The full catalog
Everything for longevity
531 entries pulled from 54 stacks. Default order is consensus: the number of tracked people who have publicly backed each one.
43 entries
Reset- Protocol$$$Cheap: Roughly under $50, or under $15/month.01
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
Backed by 41 of 54 stacks: 36 do it, 3 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.02
Protein-forward eating
Roughly 1g of protein per pound of target bodyweight, spread across meals
Backed by 19 of 54 stacks: 15 do it, 3 recommend it, 1 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.03
Protein powder
Whey or plant protein used to hit a daily protein target
Backed by 16 of 54 stacks: 11 do it, 3 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.04
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
Backed by 8 of 54 stacks: 8 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.05
Why We Sleep
Matthew Walker on what sleep does for memory, immunity and mood
Backed by 8 of 54 stacks: 0 do it, 5 recommend it, 3 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.06
Omega-3 (EPA/DHA)
Fish or algae oil, often 1-2g EPA daily
Backed by 7 of 54 stacks: 6 do it, 1 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.07
Multivitamin
Daily multivitamin and mineral taken as a nutritional backstop
Backed by 5 of 54 stacks: 4 do it, 1 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.08
Vitamin D3
Daily D3 through the darker months, usually paired with K2
Backed by 5 of 54 stacks: 4 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.09
Whole-food plant-based diet
Plants, legumes and whole grains; little or no animal product
Backed by 5 of 54 stacks: 4 do it, 0 recommend it, 1 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.10
DEXA scan
Body composition and bone density scan, usually once or twice a year
Backed by 3 of 54 stacks: 1 do it, 1 recommend it, 1 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.11
Sulforaphane (broccoli sprouts)
Compound from broccoli sprouts that switches on the NRF2 pathway
Backed by 3 of 54 stacks: 3 do it, 0 recommend it, 0 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.12
Bridge
Contract bridge, played at a table or online, several sessions a week
Backed by 2 of 54 stacks: 2 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.13
Collagen protein
Hydrolyzed collagen peptides stirred into hot drinks or shakes
Backed by 2 of 54 stacks: 2 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.14
Deadlift
Pulling a loaded barbell off the floor to a standing lockout
Backed by 2 of 54 stacks: 1 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.15
Mediterranean-style eating
Olive oil, fish, vegetables, legumes and very little ultra-processed food
Backed by 2 of 54 stacks: 0 do it, 2 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.16
Outlive
Medicine 3.0 and the case for training decades in advance
Backed by 2 of 54 stacks: 0 do it, 2 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.17
Pilates
Controlled core and posture work on a mat or a spring-loaded reformer
Backed by 2 of 54 stacks: 2 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.18
Rucking
Walking with a loaded pack: zone 2 cardio plus load-bearing
Backed by 2 of 54 stacks: 2 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.19
Vitamin B12
The supplement plant-based stacks here treat as non-negotiable
Backed by 2 of 54 stacks: 1 do it, 1 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.20
Vitamin K2
Usually taken alongside vitamin D for calcium handling
Backed by 2 of 54 stacks: 2 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.21
At Longevity's Table
Over 200 Italian regional recipes chosen to fit the longevity diet
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.22
Change Your Brain, Change Your Life
The book that took brain imaging arguments about mental health to a general audience
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.23
Daily olive oil
Several tablespoons of extra virgin olive oil a day as the main fat
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.24
Daily sunscreen
High-SPF sunscreen on exposed skin every day, not only at the beach
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.25
Dark chocolate
A square or two of high-cocoa chocolate, usually after dinner
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.26
Fast This Way
Dave Asprey on intermittent and extended fasting, and how to make it less miserable
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.27
Finding Ultra
From overweight and alcoholic at 40 to ultra-endurance athlete
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.28
How Not to Die
Michael Greger's nutrition case against the leading causes of death
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.29
Legumes as the main protein
Beans, chickpeas and lentils doing the job meat usually does
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.30
Memory Rescue
Eleven risk factors for memory loss, organized under the BRIGHT MINDS mnemonic
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.31
Next Level
The perimenopause and menopause companion to ROAR, with programs attached
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - App$$$Cheap: Roughly under $50, or under $15/month.32
OSTEO-GAINS
Guided jump-landing programs for bone density, under five minutes a day
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.33
Pegan diet
Plant-rich plate with quality protein and fats, low in sugar and refined starch
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.34
Pescatarian eating
Plants, legumes and whole grains, with fish as the only animal food
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.35
Sleep score tracking
Checking a nightly sleep score from a wearable or app, and comparing notes with friends
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.36
Table tennis
Ping pong played as a brain workout, part aerobic and part fast decision-making
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.37
The Daniel Plan
A church-based health program written with Rick Warren and Mark Hyman
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.38
The Happy Body
Jerzy and Aniela Gregorek's morning program of slow lifts, stretching and eating rules
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.39
The Longevity Diet
The 2018 book pairing a daily eating pattern with periodic five-day fasting cycles
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.40
The TB12 Method
Tom Brady's 2017 guide to pliability, band training, nutrition, hydration and sleep
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.41
Turkish get-up
Standing up from the floor with a weight locked out overhead, one slow rep at a time
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Gear$$$Cheap: Roughly under $50, or under $15/month.42
Weighted vest or rucksack
Adds load to walking, hiking and carries without needing a gym
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.43
Young Forever
Mark Hyman's 2023 book on the hallmarks of aging and his own longevity program
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it
Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed.