Whole-food plant-based diet
Plants, legumes and whole grains; little or no animal product
Advocates point to fiber intake, cardiovascular markers and blue-zone epidemiology; critics point to protein quality and the need to supplement B12, often omega-3 and vitamin D too. What goes on the plate is predominantly or entirely plants, with the emphasis on whole foods rather than processed vegan substitutes. Done carefully, one of the cheaper interventions here.
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.
- Bryan JohnsonDoes it
Founder · Blueprint longevity protocol
Vegetables, legumes, nuts and olive oil make up a fixed, almost entirely plant-based menu, repeated daily to remove decisions.
Source: Blueprint protocol site - Novak DjokovicDoes it
Tennis player · Record 24 Grand Slam singles titles
Eats mostly plant-based. In a 2022 interview the outlet quotes, he said eating meat was hard on his digestion and took energy he wanted for focus, recovery and the next match. He has kept his distance from the vegan label itself.
Source: Plant Based News: Novak Djokovic Opens Up About His Diet And Wellness Routine - Rich RollDoes it
Ultra-endurance athlete · The Rich Roll Podcast
Since his forties the diet has been whole-food plant-based, and he credits it with the turnaround described in his memoir.
Source: richroll.com: biography - Stacy SimsDoes it
Exercise physiologist · Women Are Not Small Men
Vegan since high school, after a school trip to a pig slaughterhouse, she keeps that separate from her advice: she prefers women to take most of their fat from plants for physiological reasons rather than personal ones, and says the fear of dairy fat has not held up.
Source: Huberman Lab: Female-Specific Exercise & Nutrition for Health, Performance & Longevity - Zac EfronDiscusses
Actor · the Baywatch body and what it cost him
Two years vegan, partly inspired by his Down to Earth cohost Darin Olien, until he noticed he felt depleted and went back to eating everything. He adds that morally he still wishes he was vegan.
Source: Men's Health: Zac Efron Interview on His Career, His Health, and His Next Movie
Aimed at the same thing
Other entries filed under longevity or fitness.
- 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
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 - ProtocolFREE, no cost
Stability and mobility work
Daily joint, foot and breathing work to keep strength usable
On record from 8 of 62 tracked people: 7 do it, 1 has discussed it - ProtocolFREE, no cost
Daily stretching
Long, regular stretching sessions to undo years of tightness and keep training possible
On record from 7 of 62 tracked people: 6 do it, 1 has discussed 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.