The full catalog
Everything for longevity
762 entries pulled from 62 stacks. Items are ordered by how many tracked people are on record about them, including discussion, use and recommendations.
Filter counts cover the full catalog. Type, goal and cost filters apply to items only.
Items
100 entries
Reset- Protocol$$$Cheap: Roughly under $50, or under $15/month.01
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
On record from 43 of 62 tracked people: 37 do it, 4 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.02
Protein-forward eating
Roughly 1g of protein per pound of target bodyweight, spread across meals
On record from 21 of 62 tracked people: 15 do it, 5 recommend it, 1 has discussed it - ProtocolFREE, no cost03
Time-restricted eating
Confining food to a set window, often 8-10 hours a day
On record from 21 of 62 tracked people: 13 do it, 8 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.04
Protein powder
Whey or plant protein used to hit a daily protein target
On record from 18 of 62 tracked people: 13 do it, 3 recommend it, 2 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.05
Sauna
Regular heat exposure, often 4 sessions a week at 20 minutes
On record from 17 of 62 tracked people: 11 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
On record from 13 of 62 tracked people: 5 do it, 2 recommend it, 6 have discussed it - ProtocolFREE, no cost07
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
On record from 12 of 62 tracked people: 5 do it, 5 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.08
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
On record from 9 of 62 tracked people: 9 do it - Supplement$$$Cheap: Roughly under $50, or under $15/month.09
Omega-3 (EPA/DHA)
Fish or algae oil, often 1-2g EPA daily
On record from 9 of 62 tracked people: 8 do it, 1 recommends it - ProtocolFREE, no cost10
Stability and mobility work
Daily joint, foot and breathing work to keep strength usable
On record from 8 of 62 tracked people: 7 do it, 1 has discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.11
Why We Sleep
Matthew Walker on what sleep does for memory, immunity and mood
On record from 8 of 62 tracked people: 5 recommend it, 3 have discussed it - ProtocolFREE, no cost12
Daily stretching
Long, regular stretching sessions to undo years of tightness and keep training possible
On record from 7 of 62 tracked people: 6 do it, 1 has discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.13
Continuous glucose monitor
Arm sensor showing your blood glucose response to food in real time
On record from 6 of 62 tracked people: 4 do it, 2 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.14
Extended blood panel
Regular bloodwork including ApoB, lipids, glucose and hormones
On record from 6 of 62 tracked people: 2 do it, 3 recommend it, 1 has discussed it - ProtocolFREE, no cost15
High-intensity interval training
Short all-out efforts with full recovery in between, a few times a week
On record from 6 of 62 tracked people: 5 do it, 1 has discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.16
Multivitamin
Daily multivitamin and mineral taken as a nutritional backstop
On record from 6 of 62 tracked people: 5 do it, 1 recommends it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.17
Red light therapy device
Red and near-infrared panels used on skin, hair and joints
On record from 6 of 62 tracked people: 4 do it, 2 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.18
Vitamin D3
Daily D3 through the darker months, usually paired with K2
On record from 6 of 62 tracked people: 5 do it, 1 recommends it - ProtocolFREE, no cost19
VO2 max intervals
Hard interval sessions to raise peak aerobic capacity
On record from 6 of 62 tracked people: 3 do it, 1 recommends it, 2 have discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.20
Oura Ring
Ring-worn sleep and readiness tracker
On record from 5 of 62 tracked people: 2 do it, 3 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.21
Whole-food plant-based diet
Plants, legumes and whole grains; little or no animal product
On record from 5 of 62 tracked people: 4 do it, 1 has discussed it - ProtocolFREE, no cost22
Daily cardio
Around half an hour of aerobic work most days, at any pace you can sustain
On record from 4 of 62 tracked people: 4 do it - Supplement$$$Mid: Roughly $50 to $500, or up to $50/month.23
NMN and NAD precursors
Nicotinamide mononucleotide or riboside, taken to raise NAD+
On record from 4 of 62 tracked people: 3 do it, 1 has discussed it - Supplement$$$Mid: Roughly $50 to $500, or up to $50/month.24
AG1 (Athletic Greens)
Powdered greens and vitamin blend taken as a morning drink
On record from 3 of 62 tracked people: 3 do it - Protocol$$$Cheap: Roughly under $50, or under $15/month.25
DEXA scan
Body composition and bone density scan, usually once or twice a year
On record from 3 of 62 tracked people: 1 does it, 1 recommends it, 1 has discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.26
Sulforaphane (broccoli sprouts)
Compound from broccoli sprouts that switches on the NRF2 pathway
On record from 3 of 62 tracked people: 3 do it - ProtocolFREE, no cost27
Anti-inflammatory eating
Mostly plants, some fish and lean meat, and little sugar, dairy or processed food
On record from 2 of 62 tracked people: 1 does it, 1 recommends it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.28
Barbell
The loadable bar behind squats, deadlifts, presses and cleans
On record from 2 of 62 tracked people: 1 does it, 1 recommends it - Habit$$$Cheap: Roughly under $50, or under $15/month.29
Bridge
Contract bridge, played at a table or online, several sessions a week
On record from 2 of 62 tracked people: 2 do it - Supplement$$$Cheap: Roughly under $50, or under $15/month.30
Collagen protein
Hydrolyzed collagen peptides stirred into hot drinks or shakes
On record from 2 of 62 tracked people: 2 do it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.31
Countertop water filter
A filter unit on the kitchen counter, sitting between the tap and the glass
On record from 2 of 62 tracked people: 2 do it - Protocol$$$Cheap: Roughly under $50, or under $15/month.32
Deadlift
Pulling a loaded barbell off the floor to a standing lockout
On record from 2 of 62 tracked people: 1 does it, 1 recommends it - ProtocolFREE, no cost33
Flexible dieting (macro tracking)
Track calories and macros, keep no food off limits, adjust from weekly trends
On record from 2 of 62 tracked people: 2 do it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.34
High-speed blender
A motor strong enough to break down whole vegetables, seeds and skins
On record from 2 of 62 tracked people: 2 do it - ProtocolFREE, no cost35
Hiking
Trail walking with elevation, usually an hour or more at a talking pace
On record from 2 of 62 tracked people: 2 do it - Protocol$$$Cheap: Roughly under $50, or under $15/month.36
Mediterranean-style eating
Olive oil, fish, vegetables, legumes and very little ultra-processed food
On record from 2 of 62 tracked people: 2 recommend it - ProtocolFREE, no cost37
Multi-day fasting
Going without food for two to five days, done rarely and usually with medical oversight
On record from 2 of 62 tracked people: 2 have discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.38
Our Place cookware
Nonstick pans sold on the claim that the coating contains no PFAS
On record from 2 of 62 tracked people: 2 do it - Book$$$Cheap: Roughly under $50, or under $15/month.39
Outlive
Medicine 3.0 and the case for training decades in advance
On record from 2 of 62 tracked people: 2 recommend it - Protocol$$$Cheap: Roughly under $50, or under $15/month.40
Pilates
Controlled core and posture work on a mat or a spring-loaded reformer
On record from 2 of 62 tracked people: 2 do it - Gear$$$Expensive: Several hundred dollars and up.41
Road bike
Drop-bar bike for long road miles, including time trial builds for racing
On record from 2 of 62 tracked people: 2 do it - Protocol$$$Cheap: Roughly under $50, or under $15/month.42
Rucking
Walking with a loaded pack: zone 2 cardio plus load-bearing
On record from 2 of 62 tracked people: 2 do it - HabitFREE, no cost43
Scheduled rest days
Fixed days off training each week so recovery is planned rather than forced by injury
On record from 2 of 62 tracked people: 2 do it - Supplement$$$Cheap: Roughly under $50, or under $15/month.44
Vitamin B12
The supplement plant-based stacks here treat as non-negotiable
On record from 2 of 62 tracked people: 1 does it, 1 recommends it - Supplement$$$Cheap: Roughly under $50, or under $15/month.45
Vitamin K2
Usually taken alongside vitamin D for calcium handling
On record from 2 of 62 tracked people: 2 do it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
800-gram challenge
Eating 800 grams of fruit and vegetables a day, weighed rather than counted
On record from 1 of 62 tracked people: 1 does it - Book$$$Cheap: Roughly under $50, or under $15/month.
At Longevity's Table
Over 200 Italian regional recipes chosen to fit the longevity diet
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Balance training
Single-leg and unstable-surface work for footing, foot strength and reaction
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Biological age testing
Estimating how worn the body is from blood markers, epigenetics or telomeres
On record from 1 of 62 tracked people: 1 has discussed it - Supplement$$$Expensive: Several hundred dollars and up.
Bioniq personalized supplements
One daily granule formula built from your blood test results, adjusted over time
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Expensive: Several hundred dollars and up.
Blueprint protocol
A fully specified, publicly documented daily longevity regimen
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Breaking one bad habit at a time
Dropping a single habit every six months and leaving everything else alone
On record from 1 of 62 tracked people: 1 does it - Book$$$Cheap: Roughly under $50, or under $15/month.
Built to Move
Ten physical tests and the daily practices that move each one
On record from 1 of 62 tracked people: 1 recommends it - Book$$$Cheap: Roughly under $50, or under $15/month.
Change Your Brain, Change Your Life
The book that took brain imaging arguments about mental health to a general audience
On record from 1 of 62 tracked people: 1 recommends it - Gear$$$Cheap: Roughly under $50, or under $15/month.
Compostable food bags
Plant-based storage bags used in place of plastic zip bags
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Couch stretch
Kneeling hip stretch with the back shin against a wall or up on a couch
On record from 1 of 62 tracked people: 1 recommends it - Habit$$$Cheap: Roughly under $50, or under $15/month.
Daily olive oil
Several tablespoons of extra virgin olive oil a day as the main fat
On record from 1 of 62 tracked people: 1 recommends it - Habit$$$Cheap: Roughly under $50, or under $15/month.
Daily sunscreen
High-SPF sunscreen on exposed skin every day, not only at the beach
On record from 1 of 62 tracked people: 1 recommends it - Habit$$$Cheap: Roughly under $50, or under $15/month.
Dark chocolate
A square or two of high-cocoa chocolate, usually after dinner
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Eating to 80 percent full
Stop eating before you are full, the Okinawan hara hachi bun me practice
On record from 1 of 62 tracked people: 1 does it - Book$$$Cheap: Roughly under $50, or under $15/month.
Fast This Way
Dave Asprey on intermittent and extended fasting, and how to make it less miserable
On record from 1 of 62 tracked people: 1 recommends it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Fasting-mimicking diet
Five days of low-protein, low-sugar plant food that keeps the body in a fasting state
On record from 1 of 62 tracked people: 1 recommends it - Book$$$Mid: Roughly $50 to $500, or up to $50/month.
Fat Loss Forever
Layne Norton's book on losing fat and, more to the point, keeping it off
On record from 1 of 62 tracked people: 1 recommends it - Book$$$Cheap: Roughly under $50, or under $15/month.
Finding Ultra
From overweight and alcoholic at 40 to ultra-endurance athlete
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Front-loaded eating
Most of the day's food eaten earlier, with the smallest meal last
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
High-fiber eating
Pushing daily fiber well past typical intake with vegetables, fruit, grains and legumes
On record from 1 of 62 tracked people: 1 does it - Book$$$Cheap: Roughly under $50, or under $15/month.
How Not to Die
Michael Greger's nutrition case against the leading causes of death
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Hybrid athlete training
Chasing strength and endurance in the same block instead of picking one of them
On record from 1 of 62 tracked people: 1 does it - Gear$$$Cheap: Roughly under $50, or under $15/month.
Insulated steel bottle
A double-walled metal bottle with no plastic lining
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Jump training
A few minutes of jumping and landing most days, aimed squarely at bone
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Learning something new daily
A short block each day on a skill you have never had before
On record from 1 of 62 tracked people: 1 recommends it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Legumes as the main protein
Beans, chickpeas and lentils doing the job meat usually does
On record from 1 of 62 tracked people: 1 does it - Gear$$$Cheap: Roughly under $50, or under $15/month.
Levoit air purifier
Small carbon-filter purifier used to clear cooking smoke and fumes
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Low but sufficient protein
Keeping protein modest through midlife, then raising it again in later years
On record from 1 of 62 tracked people: 1 recommends it - Book$$$Cheap: Roughly under $50, or under $15/month.
Memory Rescue
Eleven risk factors for memory loss, organized under the BRIGHT MINDS mnemonic
On record from 1 of 62 tracked people: 1 recommends it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Muscle pliability work
Deep soft-tissue work plus band-resisted movement to keep muscles long, soft and resilient
On record from 1 of 62 tracked people: 1 does it - Book$$$Cheap: Roughly under $50, or under $15/month.
Next Level
The perimenopause and menopause companion to ROAR, with programs attached
On record from 1 of 62 tracked people: 1 recommends it - HabitFREE, no cost
No sugary soft drinks
Water as the default drink, with sugar-sweetened sodas cut out entirely
On record from 1 of 62 tracked people: 1 does it - App$$$Cheap: Roughly under $50, or under $15/month.
OSTEO-GAINS
Guided jump-landing programs for bone density, under five minutes a day
On record from 1 of 62 tracked people: 1 recommends it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Pegan diet
Plant-rich plate with quality protein and fats, low in sugar and refined starch
On record from 1 of 62 tracked people: 1 does it - Gear$$$Expensive: Several hundred dollars and up.
Peloton Bike
Connected stationary bike with live and on-demand classes
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Pescatarian eating
Plants, legumes and whole grains, with fish as the only animal food
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Polarized training
Most sessions easy, a few genuinely hard, almost nothing in the middle
On record from 1 of 62 tracked people: 1 recommends it - Supplement$$$Cheap: Roughly under $50, or under $15/month.
Prebiotic fiber supplement
A daily fiber powder to top up what the diet misses
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Pvolve
Low-impact functional fitness with resistance bands, gliders and a weighted ball
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Sitting on the floor
Using the ground instead of a chair for part of the day
On record from 1 of 62 tracked people: 1 does it - Habit$$$Cheap: Roughly under $50, or under $15/month.
Sleep score tracking
Checking a nightly sleep score from a wearable or app, and comparing notes with friends
On record from 1 of 62 tracked people: 1 does it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Stainless steel cookware
Pans with no nonstick coating to break down
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Table tennis
Ping pong played as a brain workout, part aerobic and part fast decision-making
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Taking the stairs
Stairs over elevators, and carrying your own bags, as movement built into the day
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
The brain check question
Asking whether a choice is good or bad for your brain before you make it
On record from 1 of 62 tracked people: 1 does it - Book$$$Cheap: Roughly under $50, or under $15/month.
The Daniel Plan
A church-based health program written with Rick Warren and Mark Hyman
On record from 1 of 62 tracked people: 1 recommends it - Book$$$Cheap: Roughly under $50, or under $15/month.
The Happy Body
Jerzy and Aniela Gregorek's morning program of slow lifts, stretching and eating rules
On record from 1 of 62 tracked people: 1 recommends it - Book$$$Cheap: Roughly under $50, or under $15/month.
The Longevity Diet
The 2018 book pairing a daily eating pattern with periodic five-day fasting cycles
On record from 1 of 62 tracked people: 1 recommends it - Book$$$Cheap: Roughly under $50, or under $15/month.
The TB12 Method
Tom Brady's 2017 guide to pliability, band training, nutrition, hydration and sleep
On record from 1 of 62 tracked people: 1 recommends it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Turkish get-up
Standing up from the floor with a weight locked out overhead, one slow rep at a time
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Two meals and a snack
Breakfast plus one main meal, with a small low-sugar snack between them
On record from 1 of 62 tracked people: 1 does it - Gear$$$Cheap: Roughly under $50, or under $15/month.
Weighted vest or rucksack
Adds load to walking, hiking and carries without needing a gym
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Wild game meat
Venison and other wild-harvested meat as the main protein source
On record from 1 of 62 tracked people: 1 does it - Book$$$Cheap: Roughly under $50, or under $15/month.
Young Forever
Mark Hyman's 2023 book on the hallmarks of aging and his own longevity program
On record from 1 of 62 tracked people: 1 recommends it
Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed.