Longevity
I want to stay healthy for longer
Measurement, muscle, metabolic health and the boring habits that compound. Some of it is evidence-heavy, some of it is experimental.
100 entries across 62 stacks
Entries marked free
29 entries with no monetary cost listed, ordered by how many tracked people are on record, then A to Z. Some require equipment or access you already have. Counts include discussion and disagreement, not just endorsement.
- Time-restricted eatingProtocolFREE, no cost
Confining food to a set window, often 8-10 hours a day
- +16
- Cutting out alcoholHabitFREE, no cost
Drinking nothing, or close to it: the most common upgrade in these stacks
- +8
- Zone 2 cardioProtocolFREE, no cost
Easy aerobic work you can hold a conversation through, 3+ hours a week
- +7
- Stability and mobility workProtocolFREE, no cost
Daily joint, foot and breathing work to keep strength usable
- +3
- Daily stretchingProtocolFREE, no cost
Long, regular stretching sessions to undo years of tightness and keep training possible
- +2
- High-intensity interval trainingProtocolFREE, no cost
Short all-out efforts with full recovery in between, a few times a week
- +1
- VO2 max intervalsProtocolFREE, no cost
Hard interval sessions to raise peak aerobic capacity
- +1
- Daily cardioProtocolFREE, no cost
Around half an hour of aerobic work most days, at any pace you can sustain
- Anti-inflammatory eatingProtocolFREE, no cost
Mostly plants, some fish and lean meat, and little sugar, dairy or processed food
- Flexible dieting (macro tracking)ProtocolFREE, no cost
Track calories and macros, keep no food off limits, adjust from weekly trends
- HikingProtocolFREE, no cost
Trail walking with elevation, usually an hour or more at a talking pace
- Multi-day fastingProtocolFREE, no cost
Going without food for two to five days, done rarely and usually with medical oversight
- Scheduled rest daysHabitFREE, no cost
Fixed days off training each week so recovery is planned rather than forced by injury
- Balance trainingProtocolFREE, no cost
Single-leg and unstable-surface work for footing, foot strength and reaction
- Breaking one bad habit at a timeHabitFREE, no cost
Dropping a single habit every six months and leaving everything else alone
- Couch stretchProtocolFREE, no cost
Kneeling hip stretch with the back shin against a wall or up on a couch
- Eating to 80 percent fullProtocolFREE, no cost
Stop eating before you are full, the Okinawan hara hachi bun me practice
- Front-loaded eatingProtocolFREE, no cost
Most of the day's food eaten earlier, with the smallest meal last
- High-fiber eatingProtocolFREE, no cost
Pushing daily fiber well past typical intake with vegetables, fruit, grains and legumes
- Hybrid athlete trainingProtocolFREE, no cost
Chasing strength and endurance in the same block instead of picking one of them
- Jump trainingProtocolFREE, no cost
A few minutes of jumping and landing most days, aimed squarely at bone
- Learning something new dailyHabitFREE, no cost
A short block each day on a skill you have never had before
- Low but sufficient proteinProtocolFREE, no cost
Keeping protein modest through midlife, then raising it again in later years
- No sugary soft drinksHabitFREE, no cost
Water as the default drink, with sugar-sweetened sodas cut out entirely
- Polarized trainingProtocolFREE, no cost
Most sessions easy, a few genuinely hard, almost nothing in the middle
- Sitting on the floorHabitFREE, no cost
Using the ground instead of a chair for part of the day
- Taking the stairsHabitFREE, no cost
Stairs over elevators, and carrying your own bags, as movement built into the day
- The brain check questionHabitFREE, no cost
Asking whether a choice is good or bad for your brain before you make it
- Two meals and a snackProtocolFREE, no cost
Breakfast plus one main meal, with a small low-sugar snack between them
Then, entries with a monetary cost
71 products, practices and services filed under longevity, ordered the same way: by how many tracked people are on record, then A to Z.
- Resistance trainingProtocol$$$Cheap: Roughly under $50, or under $15/month.
Lifting weights 2-4 times a week to build and hold muscle
- +38
- Protein-forward eatingProtocol$$$Cheap: Roughly under $50, or under $15/month.
Roughly 1g of protein per pound of target bodyweight, spread across meals
- +16
- Protein powderSupplement$$$Cheap: Roughly under $50, or under $15/month.
Whey or plant protein used to hit a daily protein target
- +13
- SaunaProtocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Regular heat exposure, often 4 sessions a week at 20 minutes
- +12
- CyclingProtocol$$$Cheap: Roughly under $50, or under $15/month.
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
- +4
- Omega-3 (EPA/DHA)Supplement$$$Cheap: Roughly under $50, or under $15/month.
Fish or algae oil, often 1-2g EPA daily
- +4
- Why We SleepBook$$$Cheap: Roughly under $50, or under $15/month.
Matthew Walker on what sleep does for memory, immunity and mood
- +3
- Continuous glucose monitorGear$$$Mid: Roughly $50 to $500, or up to $50/month.
Arm sensor showing your blood glucose response to food in real time
- +1
- Extended blood panelProtocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Regular bloodwork including ApoB, lipids, glucose and hormones
- +1
- MultivitaminSupplement$$$Cheap: Roughly under $50, or under $15/month.
Daily multivitamin and mineral taken as a nutritional backstop
- +1
- Red light therapy deviceGear$$$Mid: Roughly $50 to $500, or up to $50/month.
Red and near-infrared panels used on skin, hair and joints
- +1
- Vitamin D3Supplement$$$Cheap: Roughly under $50, or under $15/month.
Daily D3 through the darker months, usually paired with K2
- +1
- Oura RingGear$$$Mid: Roughly $50 to $500, or up to $50/month.
Ring-worn sleep and readiness tracker
- Whole-food plant-based dietProtocol$$$Cheap: Roughly under $50, or under $15/month.
Plants, legumes and whole grains; little or no animal product
- NMN and NAD precursorsSupplement$$$Mid: Roughly $50 to $500, or up to $50/month.
Nicotinamide mononucleotide or riboside, taken to raise NAD+
- AG1 (Athletic Greens)Supplement$$$Mid: Roughly $50 to $500, or up to $50/month.
Powdered greens and vitamin blend taken as a morning drink
- DEXA scanProtocol$$$Cheap: Roughly under $50, or under $15/month.
Body composition and bone density scan, usually once or twice a year
- Sulforaphane (broccoli sprouts)Supplement$$$Cheap: Roughly under $50, or under $15/month.
Compound from broccoli sprouts that switches on the NRF2 pathway
- BarbellGear$$$Mid: Roughly $50 to $500, or up to $50/month.
The loadable bar behind squats, deadlifts, presses and cleans
- BridgeHabit$$$Cheap: Roughly under $50, or under $15/month.
Contract bridge, played at a table or online, several sessions a week
- Collagen proteinSupplement$$$Cheap: Roughly under $50, or under $15/month.
Hydrolyzed collagen peptides stirred into hot drinks or shakes
- Countertop water filterGear$$$Mid: Roughly $50 to $500, or up to $50/month.
A filter unit on the kitchen counter, sitting between the tap and the glass
- DeadliftProtocol$$$Cheap: Roughly under $50, or under $15/month.
Pulling a loaded barbell off the floor to a standing lockout
- High-speed blenderGear$$$Mid: Roughly $50 to $500, or up to $50/month.
A motor strong enough to break down whole vegetables, seeds and skins
- Mediterranean-style eatingProtocol$$$Cheap: Roughly under $50, or under $15/month.
Olive oil, fish, vegetables, legumes and very little ultra-processed food
- Our Place cookwareGear$$$Mid: Roughly $50 to $500, or up to $50/month.
Nonstick pans sold on the claim that the coating contains no PFAS
- OutliveBook$$$Cheap: Roughly under $50, or under $15/month.
Medicine 3.0 and the case for training decades in advance
- PilatesProtocol$$$Cheap: Roughly under $50, or under $15/month.
Controlled core and posture work on a mat or a spring-loaded reformer
- Road bikeGear$$$Expensive: Several hundred dollars and up.
Drop-bar bike for long road miles, including time trial builds for racing
- RuckingProtocol$$$Cheap: Roughly under $50, or under $15/month.
Walking with a loaded pack: zone 2 cardio plus load-bearing
- Vitamin B12Supplement$$$Cheap: Roughly under $50, or under $15/month.
The supplement plant-based stacks here treat as non-negotiable
- Vitamin K2Supplement$$$Cheap: Roughly under $50, or under $15/month.
Usually taken alongside vitamin D for calcium handling
- 800-gram challengeProtocol$$$Cheap: Roughly under $50, or under $15/month.
Eating 800 grams of fruit and vegetables a day, weighed rather than counted
- At Longevity's TableBook$$$Cheap: Roughly under $50, or under $15/month.
Over 200 Italian regional recipes chosen to fit the longevity diet
- Biological age testingProtocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Estimating how worn the body is from blood markers, epigenetics or telomeres
- Bioniq personalized supplementsSupplement$$$Expensive: Several hundred dollars and up.
One daily granule formula built from your blood test results, adjusted over time
- Blueprint protocolProtocol$$$Expensive: Several hundred dollars and up.
A fully specified, publicly documented daily longevity regimen
- Built to MoveBook$$$Cheap: Roughly under $50, or under $15/month.
Ten physical tests and the daily practices that move each one
- Change Your Brain, Change Your LifeBook$$$Cheap: Roughly under $50, or under $15/month.
The book that took brain imaging arguments about mental health to a general audience
- Compostable food bagsGear$$$Cheap: Roughly under $50, or under $15/month.
Plant-based storage bags used in place of plastic zip bags
- Daily olive oilHabit$$$Cheap: Roughly under $50, or under $15/month.
Several tablespoons of extra virgin olive oil a day as the main fat
- Daily sunscreenHabit$$$Cheap: Roughly under $50, or under $15/month.
High-SPF sunscreen on exposed skin every day, not only at the beach
- Dark chocolateHabit$$$Cheap: Roughly under $50, or under $15/month.
A square or two of high-cocoa chocolate, usually after dinner
- Fast This WayBook$$$Cheap: Roughly under $50, or under $15/month.
Dave Asprey on intermittent and extended fasting, and how to make it less miserable
- Fasting-mimicking dietProtocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Five days of low-protein, low-sugar plant food that keeps the body in a fasting state
- Fat Loss ForeverBook$$$Mid: Roughly $50 to $500, or up to $50/month.
Layne Norton's book on losing fat and, more to the point, keeping it off
- Finding UltraBook$$$Cheap: Roughly under $50, or under $15/month.
From overweight and alcoholic at 40 to ultra-endurance athlete
- How Not to DieBook$$$Cheap: Roughly under $50, or under $15/month.
Michael Greger's nutrition case against the leading causes of death
- Insulated steel bottleGear$$$Cheap: Roughly under $50, or under $15/month.
A double-walled metal bottle with no plastic lining
- Legumes as the main proteinProtocol$$$Cheap: Roughly under $50, or under $15/month.
Beans, chickpeas and lentils doing the job meat usually does
- Levoit air purifierGear$$$Cheap: Roughly under $50, or under $15/month.
Small carbon-filter purifier used to clear cooking smoke and fumes
- Memory RescueBook$$$Cheap: Roughly under $50, or under $15/month.
Eleven risk factors for memory loss, organized under the BRIGHT MINDS mnemonic
- Muscle pliability workProtocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Deep soft-tissue work plus band-resisted movement to keep muscles long, soft and resilient
- Next LevelBook$$$Cheap: Roughly under $50, or under $15/month.
The perimenopause and menopause companion to ROAR, with programs attached
- OSTEO-GAINSApp$$$Cheap: Roughly under $50, or under $15/month.
Guided jump-landing programs for bone density, under five minutes a day
- Pegan dietProtocol$$$Cheap: Roughly under $50, or under $15/month.
Plant-rich plate with quality protein and fats, low in sugar and refined starch
- Peloton BikeGear$$$Expensive: Several hundred dollars and up.
Connected stationary bike with live and on-demand classes
- Pescatarian eatingProtocol$$$Cheap: Roughly under $50, or under $15/month.
Plants, legumes and whole grains, with fish as the only animal food
- Prebiotic fiber supplementSupplement$$$Cheap: Roughly under $50, or under $15/month.
A daily fiber powder to top up what the diet misses
- PvolveProtocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Low-impact functional fitness with resistance bands, gliders and a weighted ball
- Sleep score trackingHabit$$$Cheap: Roughly under $50, or under $15/month.
Checking a nightly sleep score from a wearable or app, and comparing notes with friends
- Stainless steel cookwareGear$$$Mid: Roughly $50 to $500, or up to $50/month.
Pans with no nonstick coating to break down
- Table tennisProtocol$$$Cheap: Roughly under $50, or under $15/month.
Ping pong played as a brain workout, part aerobic and part fast decision-making
- The Daniel PlanBook$$$Cheap: Roughly under $50, or under $15/month.
A church-based health program written with Rick Warren and Mark Hyman
- The Happy BodyBook$$$Cheap: Roughly under $50, or under $15/month.
Jerzy and Aniela Gregorek's morning program of slow lifts, stretching and eating rules
- The Longevity DietBook$$$Cheap: Roughly under $50, or under $15/month.
The 2018 book pairing a daily eating pattern with periodic five-day fasting cycles
- The TB12 MethodBook$$$Cheap: Roughly under $50, or under $15/month.
Tom Brady's 2017 guide to pliability, band training, nutrition, hydration and sleep
- Turkish get-upProtocol$$$Cheap: Roughly under $50, or under $15/month.
Standing up from the floor with a weight locked out overhead, one slow rep at a time
- Weighted vest or rucksackGear$$$Cheap: Roughly under $50, or under $15/month.
Adds load to walking, hiking and carries without needing a gym
- Wild game meatProtocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Venison and other wild-harvested meat as the main protein source
- Young ForeverBook$$$Cheap: Roughly under $50, or under $15/month.
Mark Hyman's 2023 book on the hallmarks of aging and his own longevity program
Nothing on this site is medical advice. It is a record of what public figures have discussed, used or recommended, which is not the same as evidence that it works, and definitely not the same as advice for you. Talk to a clinician before changing anything about your sleep, diet, training or medication. How this works.