Mediterranean-style eating
Olive oil, fish, vegetables, legumes and very little ultra-processed food
Heavy on vegetables, legumes, olive oil, nuts and fish; light on refined carbohydrate and processed meat. Randomized trials have tested it against cardiovascular outcomes, which few other named diets have. Its appeal in these stacks is that it is a default rather than a protocol, flexible enough to stick to for decades.
People on record
Sorted by strength of stance
Does it: documented as part of their own routine. Recommends: explicitly advises other people to do it. Discusses: covered it substantively without clear personal adoption; this can include criticism or disagreement.
- Rhonda PatrickRecommends
Biomedical scientist · FoundMyFitness
Olive oil, fatty fish and many different plants: she calls the Mediterranean pattern the best-evidenced overall diet.
Source: FoundMyFitness - Valter LongoRecommends
Biogerontologist · The Longevity Diet
The version he backs is the original one, plants and nuts, and he says almost nobody in Italy eats that way now. He puts the shift down to what he calls the poisonous five Ps: pizza, pasta, protein, potatoes and bread.
Source: Fortune: The key to a long life is avoiding the poisonous 5 Ps, says one of the world's top anti-aging experts
Aimed at the same thing
Other entries filed under longevity.
- Protocol$$$Cheap: Roughly under $50, or under $15/month.
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
On record from 43 of 62 tracked people: 37 do it, 4 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
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 cost
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 - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Sauna
Regular heat exposure, often 4 sessions a week at 20 minutes
On record from 17 of 62 tracked people: 11 do it, 3 recommend it, 3 have discussed it - ProtocolFREE, no cost
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
On record from 12 of 62 tracked people: 5 do it, 5 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
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
Protocol 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.