The full catalog
Protocols for longevity
531 entries pulled from 54 stacks. Default order is consensus: the number of tracked people who have publicly backed each one.
19 entries
Reset- ProtocolFREE, no cost01
Time-restricted eating
Confining food to a set window, often 8-10 hours a day
Backed by 21 of 54 stacks: 13 do it, 0 recommend it, 8 have discussed it - ProtocolFREE, no cost02
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
Backed by 12 of 54 stacks: 5 do it, 5 recommend it, 2 have discussed it - ProtocolFREE, no cost03
Daily stretching
Long, regular stretching sessions to undo years of tightness and keep training possible
Backed by 7 of 54 stacks: 6 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost04
Stability and mobility work
Daily joint, foot and breathing work to keep strength usable
Backed by 7 of 54 stacks: 6 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost05
High-intensity interval training
Short all-out efforts with full recovery in between, a few times a week
Backed by 6 of 54 stacks: 5 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost06
VO2 max intervals
Hard interval sessions to raise peak aerobic capacity
Backed by 6 of 54 stacks: 3 do it, 1 recommend it, 2 have discussed it - ProtocolFREE, no cost07
Daily cardio
Around half an hour of aerobic work most days, at any pace you can sustain
Backed by 4 of 54 stacks: 4 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost08
Anti-inflammatory eating
Mostly plants, some fish and lean meat, and little sugar, dairy or processed food
Backed by 2 of 54 stacks: 1 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost09
Flexible dieting (macro tracking)
Track calories and macros, keep no food off limits, adjust from weekly trends
Backed by 2 of 54 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost10
Hiking
Trail walking with elevation, usually an hour or more at a talking pace
Backed by 2 of 54 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost11
Multi-day fasting
Going without food for two to five days, done rarely and usually with medical oversight
Backed by 2 of 54 stacks: 0 do it, 0 recommend it, 2 have discussed it - ProtocolFREE, no cost12
Eating to 80 percent full
Stop eating before you are full, the Okinawan hara hachi bun me practice
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost13
Front-loaded eating
Most of the day's food eaten earlier, with the smallest meal last
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost14
High-fiber eating
Pushing daily fiber well past typical intake with vegetables, fruit, grains and legumes
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost15
Hybrid athlete training
Chasing strength and endurance in the same block instead of picking one of them
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost16
Jump training
A few minutes of jumping and landing most days, aimed squarely at bone
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost17
Low but sufficient protein
Keeping protein modest through midlife, then raising it again in later years
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost18
Polarized training
Most sessions easy, a few genuinely hard, almost nothing in the middle
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost19
Two meals and a snack
Breakfast plus one main meal, with a small low-sugar snack between them
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it
Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed.