Evidence-based longevity
Evidence-based longevity — specific, step by step.
Research-backed longevity articles, device tests and protocols. Doses, prices, numbers and sources — no hype.
Topic silos
- SleepHow long to sleep, at what temperature, and which of it has real trials.
- ExerciseDoses, thresholds and minimal programs. How much movement actually cuts mortality — with cohort numbers.
- SupplementsDoses, forms and interactions. Human trials kept separate from mouse studies.
- ProtocolsSteps with times and doses. A minimal and a full version, with a date for the result.
Latest
- ExerciseStrength Training for Longevity: The 30–60 Minute DoseA meta-analysis of 16 cohorts: 30–60 weekly minutes of strength work, 10–17% lower mortality, and a J-curve past it. The minimal program, and why more wasn't better.
- ExerciseZone 2 Training: What It Is and How Much You NeedZone 2 is easy aerobic work you can talk through. How to find your range, the 3×45 minute weekly dose, the 80/20 split, and what the data supports.
- SleepAlcohol and Sleep: What a Nightcap Actually DoesAlcohol shortens sleep onset at every dose and wrecks the second half of the night. REM data from a 27-study review, recovery from 4,098 people, and a timing rule.
- SleepCaffeine and Sleep: How Late Is Too LateA meta-analysis of 24 trials puts the last coffee 8.8 hours before bed. What caffeine costs you in sleep time, why you don't feel it, and how to set your cutoff.
- SleepNaps: The 10-Minute Rule and When Not to Use ItA trial comparing 5, 10, 20 and 30-minute naps found a clear winner. Nap length, timing before 3 pm, the coffee nap, and why people with insomnia should skip naps.
- SupplementsCreatine: The Best-Tested Supplement You Can BuyHundreds of human trials, one boring winner: 3–5 g of creatine monohydrate daily. What is proven, what the brain data shows, and the kidney and hair-loss myths.
Tools
Calculators and quizzes that give you the answer right away — no signup, no gating.
- Sleep calculatorEnter your wake-up time and get optimal bedtimes calculated in 90-minute sleep cycles, adjusted for how long you take to fall asleep.
- Zone 2 heart rate calculatorTurns your age and resting heart rate into training zones using the Karvonen method, with a ready Zone 2 range for aerobic base work.
1 protocol, 1 study, 1 test — every week
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