Guides

How to assemble a sensible supplement stack: when supplements are worth taking, how to judge the evidence, what helps with common deficiencies, and what is still an experiment.

A practical sleep hygiene protocol: how much sleep you need, the eight habits that matter most, what to do about insomnia, and a two-week plan to reset your nights.

A longevity diet puts plants at the center: half the plate vegetables, a quarter protein, a quarter whole-food carbohydrates, with 1.2–1.6 g of protein per kg a day.

A longevity training program rests on three pillars — a zone 2 aerobic base, high-intensity intervals and strength work — with ready-made weekly plans for three levels.

Sensible biohacking without the hype: the priority pyramid, a step-by-step start with sleep, movement and food, what to measure, and a 30-day plan.

An evidence-based guide to slowing aging: movement, food, sleep, quitting smoking and the markers worth tracking, with WHO numbers and a 4-week starter plan.