Protocol guides
Practical routines, ranked by the strength of the research behind them.
Beginner · 8 min read
The Longevity Foundations Protocol
The five habits with the strongest evidence for adding healthy years — before any supplement.
Beginner · 6 min read
Deep Sleep Optimisation Protocol
A step-by-step evening routine to increase deep and REM sleep, tracked with a wearable.
Advanced · 10 min read
NAD+ & Cellular Energy Protocol
What the research says about NAD+ precursors, who might benefit, and how to cycle them.
Beginner · 7 min read
Strength for Healthspan
The lifting sessions the foundations protocol only names in one line. Two days a week, written so you can start without a gym plan.
Beginner · 6 min read
Zone 2, in a Week You Can Repeat
The conversational-pace cardio from foundations, split into minutes you can actually put on a calendar.