The Protocol
The fundamental laws of longevity science. The 20% of effort that yields 80% of the benefits.
16
Sections5
Pillars100+
Biomarkers trackedWhat Is the Protocol?
Evidence-based longevity protocols for diet, exercise, sleep, skincare, and much more.
We spent years compiling the evidence and developing the protocol through direct experimentation. We measured the biological age of 70+ organs and then implemented protocols to observe the effects.
We repeated this process over and over again, becoming the most measured person in history. It's exactly what we do every day, and it has enabled biomarkers that rank among the best in the world.
The 16 Sections of the Protocol
What are your longevity goals?
Daily Nutrition Protocol
Six days a week of optimized, fully plant-based nutrition inside a fixed eating window.
75g+
Protein / day8h
Eating window100%
Plant-basedFirst Meal
11:00 · 900 CALSuper Veggie
Broccoli, cauliflower, leafy greens, garlic, ginger, lime, cumin, apple cider vinegar, hemp seeds
450 calNutty Pudding
Macadamia milk, ground nuts, flaxseed, chia seeds, cinnamon, berries, pomegranate juice
330 calExtra Virgin Olive Oil
1 tbsp high-quality extra virgin olive oil
120 calMacronutrients: protein 30g+ · complex carbs · healthy fats
Second Meal
17:00 · 1,140 CALIncluded salads: fennel & orange · herb avocado · roasted beets
Third Meal (Optional)
18:00 · 500 CALPlant variety. Stuffed sweet potato with black lentils, roasted vegetables, tahini and spices. Alternative: Buddha bowl with quinoa, chickpeas, vegetables and seeds.
Evening snack (19:30): Brazil nuts, macadamia, and berries
Free Day
ONCE / WEEKOne free day a week — eat what you want, in moderation. Documented favorites:
What Makes Our Protocol Different?
Complete Scientific Review
We reviewed the entire body of longevity science and ranked the most powerful strategies.
Baseline Biological Measurement
We performed baseline measurements of organ biological age.
Direct Implementation
We implemented the science through direct personal experimentation.
Continuous Measurement
We measured organs repeatedly until becoming the most measured person in history.
Top-1% Results
We achieved top-1% optimal results across comprehensive health markers.
Open Access
We made all of this information free and accessible to everyone.
Why We Created the Protocol
To Solve Our Own Health Problems
The journey began from a personal need to address and correct specific health issues using a rigorous scientific approach.
To Provide a Clear Guide
In health, everyone disagrees with everyone about everything—making it hard to know what to do. We set out to create an evidence-based guide anyone could follow with confidence.