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Substance limits protocol
Eliminate smoking; cap alcohol; audit caffeine — high-impact, zero-cost longevity levers.
Environment & habits · Daily · strong evidence
why it matters
Smoking remains one of the largest modifiable mortality risks. Even moderate excess alcohol is linked to cancer and cardiovascular harm in recent meta-analyses. Caffeine after mid-afternoon disrupts sleep architecture.
the protocol
- 1. Zero tobacco — If you smoke or vape nicotine, cessation support (counseling + pharmacotherapy) offers the largest single lifespan gain.
- 2. Alcohol ceiling — If you drink, consider ≤1 standard drink/day for women, ≤2 for men — or less. Many longevity-focused clinicians recommend less or none.
- 3. Caffeine cutoff — No caffeine after 2 pm (or 8+ hours before bed). Track whether sleep improves.
cautions:
- Alcohol withdrawal can be dangerous — seek medical supervision if dependent.
related: