Clear, actionable protocols you can implement today—no PhD required. Each one includes evidence ratings, time commitments, and practical steps for adults 50+.
By Andrew Huberman
A science-based approach to timing and dosing caffeine to optimize mental performance while preserving sleep quality.
By Andrew Huberman
A science-backed cold exposure protocol designed to promote longevity through deliberate cold stress that boosts circulation, reduces inflammation, and enhances cellular repair mechanisms.
By Bryan Johnson
Bryan Johnson's precisely measured, nutrient-dense dietary approach for optimal health markers.
By Bryan Johnson
Bryan Johnson's comprehensive approach to achieving perfect sleep scores consistently.
By Peter Attia
Using a CGM to understand your metabolic response to food and optimize blood sugar control.
By Joel Fuhrman
A plant-based, nutrient-dense eating approach designed to maximize health per calorie consumed while promoting disease reversal and longevity.
By Rhonda Patrick
A structured sauna protocol designed to activate heat shock proteins and support cardiovascular health and longevity through regular heat exposure.
By Andrew Huberman
Using early morning light exposure to optimize circadian rhythm and improve sleep quality.
By David Sinclair
Boosting NAD+ levels through NMN (nicotinamide mononucleotide) supplementation.
By Andrew Huberman
Using yoga nidra and similar practices to restore mental and physical energy without sleep.
By David Sinclair
Using resveratrol to activate sirtuins and support longevity pathways.
By Rhonda Patrick
Using regular sauna sessions to activate heat shock proteins and improve cardiovascular health.
By Rhonda Patrick
Maximizing sulforaphane intake through broccoli sprouts for Nrf2 activation and detoxification.
By Peter Attia
Low-intensity aerobic exercise to build mitochondrial density and metabolic flexibility.
When experts recommend different approaches, we help you understand why—and which might work better for your situation, schedule, and goals.
Compare ProtocolsDisclaimer: The protocols on this site are for educational purposes only and are not medical advice. Evidence levels vary—some protocols are based on strong clinical research while others reflect expert opinion. Always consult with a qualified healthcare provider before starting any new health protocol, especially if you are over 50, take medications, or have existing health conditions.