Evidence-based longevity — specific, step by step.
Research-backed longevity articles, device tests and protocols. Doses, prices, numbers and sources — no hype.
Topic silos
Sleep
How much sleep you need, what a week of restriction does to insulin sensitivity, and which interventions have human trials. With PubMed sources.
Supplements
Which longevity supplements have human trials and which only have mice. Doses, forms, real monthly cost and an explicit evidence level for every claim.
Protocols
A protocol is an instruction with times and doses, not an article. The structure we use, how steps get chosen, and the protocols ready to run.
Latest
Glycine for Sleep: Dose, Timing and Evidence
3 g of glycine 60 minutes before bed shortened sleep latency in small RCTs. Mechanism, dose, form, interactions and what the trials do not show.
The Sleep Protocol: 14 Days to Falling Asleep Faster
Four changes introduced one at a time: fixed wake time, morning light, bedroom temperature, caffeine cutoff. Times, thresholds, measurable result.
Sleep Hygiene: What Works and What Is a Myth
Four sleep hygiene rules have real trials behind them, the rest is repeated folklore. Caffeine, alcohol, temperature and light thresholds, each with its study.
Tools
Sleep calculator
Enter 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 calculator
Turns your age and resting heart rate into training zones using the Karvonen method, with a ready Zone 2 range for aerobic base work.