Protocols
Protocols are systems, not single interventions. The longevity research consistently shows that no single supplement, exercise, or habit moves the needle by itself — it is the combination and timing that produces measurable results. These articles put the pieces together into actionable systems.
Each protocol in this section combines multiple evidence-based interventions: supplementation stacks with specific dosages and timing, exercise structures tailored to the goal, sleep optimization strategies, and nutritional frameworks. We specify what to do, when to do it, and why — with references to the studies that inform each decision.
Topics include morning routines built around circadian biology, evening protocols for maximizing deep sleep, fasting-exercise combination strategies, and seasonal approaches to training and supplementation. We also cover how to track results — which biomarkers to monitor, how often to test, and what changes in lab values actually mean.
The format is deliberately practical. Each protocol includes enough scientific context to understand why it works, followed by step-by-step implementation details. No vague recommendations — specific compounds, specific doses, specific timing.
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The Outlive Protocol: Daily Systems
The operating system for a longer, sharper, more resilient life. The protocol that ties it all together.
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Frequently asked questions
How do I know which protocol to start with?
Start with sleep. It is the single highest-leverage intervention because it affects everything else — hormone production, cognitive performance, recovery from exercise, metabolic health, and mood. Get your sleep architecture right first, then layer in nutrition, exercise, and supplementation. Trying to optimize everything simultaneously usually means optimizing nothing.
How long does it take to see results from a new protocol?
It depends on what you are measuring. Subjective improvements in sleep quality and energy can appear within days. Changes in body composition from exercise protocols typically take 4-8 weeks. Shifts in bloodwork markers like fasting glucose, inflammatory markers, or lipid profiles usually require 8-12 weeks of consistent adherence before meaningful changes show up in lab results.
Can I combine multiple protocols at once?
Yes, but introduce changes one at a time so you can attribute effects correctly. If you change your sleep protocol, supplement stack, and exercise routine simultaneously, you will not know which variable is driving any improvements you notice. Add one new element every 2-4 weeks and track how your metrics respond before adding the next.