The Alive protocol · Updated August 2026
Sleep at least 7 hours regularly. Accumulate 150–300 minutes of moderate aerobic work—or 75–150 vigorous—plus strength training on at least 2 days each week. Eat mostly minimally processed food, avoid nicotine, know your blood pressure, and treat real risk with a clinician. Advanced drugs and stacks come last.
High-confidence behaviors and risk reduction
Clinician-guided markers that can change care
Supplements and medical interventions with an indication
High confidence
Create a nightly sleep opportunity that reliably produces at least 7 hours, keep wake time reasonably consistent, and investigate persistent snoring, insomnia, or daytime sleepiness instead of masking it with stimulants.
Track: sleep duration, wake-time consistency, daytime function
Primary guidanceHigh confidence
Accumulate 150–300 minutes of moderate aerobic activity or 75–150 minutes of vigorous activity each week, plus muscle-strengthening work on at least 2 days. Start below that target if needed and progress without heroics.
Track: weekly minutes, strength sessions, walking volume
Primary guidanceHigh to moderate confidence
Base most meals on minimally processed foods: vegetables, fruit, legumes, whole grains, nuts, olive or other non-tropical oils, fish or lean protein, and enough protein to support training. Treat alcohol as a tradeoff, not a longevity supplement.
Track: meal consistency, fiber-rich plants, protein distribution
Primary guidanceHigh confidence
Do not use nicotine. Know your blood pressure with a validated upper-arm cuff and proper technique. Review lipids, glucose markers, family history, vaccinations, and age-appropriate screening with a clinician.
Track: home BP average, clinician-guided labs and screening
Primary guidanceConditional or experimental
Supplements, hormones, peptides, metformin, rapamycin, and other advanced interventions are not the foundation. Use a specific problem, measurable endpoint, risk review, and qualified clinician—not fear of aging—as the entry criteria.
Track: indication, endpoint, adverse effects, stop rule
Evidence and risk vary by intervention and patient.
A useful dashboard is small
More measurements can create more anxiety without creating better decisions. Start with the few variables that reveal adherence, function, and common cardiometabolic risk.
Daily
Sleep, movement, training or recovery, food pattern
Weekly
Aerobic minutes, strength sessions, schedule adherence
Periodic
Home BP average, symptoms, performance trend
Clinician-led
Labs, screening, medication and risk decisions
The paid Blueprint adds the weekly planner, 90-day dashboard, training structure, meal defaults, and decision rubric for advanced interventions. It is the implementation layer—not a different set of fundamentals.
One-time purchase. Secure Stripe checkout. Private PDF download after product verification.
For most adults, the highest-confidence protocol is not a drug stack. It is sufficient and regular sleep, aerobic and resistance exercise, a mostly minimally processed eating pattern, no nicotine, and active management of blood pressure and other clinician-guided risk factors.
Not by default. Supplements can be useful for a documented deficiency, a specific dietary gap, or a defined clinical goal. They should not outrank sleep, training, nutrition, blood pressure, and smoking cessation.
Human longevity evidence is not strong enough to make either medication a universal recommendation for healthy adults. Both have real risks and should only be considered with a qualified clinician, a clear indication, monitoring, and a stop rule.
Start with measurements that change care: properly measured blood pressure, standard lipids and glucose markers, body-composition or waist trends when useful, fitness and strength, sleep symptoms, family history, and age-appropriate preventive screening. Exact tests and targets should be individualized with a clinician.
Run a stable minimum protocol for roughly 8 to 12 weeks before judging it, unless symptoms or a clinician tell you to stop sooner. Change one meaningful variable at a time so you can tell what helped and what created side effects.
Educational content, not medical advice. Seek urgent care for severe or sudden symptoms. Medication, hormone, supplement, screening, and lab decisions should be individualized with a qualified clinician.
