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7–9 hours nightly; consistent sleep/wake schedule; cool, dark room (65–68°F); limit caffeine after 2 PM; avoid bright screens 1h before bed. Consider blue-light blocking glasses.
Morning sunlight within 30–60 min of waking (10–30 min). Anchor sleep times ±30 min daily. Reduce artificial light after sunset. Melatonin 0.5–1mg 1h before bed if needed.
Magnesium glycinate 200–400mg 1h before bed. Supports GABA receptors and muscle relaxation. Particularly beneficial for those with high stress or poor recovery.
20–30 min non-sleep deep rest protocol (guided body scan). Use after poor nights or pre-nap. Restores dopamine and reduces cortisol. Practice 3–5x/week.
Olive oil as primary fat; fatty fish 2–3x/week; abundant vegetables and legumes; moderate whole grains; limit processed foods and added sugars. Reduce red meat to <2x/week.
0.7–1.0g/lb body weight daily (higher for athletes/elderly). Prioritize leucine-rich sources: eggs, meat, fish, whey, legumes. Distribute across 3–4 meals for maximal MPS.
2–3 L/day baseline; add 500–750ml per hour of exercise. Include electrolytes (sodium, potassium, magnesium) for endurance activities. Monitor urine color (pale yellow target).
30–40g dietary fiber/day from diverse plant sources. Include prebiotic foods (garlic, onion, leeks, oats) and fermented foods (kefir, sauerkraut, kimchi) daily. Aim for 30+ plant varieties/week.
Vitamin D3: 2,000–5,000 IU/day with K2. Omega-3: 2–4g EPA+DHA/day. Zinc: 15–25mg/day. Magnesium: 300–400mg/day. Test levels before megadosing.
Eat protein/fat before carbs; walk 10–20 min post-meal; limit refined carbs; consider CGM for personalization. Berberine 500mg 2–3x/day with meals as adjunct if indicated.
30–90 min, 3–5x/week at conversational pace (60–70% max HR). Cycling, rowing, brisk walking, or swimming. Builds mitochondrial density and metabolic flexibility. Foundation of longevity protocol.
2–4x/week; 3–5 sets, 4–12 reps. Compound movements: squat, deadlift, press, row. Progressive overload principle. Critical for bone density, insulin sensitivity, and GH/testosterone.
4×4 intervals (4 min at 90–95% max HR, 4 min recovery) 1–2x/week. VO₂ max is the strongest predictor of all-cause mortality. Add after Zone 2 base is established.
10–20 min daily; focus on hip flexors, thoracic spine, hamstrings, shoulders. Dynamic warm-up pre-workout; static holds (30–60s) post-workout. Yoga or dedicated mobility class 1–2x/week.
Target 8,000–10,000+ steps/day. Take standing breaks every 45–60 min. NEAT can account for 300–500+ kcal/day differential. Use a standing desk, walk during calls.
Single-leg exercises, balance boards, or unstable surfaces 10–15 min, 3x/week. Single-leg balance ≥10 sec is an independent longevity marker. Reduces fall risk dramatically with age.
16h fast, 8h eating window. Stop eating 3h before bed. Break fast with protein-rich meal. Hydrate with water, black coffee, or plain tea during fast. Avoid if pregnant, underweight, or history of eating disorders.
24–72h water fast 1–4x/year under medical supervision. Triggers deep autophagy, immune system reset (especially 72h). Replenish electrolytes. Refeed with light, easy-to-digest foods. Not for routine use.
5-day low-calorie protocol (700–1100 kcal/day, specific macro ratios). 1 cycle every 1–3 months. Prolon is a validated commercial option. Reduces IGF-1 and activates autophagy while preserving lean mass.
<30g net carbs/day; 70–80% calories from fat; adequate protein. Therapeutic applications in epilepsy, metabolic syndrome, and cognitive decline. Cycle in/out; monitor lipids and electrolytes closely.
20–30 min, 2–3x/week. Work:rest ratio 1:2 or 1:3. Warm up 10 min. Options: sprint intervals, bike, rower, assault bike. Potent for VO₂ max gains and insulin sensitivity. Do not exceed 2x/week if combined with strength training.
10–20 min, 3–5x/week. Breathe at resonance frequency (~5.5 breaths/min). Apps: Elite HRV, Morpheus. Enhances vagal tone and stress regulation. Wearables: Garmin, WHOOP, Polar H10 for daily HRV tracking.
4-7-8 method: inhale 4s, hold 7s, exhale 8s. Box breathing: 4s inhale, hold, exhale, hold. 5–10 min 2x/day or before stressful situations. Activates parasympathetic nervous system acutely.
8-week structured MBSR program or 10–20 min daily practice. Body scan, focused attention, open monitoring techniques. Reduces cortisol, amygdala reactivity; increases gray matter density with 8+ weeks.
Cold shower 2–5 min daily; cold plunge 39–59°F for 2–4 min, 3–4x/week. Protocols by Susanna Søberg: 11 min total/week minimum. Activates brown adipose tissue, norepinephrine release, vagal tone.
Ashwagandha: 300–600mg KSM-66 extract/day for cortisol. Rhodiola rosea: 200–400mg/day for HPA axis. Eleuthero: fatigue and stress resilience. Cycle 8 weeks on, 4 weeks off.
Lion’s Mane: 500–1000mg/day for NGF. Alpha-GPC: 300–600mg for acetylcholine. Bacopa monnieri: 300mg/day (12+ weeks for effect). L-theanine + caffeine: 200mg:100mg stack for focus.
1–2 mA, 20 min sessions targeting DLPFC. 5 sessions/week for 2–4 weeks per protocol. Modest but real effects on working memory and learning. Consumer devices available (Flow, Soterix).
810nm near-infrared light applied to scalp, 10–20 min per session, 3–5x/week. Increases cerebral blood flow, ATP production, and BDNF. Early evidence in TBI, depression, and cognitive aging.
45–90 min focused learning daily followed by sleep or NSDR for consolidation. Use spaced repetition (Anki). Interleave topics. Learning a new motor skill (music, sport) has outsized neuroplastic effects.
176–212°F; 15–30 min, 2–4x/week. Post-exercise or evening. Avoid alcohol beforehand; hydrate well after. 4+ sessions/week linked to 40% reduction in cardiovascular events (Laukkanen et al.). Induces heat shock proteins.
Alternate sauna (15–20 min) → cold plunge (2–4 min). Repeat 2–3 cycles. End cold for alertness; end hot for relaxation. Amplifies cardiovascular and lymphatic benefits vs. either alone. Do not use post-strength session (blunts hypertrophy).
630–660nm (red) + 810–850nm (NIR); 5–20 min, 3–5x/week. 4–6 inches from panel. Targets muscle recovery, skin collagen, mitochondrial function. Morning use preferred (may be activating).
1.5–3.0 ATA; 60–90 min sessions. 20–40 sessions for longevity protocols (Shai Efrati research). FDA-approved for 13+ indications. Off-label use for anti-aging, TBI, long COVID. Requires qualified facility.
Major autohemotherapy (MAH): 100–200ml blood + O3 gas reinfused IV. 6–10 sessions typical course. Hormetic oxidative effect upregulates Nrf2 and antioxidant pathways. Must be administered by trained practitioner.
NMN: 500–1000mg/day sublingual or oral. NR: 300–500mg/day. Take in the morning. Replenishes declining NAD+ for sirtuin activity, DNA repair, and mitochondrial function. Stack with resveratrol or TMG.
Intermittent low-dose: 5–6mg once weekly (off-label). Inhibits mTORC1 to activate autophagy. Most replicated longevity intervention in animal models. Requires physician oversight; monitor immune function and lipids.
500–1500mg/day (Rx). AMPK activator; mimics caloric restriction signaling. TAME trial ongoing. May blunt some exercise adaptations — timing relative to workouts matters. Alternative: Berberine 1500mg/day (OTC AMPK activator).
Dasatinib + Quercetin: D(100mg) + Q(1000mg) orally for 3 consecutive days, repeated every 3–6 months. Clears senescent cells. Fisetin: 20mg/kg for 2 days/month. Early human trials ongoing.
Ubiquinol 200–400mg/day with fat-containing meal. Essential for mitochondrial electron transport chain. Especially indicated with statin use (statins deplete CoQ10). Supports cardiac function, energy production, and antioxidant defense.
Broad removal of pathogenic circulating factors (autoantibodies, cytokines, prions). Replaces plasma with albumin or FFP. 3–7 sessions per course. Used in GBS, myasthenia gravis, and experimental longevity protocols.
Secondary filtration membrane selectively removes large MW proteins (IgG, LDL) while preserving albumin. Reduces need for replacement fluids vs. TPE. Used for hyperlipidemia, autoimmune, and anti-aging protocols.
Highly selective antibody removal via Protein A or antigen-specific adsorption columns. Plasma returned to patient after depletion. Used in refractory autoimmune diseases, dilated cardiomyopathy, and experimental protocols.
Blood drawn, plasma separated and exposed to precise O3 concentration ex vivo, then reinfused. Hormetic oxidative signaling stimulates Nrf2-mediated antioxidant response without systemic ozone exposure. Requires specialized equipment.
Withdraws blood, separates components, and returns needed parts while discarding harmful ones. Includes: Plasmapheresis (PEX) for toxins/antibodies; Therapeutic Cytapheresis for harmful blood cells; Lipoprotein Apheresis for LDL; INUSpheresis® for heavy metals and inflammatory proteins.
Sorbent polymer bead column removes cytokines, endotoxins, and inflammatory mediators via adsorption. Used in septic shock, cardiac surgery, and cytokine storm. CytoSorb approved in 70+ countries. Seraph® 100 targets pathogens via heparin mimicry.
Blood processed through dialysis-like membrane; ozonated and re-oxygenated before return. 500–2000ml blood per session. 6–10 sessions per course. Removes lipids, heavy metals, inflammatory proteins. Not FDA-cleared; widespread in integrative medicine.
Combines hemodialysis (diffusion) and hemofiltration (convection) for superior middle-molecule removal vs. HD alone. Online HDF reduces cardiovascular mortality by 35–40% vs. conventional HD. Gold standard for end-stage renal disease.
“Artificial liver” for albumin-bound toxins (bilirubin, bile acids, ammonia). Used in acute-on-chronic liver failure as bridge to transplant or recovery. 6–8h sessions. Significantly reduces systemic inflammatory burden.
For confirmed low T (<400 ng/dL with symptoms). Injectable: Testosterone cypionate 100–200mg/week IM or SubQ. Topical: 1% gel 5–10g/day. Monitor hematocrit, PSA, estradiol (E2). Anastrozole 0.25–0.5mg/week if E2 elevated.
Sermorelin / CJC-1295 + Ipamorelin: 100–300mcg SubQ injection before bed 5 nights/week. Stimulates pituitary GH pulse. Ipamorelin is selective (minimal cortisol/prolactin spike). Monitor IGF-1 levels. 3–6 month cycles.
Test: TSH, Free T4, Free T3, Reverse T3, thyroid antibodies. Optimize TSH to 1–2 mIU/L range with Free T3 in upper third of range. Consider T3/T4 combination therapy if symptoms persist on T4 monotherapy. Rule out Hashimoto’s.
25–50mg/day for men; 10–25mg/day for women (levels decline with age). Precursor to testosterone and estrogen. Supports immune function, mood, bone density. Test DHEA-S before supplementing. Monitored use in older adults.
1.5–4.5mg nightly (off-label). Transiently blocks opioid receptors, triggering endorphin rebound. Anti-inflammatory via TLR4 blockade. Used in autoimmune, fibromyalgia, long COVID, and mood disorders. Well-tolerated; requires Rx.