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.
40 entries
Reset- Protocol$$$Cheap: Roughly under $50, or under $15/month.01
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
Backed by 41 of 54 stacks: 36 do it, 3 recommend it, 2 have discussed it - ProtocolFREE, no cost02
Time-restricted eating
Confining food to a set window, often 8-10 hours a day
Backed by 21 of 54 stacks: 13 do it, 0 recommend it, 8 have discussed it - Protocol$$$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 54 stacks: 15 do it, 3 recommend it, 1 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.04
Sauna
Regular heat exposure, often 4 sessions a week at 20 minutes
Backed by 17 of 54 stacks: 11 do it, 3 recommend it, 3 have discussed it - ProtocolFREE, no cost05
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
Backed by 12 of 54 stacks: 5 do it, 5 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.06
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 - ProtocolFREE, no cost07
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 cost08
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 cost09
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 cost10
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 - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.11
Extended blood panel
Regular bloodwork including ApoB, lipids, glucose and hormones
Backed by 5 of 54 stacks: 1 do it, 3 recommend it, 1 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.12
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 - ProtocolFREE, no cost13
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 - Protocol$$$Cheap: Roughly under $50, or under $15/month.14
DEXA scan
Body composition and bone density scan, usually once or twice a year
Backed by 3 of 54 stacks: 1 do it, 1 recommend it, 1 have discussed it - ProtocolFREE, no cost15
Anti-inflammatory eating
Mostly plants, some fish and lean meat, and little sugar, dairy or processed food
Backed by 2 of 54 stacks: 1 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.16
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 - ProtocolFREE, no cost17
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 cost18
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 - Protocol$$$Cheap: Roughly under $50, or under $15/month.19
Mediterranean-style eating
Olive oil, fish, vegetables, legumes and very little ultra-processed food
Backed by 2 of 54 stacks: 0 do it, 2 recommend it, 0 have discussed it - ProtocolFREE, no cost20
Multi-day fasting
Going without food for two to five days, done rarely and usually with medical oversight
Backed by 2 of 54 stacks: 0 do it, 0 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.21
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$$$Cheap: Roughly under $50, or under $15/month.22
Rucking
Walking with a loaded pack: zone 2 cardio plus load-bearing
Backed by 2 of 54 stacks: 2 do it, 0 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.23
Biological age testing
Estimating how worn the body is from blood markers, epigenetics or telomeres
Backed by 1 of 54 stacks: 0 do it, 0 recommend it, 1 have discussed it - Protocol$$$Expensive: Several hundred dollars and up.24
Blueprint protocol
A fully specified, publicly documented daily longevity regimen
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost25
Eating to 80 percent full
Stop eating before you are full, the Okinawan hara hachi bun me practice
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.26
Fasting-mimicking diet
Five days of low-protein, low-sugar plant food that keeps the body in a fasting state
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost27
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 cost28
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 cost29
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 cost30
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 - Protocol$$$Cheap: Roughly under $50, or under $15/month.31
Legumes as the main protein
Beans, chickpeas and lentils doing the job meat usually does
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost32
Low but sufficient protein
Keeping protein modest through midlife, then raising it again in later years
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.33
Muscle pliability work
Deep soft-tissue work plus band-resisted movement to keep muscles long, soft and resilient
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.34
Pegan diet
Plant-rich plate with quality protein and fats, low in sugar and refined starch
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.35
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 - ProtocolFREE, no cost36
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 - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.37Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it
- Protocol$$$Cheap: Roughly under $50, or under $15/month.38
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 - Protocol$$$Cheap: Roughly under $50, or under $15/month.39
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 - ProtocolFREE, no cost40
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.