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.
54 entries · ranked by consensus across 34 stacks
Costs nothing but effort
Protocols and habits, ranked by how many tracked stacks include them. These are listed first on purpose: they are free, and they are where the agreement is strongest.
- Resistance trainingProtocol$$$Cheap: Roughly under $50, or under $15/month.
Lifting weights 2-4 times a week to build and hold muscle
- +22
- Time-restricted eatingProtocolFREE, no cost
Confining food to a set window, often 8-10 hours a day
- +13
- Protein-forward eatingProtocol$$$Cheap: Roughly under $50, or under $15/month.
Roughly 1g of protein per pound of target bodyweight, spread across meals
- +10
- SaunaProtocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Regular heat exposure, often 4 sessions a week at 20 minutes
- +8
- Cutting out alcoholHabitFREE, no cost
Drinking nothing, or close to it: the most common upgrade in these stacks
- +6
- Zone 2 cardioProtocolFREE, no cost
Easy aerobic work you can hold a conversation through, 3+ hours a week
- +4
- Stability and mobility workProtocolFREE, no cost
Daily joint, foot and breathing work to keep strength usable
- +2
- Extended blood panelProtocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Regular bloodwork including ApoB, lipids, glucose and hormones
- VO2 max intervalsProtocolFREE, no cost
Hard interval sessions to raise peak aerobic capacity
- Daily stretchingProtocolFREE, no cost
Long, regular stretching sessions to undo years of tightness and keep training possible
- High-intensity interval trainingProtocolFREE, no cost
Short all-out efforts with full recovery in between, a few times a week
- DEXA scanProtocol$$$Cheap: Roughly under $50, or under $15/month.
Body composition and bone density scan, usually once or twice a year
- BridgeHabit$$$Cheap: Roughly under $50, or under $15/month.
Contract bridge, played at a table or online, several sessions a week
- CyclingProtocol$$$Cheap: Roughly under $50, or under $15/month.
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
- PilatesProtocol$$$Cheap: Roughly under $50, or under $15/month.
Controlled core and posture work on a mat or a spring-loaded reformer
- RuckingProtocol$$$Cheap: Roughly under $50, or under $15/month.
Walking with a loaded pack: zone 2 cardio plus load-bearing
- Whole-food plant-based dietProtocol$$$Cheap: Roughly under $50, or under $15/month.
Plants, legumes and whole grains; little or no animal product
- Anti-inflammatory eatingProtocolFREE, no cost
Mostly plants, some fish and lean meat, and little sugar, dairy or processed food
- Blueprint protocolProtocol$$$Expensive: Several hundred dollars and up.
A fully specified, publicly documented daily longevity regimen
- Daily cardioProtocolFREE, no cost
Around half an hour of aerobic work most days, at any pace you can sustain
- Daily sunscreenHabit$$$Cheap: Roughly under $50, or under $15/month.
High-SPF sunscreen on exposed skin every day, not only at the beach
- Flexible dieting (macro tracking)ProtocolFREE, no cost
Track calories and macros, keep no food off limits, adjust from weekly trends
- High-fiber eatingProtocolFREE, no cost
Pushing daily fiber well past typical intake with vegetables, fruit, grains and legumes
- Mediterranean-style eatingProtocol$$$Cheap: Roughly under $50, or under $15/month.
Olive oil, fish, vegetables, legumes and very little ultra-processed food
- Multi-day fastingProtocolFREE, no cost
Going without food for two to five days, done rarely and usually with medical oversight
- Muscle pliability workProtocol$$$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
- No sugary soft drinksHabitFREE, no cost
Water as the default drink, with sugar-sweetened sodas cut out entirely
- Pegan dietProtocol$$$Cheap: Roughly under $50, or under $15/month.
Plant-rich plate with quality protein and fats, low in sugar and refined starch
- PvolveProtocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Low-impact functional fitness with resistance bands, gliders and a weighted ball
- Scheduled rest daysHabitFREE, no cost
Fixed days off training each week so recovery is planned rather than forced by injury
- Sleep score trackingHabit$$$Cheap: Roughly under $50, or under $15/month.
Checking a nightly sleep score from a wearable or app, and comparing notes with friends
Then, things you can buy
Supplements, gear, books and apps filed under longevity, ranked the same way: by how many tracked stacks include them.
- Protein powderSupplement$$$Cheap: Roughly under $50, or under $15/month.
Whey or plant protein used to hit a daily protein target
- +9
- Why We SleepBook$$$Cheap: Roughly under $50, or under $15/month.
Matthew Walker on what sleep does for memory, immunity and mood
- +3
- Omega-3 (EPA/DHA)Supplement$$$Cheap: Roughly under $50, or under $15/month.
Fish or algae oil, often 1-2g EPA daily
- +1
- Continuous glucose monitorGear$$$Mid: Roughly $50 to $500, or up to $50/month.
Arm sensor showing your blood glucose response to food in real time
- NMN and NAD precursorsSupplement$$$Mid: Roughly $50 to $500, or up to $50/month.
Nicotinamide mononucleotide or riboside, taken to raise NAD+
- Oura RingGear$$$Mid: Roughly $50 to $500, or up to $50/month.
Ring-worn sleep and readiness tracker
- Red light therapy deviceGear$$$Mid: Roughly $50 to $500, or up to $50/month.
Red and near-infrared panels used on skin, hair and joints
- Vitamin D3Supplement$$$Cheap: Roughly under $50, or under $15/month.
Daily D3 through the darker months, usually paired with K2
- AG1 (Athletic Greens)Supplement$$$Mid: Roughly $50 to $500, or up to $50/month.
Powdered greens and vitamin blend taken as a morning drink
- MultivitaminSupplement$$$Cheap: Roughly under $50, or under $15/month.
Daily multivitamin and mineral taken as a nutritional backstop
- Sulforaphane (broccoli sprouts)Supplement$$$Cheap: Roughly under $50, or under $15/month.
Compound from broccoli sprouts that switches on the NRF2 pathway
- Collagen proteinSupplement$$$Cheap: Roughly under $50, or under $15/month.
Hydrolyzed collagen peptides stirred into hot drinks or shakes
- OutliveBook$$$Cheap: Roughly under $50, or under $15/month.
Medicine 3.0 and the case for training decades in advance
- 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
- Bioniq personalized supplementsSupplement$$$Expensive: Several hundred dollars and up.
One daily granule formula built from your blood test results, adjusted over time
- Fast This WayBook$$$Cheap: Roughly under $50, or under $15/month.
Dave Asprey on intermittent and extended fasting, and how to make it less miserable
- 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$$$Cheap: Roughly under $50, or under $15/month.
Michael Greger's nutrition case against the leading causes of death
- The TB12 MethodBook$$$Cheap: Roughly under $50, or under $15/month.
Tom Brady's 2017 guide to pliability, band training, nutrition, hydration and sleep
- Weighted vest or rucksackGear$$$Cheap: Roughly under $50, or under $15/month.
Adds load to walking, hiking and carries without needing a gym
- Young ForeverBook$$$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 said they do, 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.