Protocol library

Evidence-based starting protocols, free to read. Tracking and check-offs are optional app features.

• Longevity basics — The highest-evidence fundamentals everyone benefits from. Strong: sleep, exercise, diet, not smoking and social connection dominate the lifespan/healthspan data.
  Sleep 7-9 h; Zone 2 cardio (150 min/wk); Strength session; Hit protein target; Fibre 30 g+; Morning daylight; Time with people I care about; No smoking · limit alcohol
• Cardiometabolic — Lower lifetime cardiovascular and metabolic risk. Strong: lower ApoB/LDL, blood pressure and good glycaemic control reduce events.
  Zone 2 cardio; Strength session; Omega-3 (oily fish or supplement); Fibre 30 g+; Cut refined carbs and added sugar; Check blood pressure weekly
• Muscle & strength — Build and keep muscle, a top healthspan predictor. Strong: resistance training plus adequate protein counter sarcopenia and improve mortality risk.
  Strength session (3x/wk); Protein around 1.6-2.2 g/kg; Creatine 3-5 g/day; Sleep 7-9 h
• Cognition & brain — Protect long-term brain health. Moderate-strong: exercise, sleep, vascular control, omega-3 and social/learning engagement.
  Zone 2 cardio; Sleep 7-9 h; Omega-3; Learn something challenging; Time with people I care about; Keep blood pressure in range
• Better sleep — Fix the foundation that powers everything else. Strong: consistency, light and stimulus control are the best-evidenced sleep levers.
  Same wake time daily; Morning daylight; No caffeine after noon; Cool, dark room; Screen curfew 60 min before bed
• Metabolic / fat loss — Improve body composition and insulin sensitivity. Strong: protein, fibre, resistance training, zone 2, steps and fewer ultra-processed foods.
  Hit protein target; Fibre 30 g+; 10k steps; Strength session; Zone 2 cardio; Limit ultra-processed food
• Time-restricted eating — Use a consistent eating window only if it improves adherence, metabolic control and sleep. Mixed: TRE can help some people reduce calories and improve routine; human longevity benefit beyond energy balance is unproven. Avoid if it harms protein intake, training, sleep, pregnancy, eating-disorder history or diabetes medication safety.
  Keep a consistent 10-12 h eating window; Do not skip protein target; Put most calories earlier if it helps sleep/glucose; Track weight, waist, HbA1c/glucose and energy; Stop if sleep, mood or training worsens
• Women's health — Cycle-aware basics plus iron and bone protection. Moderate-strong: phase-aware training/nutrition, iron status and resistance training for bone.
  Strength session (bone and muscle); Iron-rich foods plus vitamin C; Protein target; Track cycle; Omega-3; Calcium plus vitamin D