgeber, the primary signal that sets your circadian clock. Getting light right is free, takes minutes

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Longevity Cooking

The way you cook food matters almost as much as what you cook. AGEs, cooking oils, nutrient preservation, meal timing

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The Longevity Nutrition Framework

Forget diet wars. The longevity nutrition evidence points clearly in a few directions, high protein, Mediterranean pattern, time-restricted eating

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Sleep Hygiene Protocol

Complete sleep hygiene protocol for longevity: 20 ranked changes for deep sleep, circadian rhythm, and recovery. Start with wake time, morning light

11 min readRead article

Strength Training Periodisation for Longevity

Most training programmes are built for short-term progress. Longevity strength training is different

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Stress and Longevity

Chronic psychological stress accelerates biological ageing by 2–3 years per decade. Here's the mechanism, the measurement

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Zone 2 Training

Zone 2 is the longevity cardio protocol used by Inigo San Millan and every serious longevity physician. Here's the exact science, how to find your zone

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Breathwork Protocols for Longevity

Breathing is the only autonomic function you can consciously control, and that makes it a direct lever on your nervous system, HRV, and stress response

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Evidence-Based Sauna Protocol: How Often, How Hot, How Long

Finnish sauna use reduces all-cause mortality by 40%. But protocol matters, temperature, duration, frequency, and timing all affect outcomes

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Cold Exposure Protocol

Cold exposure activates brown fat, boosts norepinephrine 300%, and builds stress resilience. The evidence-based protocol for cold therapy

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Intermittent Fasting for Longevity: The Evidence-Based Guide

A comprehensive review of intermittent fasting protocols for longevity, separating hype from evidence, optimising for your biology

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The Evidence-Based Longevity Exercise Protocol

The most comprehensive review of exercise for longevity, combining Zone 2 cardio, VO2 max intervals, strength training

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Strength Training for Longevity: The Evidence-Based Protocol

Muscle mass is one of the strongest predictors of healthspan. The complete science and protocol for strength training that extends life

6 min readRead article

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