Longevity Guides
Condition-specific protocols that map the best-evidence interventions to your health goals — built from the same research database powering the Intervention Atlas.
Best Interventions for Metabolic Syndrome
A comprehensive, evidence-ranked protocol for reversing the cluster of conditions — high blood sugar, excess abdominal fat, abnormal cholesterol, and high blood pressure — that define metabolic syndrome.
Affects 1 in 3 adults over 40
Reducing Cardiovascular Risk: A Longevity Protocol
Evidence-based strategies for lowering atherosclerotic cardiovascular disease risk, from foundational lifestyle to advanced diagnostics and targeted pharmaceuticals.
CVD remains the #1 cause of death in adults over 50
Preventing Cognitive Decline: Evidence-Based Strategies
A multi-modal protocol targeting the primary drivers of age-related cognitive decline: neuroinflammation, vascular damage, mitochondrial dysfunction, and impaired synaptic plasticity.
Dementia risk increases 5-fold for every decade over 65
Longevity Protocol for ApoE4 Carriers
A personalized intervention framework for individuals carrying one or two copies of the ApoE4 allele — the most significant genetic risk factor for late-onset Alzheimer's disease.
ApoE4 affects ~25% of the population; doubles Alzheimer's risk in heterozygotes
Systemic Inflammation Reduction Protocol
Evidence-based strategies to lower chronic low-grade inflammation — the common driver behind cardiovascular disease, metabolic dysfunction, neurodegeneration, and accelerated aging.
Chronic inflammation is implicated in 7 of the top 10 causes of death
The Longevity Maximalist Stack
A comprehensive, tier-1 focused protocol for individuals pursuing maximum health span and lifespan extension through the full toolkit of evidence-based interventions.
The longevity field has doubled in research output in 5 years
Hormonal Optimization for Longevity
A structured approach to maintaining optimal hormone levels throughout aging, covering testosterone, estrogen, thyroid, DHEA, and growth hormone.
Testosterone declines 1–2% per year in men after age 30
Optimizing Gut Health for Longevity
The gut microbiome is a master regulator of immune function, inflammation, metabolic health, and even cognitive performance. This guide covers evidence-based strategies to cultivate a longevity-supportive microbiome.
The gut microbiome contains ~100 trillion bacteria influencing every organ system
Cancer Prevention: Evidence-Based Risk Reduction
A proactive framework for reducing cancer incidence through lifestyle modification, early detection diagnostics, and evidence-based interventions targeting cancer hallmarks.
40% of cancer cases are attributable to modifiable risk factors
Diabetes Prevention and Reversal Protocol
A comprehensive evidence-based protocol for preventing progression from prediabetes to type 2 diabetes, and for supporting metabolic reversal in early-stage disease.
88 million American adults have prediabetes — 84% don't know it
Sleep Optimization: The Foundation of Longevity
Sleep is the single most impactful, cost-free longevity intervention available. This guide covers the evidence and practical protocol for achieving restorative, consistent sleep.
Short sleepers (<6h) have 70% higher all-cause mortality risk
Athletic Performance and Recovery for Longevity Athletes
Optimizing performance, accelerating recovery, and maintaining athletic capacity deep into aging — the intersection of sports science and longevity medicine.
VO2 max is the single strongest predictor of longevity — stronger than any biomarker
Best Longevity Supplement Stack for Men Over 50
A science-ranked protocol of the highest-evidence supplements for men entering their 50s — covering testosterone support, cardiovascular protection, mitochondrial function, and cognitive preservation.
Men over 50 lose 1–2% of muscle mass per year without targeted intervention
NMN vs NR: Which NAD+ Precursor Is Better for Longevity?
An evidence-based comparison of nicotinamide mononucleotide (NMN) and nicotinamide riboside (NR) — two leading NAD+ precursors — covering mechanisms, human trial data, bioavailability, dosing, and cost.
NAD+ levels decline ~50% between ages 40 and 60 in human tissues
Bryan Johnson's Blueprint Supplements: What the Science Actually Says
A rigorous scientific analysis of Bryan Johnson's Blueprint supplement stack — separating the high-evidence interventions from the experimental ones, and what ordinary people can realistically adopt.
Bryan Johnson reportedly spends $2M/year on his longevity protocol
Berberine vs Metformin: An Honest Comparison for Longevity
A science-first comparison of berberine and metformin — two AMPK activators studied for metabolic health and longevity — covering mechanisms, human trial data, side effects, and who should consider each.
Berberine and metformin share a core mechanism: AMPK activation
Best Longevity Supplement Stack 2026: Evidence-Ranked Guide
A ranked, evidence-first guide to building a longevity supplement stack in 2026 — grounded in human trial data, not hype. Covers the core three, advanced add-ons, and what to skip.
3 supplements have Grade A evidence for aging-related outcomes
How to Lower Your Biological Age: Evidence-Based Strategies
Biological age can diverge significantly from chronological age — and emerging evidence shows it is modifiable. A practical guide to the interventions with the strongest evidence for reversing epigenetic age.
Biological age can differ from chronological age by 10+ years
David Sinclair Supplement Protocol: What the Science Says
A critical, evidence-first review of the David Sinclair supplement protocol — what has solid trial data, what is mechanistically plausible but unproven, and what is speculative. Updated for 2026.
NMN and resveratrol: promising mechanisms, thin human trial data
Rapamycin for Longevity: Evidence, Dosing, and Risks
The most comprehensive longevity drug in animal research, rapamycin extends lifespan in every model organism tested. Here is what the human evidence actually shows, what the risks are, and why this requires physician supervision.
Rapamycin extends lifespan in mice even when started in old age