The full catalog
Everything for longevity
393 entries pulled from 44 stacks. Default order is consensus: the number of tracked people who have publicly backed each one.
80 entries
Reset- Protocol$$$Cheap: Roughly under $50, or under $15/month.01
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
Backed by 37 of 44 stacks: 32 do it, 3 recommend it, 2 have discussed it - ProtocolFREE, no cost02
Time-restricted eating
Confining food to a set window, often 8-10 hours a day
Backed by 21 of 44 stacks: 13 do it, 0 recommend it, 8 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.03
Protein-forward eating
Roughly 1g of protein per pound of target bodyweight, spread across meals
Backed by 19 of 44 stacks: 15 do it, 3 recommend it, 1 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.04
Protein powder
Whey or plant protein used to hit a daily protein target
Backed by 16 of 44 stacks: 11 do it, 3 recommend it, 2 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.05
Sauna
Regular heat exposure, often 4 sessions a week at 20 minutes
Backed by 16 of 44 stacks: 10 do it, 3 recommend it, 3 have discussed it - HabitFREE, no cost06
Cutting out alcohol
Drinking nothing, or close to it: the most common upgrade in these stacks
Backed by 12 of 44 stacks: 5 do it, 2 recommend it, 5 have discussed it - ProtocolFREE, no cost07
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
Backed by 12 of 44 stacks: 5 do it, 5 recommend it, 2 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.08
Why We Sleep
Matthew Walker on what sleep does for memory, immunity and mood
Backed by 8 of 44 stacks: 0 do it, 5 recommend it, 3 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.09
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
Backed by 7 of 44 stacks: 7 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost10
Daily stretching
Long, regular stretching sessions to undo years of tightness and keep training possible
Backed by 7 of 44 stacks: 6 do it, 0 recommend it, 1 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.11
Omega-3 (EPA/DHA)
Fish or algae oil, often 1-2g EPA daily
Backed by 7 of 44 stacks: 6 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost12
Stability and mobility work
Daily joint, foot and breathing work to keep strength usable
Backed by 7 of 44 stacks: 6 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost13
High-intensity interval training
Short all-out efforts with full recovery in between, a few times a week
Backed by 6 of 44 stacks: 5 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost14
VO2 max intervals
Hard interval sessions to raise peak aerobic capacity
Backed by 6 of 44 stacks: 3 do it, 1 recommend it, 2 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.15
Extended blood panel
Regular bloodwork including ApoB, lipids, glucose and hormones
Backed by 5 of 44 stacks: 1 do it, 3 recommend it, 1 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.16
Multivitamin
Daily multivitamin and mineral taken as a nutritional backstop
Backed by 5 of 44 stacks: 4 do it, 1 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.17
Vitamin D3
Daily D3 through the darker months, usually paired with K2
Backed by 5 of 44 stacks: 4 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.18
Whole-food plant-based diet
Plants, legumes and whole grains; little or no animal product
Backed by 5 of 44 stacks: 4 do it, 0 recommend it, 1 have discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.19
Continuous glucose monitor
Arm sensor showing your blood glucose response to food in real time
Backed by 4 of 44 stacks: 2 do it, 0 recommend it, 2 have discussed it - ProtocolFREE, no cost20
Daily cardio
Around half an hour of aerobic work most days, at any pace you can sustain
Backed by 4 of 44 stacks: 4 do it, 0 recommend it, 0 have discussed it - Supplement$$$Mid: Roughly $50 to $500, or up to $50/month.21
NMN and NAD precursors
Nicotinamide mononucleotide or riboside, taken to raise NAD+
Backed by 4 of 44 stacks: 3 do it, 0 recommend it, 1 have discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.22Backed by 4 of 44 stacks: 2 do it, 0 recommend it, 2 have discussed it
- Gear$$$Mid: Roughly $50 to $500, or up to $50/month.23
Red light therapy device
Red and near-infrared panels used on skin, hair and joints
Backed by 4 of 44 stacks: 2 do it, 0 recommend it, 2 have discussed it - Supplement$$$Mid: Roughly $50 to $500, or up to $50/month.24Backed by 3 of 44 stacks: 3 do it, 0 recommend it, 0 have discussed it
- Protocol$$$Cheap: Roughly under $50, or under $15/month.25
DEXA scan
Body composition and bone density scan, usually once or twice a year
Backed by 3 of 44 stacks: 1 do it, 1 recommend it, 1 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.26
Sulforaphane (broccoli sprouts)
Compound from broccoli sprouts that switches on the NRF2 pathway
Backed by 3 of 44 stacks: 3 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost27
Anti-inflammatory eating
Mostly plants, some fish and lean meat, and little sugar, dairy or processed food
Backed by 2 of 44 stacks: 1 do it, 1 recommend it, 0 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.28
Bridge
Contract bridge, played at a table or online, several sessions a week
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.29
Collagen protein
Hydrolyzed collagen peptides stirred into hot drinks or shakes
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost30
Flexible dieting (macro tracking)
Track calories and macros, keep no food off limits, adjust from weekly trends
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost31
Hiking
Trail walking with elevation, usually an hour or more at a talking pace
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.32
Mediterranean-style eating
Olive oil, fish, vegetables, legumes and very little ultra-processed food
Backed by 2 of 44 stacks: 0 do it, 2 recommend it, 0 have discussed it - ProtocolFREE, no cost33
Multi-day fasting
Going without food for two to five days, done rarely and usually with medical oversight
Backed by 2 of 44 stacks: 0 do it, 0 recommend it, 2 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.34
Outlive
Medicine 3.0 and the case for training decades in advance
Backed by 2 of 44 stacks: 0 do it, 2 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.35
Pilates
Controlled core and posture work on a mat or a spring-loaded reformer
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.36
Rucking
Walking with a loaded pack: zone 2 cardio plus load-bearing
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost37
Scheduled rest days
Fixed days off training each week so recovery is planned rather than forced by injury
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.38
Vitamin B12
The supplement plant-based stacks here treat as non-negotiable
Backed by 2 of 44 stacks: 1 do it, 1 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.39
Vitamin K2
Usually taken alongside vitamin D for calcium handling
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.40
At Longevity's Table
Over 200 Italian regional recipes chosen to fit the longevity diet
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.41
Biological age testing
Estimating how worn the body is from blood markers, epigenetics or telomeres
Backed by 1 of 44 stacks: 0 do it, 0 recommend it, 1 have discussed it - Supplement$$$Expensive: Several hundred dollars and up.42
Bioniq personalized supplements
Bioniq
One daily granule formula built from your blood test results, adjusted over time
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Expensive: Several hundred dollars and up.43
Blueprint protocol
A fully specified, publicly documented daily longevity regimen
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.44
Change Your Brain, Change Your Life
The book that took brain imaging arguments about mental health to a general audience
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.45
Daily olive oil
Several tablespoons of extra virgin olive oil a day as the main fat
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.46
Daily sunscreen
High-SPF sunscreen on exposed skin every day, not only at the beach
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.47
Dark chocolate
A square or two of high-cocoa chocolate, usually after dinner
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.48
Deadlift
Pulling a loaded barbell off the floor to a standing lockout
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.49
Fast This Way
Dave Asprey on intermittent and extended fasting, and how to make it less miserable
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.50
Fasting-mimicking diet
Five days of low-protein, low-sugar plant food that keeps the body in a fasting state
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Mid: Roughly $50 to $500, or up to $50/month.51
Fat Loss Forever
Layne Norton's book on losing fat and, more to the point, keeping it off
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.52
Finding Ultra
From overweight and alcoholic at 40 to ultra-endurance athlete
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost53
Front-loaded eating
Most of the day's food eaten earlier, with the smallest meal last
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost54
High-fiber eating
Pushing daily fiber well past typical intake with vegetables, fruit, grains and legumes
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.55
How Not to Die
Michael Greger's nutrition case against the leading causes of death
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost56
Hybrid athlete training
Chasing strength and endurance in the same block instead of picking one of them
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost57
Jump training
A few minutes of jumping and landing most days, aimed squarely at bone
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost58
Learning something new daily
A short block each day on a skill you have never had before
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.59
Legumes as the main protein
Beans, chickpeas and lentils doing the job meat usually does
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost60
Low but sufficient protein
Keeping protein modest through midlife, then raising it again in later years
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.61
Memory Rescue
Eleven risk factors for memory loss, organized under the BRIGHT MINDS mnemonic
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.62
Muscle pliability work
Deep soft-tissue work plus band-resisted movement to keep muscles long, soft and resilient
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.63
Next Level
The perimenopause and menopause companion to ROAR, with programs attached
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost64
No sugary soft drinks
Water as the default drink, with sugar-sweetened sodas cut out entirely
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - App$$$Cheap: Roughly under $50, or under $15/month.65
OSTEO-GAINS
Guided jump-landing programs for bone density, under five minutes a day
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.66
Pegan diet
Plant-rich plate with quality protein and fats, low in sugar and refined starch
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.67
Pescatarian eating
Plants, legumes and whole grains, with fish as the only animal food
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost68
Polarized training
Most sessions easy, a few genuinely hard, almost nothing in the middle
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.69Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it
- Habit$$$Cheap: Roughly under $50, or under $15/month.70
Sleep score tracking
Checking a nightly sleep score from a wearable or app, and comparing notes with friends
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.71
Table tennis
Ping pong played as a brain workout, part aerobic and part fast decision-making
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost72
Taking the stairs
Stairs over elevators, and carrying your own bags, as movement built into the day
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost73
The brain check question
Asking whether a choice is good or bad for your brain before you make it
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.74
The Daniel Plan
A church-based health program written with Rick Warren and Mark Hyman
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.75
The Longevity Diet
The 2018 book pairing a daily eating pattern with periodic five-day fasting cycles
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.76
The TB12 Method
Tom Brady's 2017 guide to pliability, band training, nutrition, hydration and sleep
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.77
Turkish get-up
Standing up from the floor with a weight locked out overhead, one slow rep at a time
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost78
Two meals and a snack
Breakfast plus one main meal, with a small low-sugar snack between them
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Gear$$$Cheap: Roughly under $50, or under $15/month.79
Weighted vest or rucksack
Adds load to walking, hiking and carries without needing a gym
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.80
Young Forever
Mark Hyman's 2023 book on the hallmarks of aging and his own longevity program
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it
Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed.