Protocol Comparison
Longevity Protocols
What the world's top longevity researchers actually do — compared side by side, with evidence ratings.
Bryan Johnson
Tech entrepreneur spending $2M+/year on his Blueprint protocol to reverse aging.
Peter Attia
Physician focused on lifespan & healthspan through metabolic health and exercise.
Rhonda Patrick
Biomedical scientist advocating nutrient-dense diets, sauna, and cold exposure.
David Sinclair
Harvard geneticist researching epigenetic reprogramming and NAD+ biology.
Dave Asprey
Bulletproof founder and biohacker focused on brain performance and fat loss.
Side-by-Side Comparison
What They All Agree On
Exercise is #1
All agree regular exercise beats any supplement.
Sleep matters hugely
Every protocol prioritizes 7–8+ hours of quality sleep.
Whole foods first
Diet quality is foundational across all approaches.
Test, don't guess
Blood work and biomarkers guide personalization.
Stress hormesis
Cold, heat, or fasting — controlled stress builds resilience.
Targeted supplementation
Supplements fill gaps, not replace good habits.
Protocol Deep Dives
The Longevity Evangelists: Who They Are and How Their Protocols Compare
Bryan Johnson, Dave Asprey, Peter Attia, Rhonda Patrick, and David Sinclair — their protocols compared side by side with practical takeaways.
Read full article · 12 min
Zone 2 Cardio: The Longevity Exercise That Feels Too Easy
Peter Attia calls it the most important exercise for longevity. Zone 2 cardio builds mitochondria, burns fat, and predicts how long you'll live.
Read full article · 7 min
The Science of Sauna: How Heat Exposure Cuts Mortality by 40%
Finnish studies following thousands of men for 20+ years found that regular sauna use dramatically reduces death from cardiovascular disease, stroke, and all causes.
Read full article · 7 min
The Rejuvenation Olympics: Inside the Competition to Age Backwards
A global leaderboard where competitors race to slow their biological aging. Using epigenetic testing, the Rejuvenation Olympics ranks who's aging the slowest — and Bryan Johnson is winning.
Read full article · 10 min