Longevity Protocol
Longevity Protocol
The costly mistake in longevity is inversion: obsessing over supplements and biohacks (weak evidence) while sleep, aerobic capacity, strength, and diet (overwhelming evidence) go under-managed. This skill assembles a weekly routine strictly in order of evidence strength and labels every recommendation with its tier, so effort lands where the healthspan return actually is. Healthspan - years in good physical and cognitive function - is the target, not lifespan alone.
Evidence tiers - apply to everything
- Tier 1 (act on these): sleep, exercise (aerobic + strength), dietary pattern, not smoking, social connection. Large, consistent human outcome data.
- Tier 2 (reasonable, weaker data): time-restricted eating, sauna, specific dietary tweaks beyond the core pattern. Plausible mechanisms, mixed or smaller human trials.
- Tier 3 (honest label: mostly unproven for longevity): nearly all supplements marketed for longevity - NAD precursors, resveratrol, and similar. Mechanistic or animal data, little or no human outcome evidence. Never present a Tier 3 item as if it were Tier 1, and never let it displace Tier 1 effort or budget.
Operating procedure
Order matters: pillars are addressed in descending evidence-and-leverage order, and the weekly template is assembled only after every pillar has a concrete dose.
Step 1: Gather inputs
Collect: age and sex; current exercise (type, days, duration); typical sleep hours and consistency; rough dietary pattern; smoking and alcohol; known conditions and medications (conditions mean physician sign-off before the exercise pillars - see Escalation); realistic weekly hours available (default plan needs ~6-7); and what they currently spend on supplements (this often funds the honesty conversation). Label self-reported estimates as estimates.