Longevity Protocols

Clear, actionable protocols you can implement today—no PhD required. Each one includes evidence ratings, time commitments, and practical steps for adults 50+.

Blueprint Sleep Optimization
Sleep & Circadian
By Bryan Johnson
Bryan Johnson's comprehensive approach to achieving perfect sleep scores consistently.
AdvancedModerate Evidence
Strict daily schedule$100-500/month (supplements, devices)
View protocol: Blueprint Sleep Optimization
Morning Sunlight Exposure
Sleep & Circadian
By Andrew Huberman
Using early morning light exposure to optimize circadian rhythm and improve sleep quality.
BeginnerStrong Evidence
10-30 minutes daily$0
View protocol: Morning Sunlight Exposure

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When experts recommend different approaches, we help you understand why—and which might work better for your situation, schedule, and goals.

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Blueprint Sleep Optimization

Morning Sunlight Exposure

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