Continuous glucose monitor
Arm sensor showing your blood glucose response to food in real time
Worn on the upper arm for one to two weeks, a small sensor streams glucose readings to your phone. Non-diabetics use it mainly as a short experiment: which of your regular meals spike you, how a walk after eating changes the curve, how sleep debt affects the response. Most users learn what they needed in two weeks and take it off.
Who backs it
Sorted by strength of stance
- Bryan JohnsonDoes it
Founder · Blueprint longevity protocol
Wears a glucose sensor to keep his post-meal response inside a narrow band, and adjusts food composition and timing from it.
Source: Blueprint protocol museum - Peter AttiaDoes it
Physician · The Drive · author of Outlive
Has worn a glucose sensor for extended periods, and uses it with patients to show how individual the response to identical meals is.
Source: peterattiamd.com: my view on wearables - Steven BartlettDiscusses
Entrepreneur · The Diary of a CEO
Glucose monitoring and personalized nutrition come up regularly on the show. He is an investor in the personalized nutrition company ZOE, and in 2024 the Advertising Standards Authority ruled that ads featuring him were misleading because they left that interest out.
Source: Advertising Standards Authority ruling: ZOE Ltd - Tim FerrissDiscusses
Author · The Tim Ferriss Show
Glucose sensors went on as a self-experiment, and he has discussed what the data did and did not change about his eating.
Source: tim.blog: gear page
Aimed at the same thing
Other entries filed under longevity or energy.
- Protocol$$$Cheap: Roughly under $50, or under $15/month.
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
Backed by 37 of 44 stacks: 32 do it, 3 recommend it, 2 have discussed it - ProtocolFREE, no cost
Time-restricted eating
Confining food to a set window, often 8-10 hours a day
Backed by 21 of 44 stacks: 13 do it, 0 recommend it, 8 have discussed it - HabitFREE, no cost
Cutting out alcohol
Drinking nothing, or close to it: the most common upgrade in these stacks
Backed by 12 of 44 stacks: 5 do it, 2 recommend it, 5 have discussed it - ProtocolFREE, no cost
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
Backed by 12 of 44 stacks: 5 do it, 5 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
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 cost
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
Gear entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.