← longevity

protocols

categories: Sleep, Movement, Nutrition, Stress & recovery, Social connection, Preventive care, Environment & habits

• Sleep consistency protocol — Protect 7–9 hours with a fixed wake time — the highest-leverage daily habit for longevity.
• Movement minimum protocol — 150 minutes of moderate cardio plus two strength sessions per week — the WHO baseline for healthspan.
• Protein & fiber foundation — Build meals around adequate protein, plants, and minimally processed foods.
• Stress downshift protocol — Daily practices that lower chronic cortisol load without requiring a vacation.
• Social connection practice — Relationships are as predictive of longevity as smoking status — treat them as a health intervention.
• Metabolic checkpoints — Know your numbers early — blood pressure, lipids, glucose, and waist circumference.
• Morning light & circadian anchor — Align your body clock with the sun — cheap, evidence-backed, and synergistic with sleep.
• Substance limits protocol — Eliminate smoking; cap alcohol; audit caffeine — high-impact, zero-cost longevity levers.