Welcome to the Index
This is a comprehensive knowledge index—an interconnected web of evidence-based protocols for optimizing healthspan. Hover over any link to preview its contents. Start with the fundamentals, then explore deeper.
Philosophy
No Ads. No Affiliate Links. No Influencers. Just Science.
This knowledge base synthesizes research from leading longevity scientists, cross-referenced against clinical evidence. Every protocol is evaluated on accessibility, cost, and evidence strength.
I started this as a personal reference—a way to organize what actually works for healthspan optimization. No sponsored content, no product placements, no algorithmic feeds. After building it for myself, I decided to make it public so others could benefit from an unbiased resource.
Navigation
The knowledge base is organized to answer different questions:
- “What should I measure?” → Biomarkers
- “How do I measure it?” → Measurement tools
- “Why does it matter?” → Concepts
- “What should I do?” → Foundations/Optimization/Advanced
The protocols are organized by complexity and accessibility:
📜 Start Here
- The Manifesto: Our evidence-based approach
- How to Use This Index: Understanding the level system
🟢 Level 1: foundations
The non-negotiables. High-ROI, low-cost protocols that form the bedrock of longevity.
- Sleep: The most powerful intervention
- Exercise: Mitochondrial health and metabolic fitness
- Diet: Identifying inflammatory triggers
🟡 Level 2: optimization
Low-cost, high-return interventions that build on the foundations.
- Supplement Basics: Evidence-based supplementation
- Heat Exposure: Sauna protocols and heat shock proteins
- Cold Exposure: Cold plunge and metabolic benefits
🔴 Level 3: advanced
High-cost or complex interventions requiring medical supervision.
- Rapamycin: mTOR inhibition and autophagy
- advanced Lipid Management: ApoB, Lp(a), and cardiovascular risk
- CGM Protocols: Continuous glucose monitoring strategies
🔬 biomarkers
Measurable health indicators to track progress and identify risks.
- Foundational Biomarkers: VO2 Max, HRV, RHR, SpO2
- Advanced Biomarkers: ApoB, Lp(a), and specialized blood markers
📊 measurement
Tools and devices for tracking biomarkers.
- Blood Panel Guide: What to test and when
- Wearables: Data from Oura, Whoop, and CGMs
🧬 concepts
Understanding the biological mechanisms behind longevity interventions.
- Foundational Concepts: Mitochondria, glucose, insulin, inflammation
- Advanced Concepts: Autophagy, mTOR, sirtuins, epigenetics
How to Use This Index
- Start with Level 1: Master the basics before optimizing
- Hover to preview: Mouse over any link to see a summary
- Follow the graph: Use the graph view (right sidebar) to explore connections
- Check backlinks: See what links to each page at the bottom
- Use search: Hit
/to search across all protocols
Medical Disclaimer
This is educational content, not medical advice. Consult with qualified healthcare professionals before implementing any protocol, especially Level 3 interventions.
Recent Updates
Check the measurement section for the latest biomarker protocols and Sleep for the gold-standard foundation protocol.