The weekly briefing for a well optimized life
FREE EVIDENCE-BASED GUIDE
The 10 things that actually add years to your life, ranked by the evidence.
Most longevity advice is vague where the action lives, or it sells you a pill. This free guide is the opposite: the ten behaviors with the strongest human evidence, ranked so you know what to do first. No supplements to buy. No prescriptions. No $1,200 wearable.
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Every claim cited and named study, from the BMJ, the Lancet, JAMA and the 85-year Harvard Study.
THE proof
DRAWN FROM THE HIGHEST-QUALITY LONGEVITY RESEARCH AVAILABLE
The BMJ · The Lancet · JAMA · NEJM · Mayo Clinic Proceedings · British Journal of Sports Medicine · Nature Human Behaviour · Cochrane · Peter Attia, MD · Andrew Huberman, PhD · Matthew Walker, PhD · The 85-year Harvard Study of Adult Development
What’s inside
Read it in ten minutes. Act on it this week.
✅ The single habit that predicts lifespan better than almost anything else, and the two-part weekly routine that builds it. The fittest adults have roughly half the death rate of the least fit, across 2.26 million people.
✅ The exact "start here" action for all ten protocols, the smallest version you can do this week without rearranging your calendar.
✅ Every claim cited to a named study, year, and journal, so you can verify any of it or take it to your own doctor.
✅ The step count that cuts your risk of dying by nearly half, and why it is far lower than 10,000 that’s linked to a 47% lower all-cause mortality.
✅ A one-page ranking table, so you can see at a glance which behavior to fix first and what it is worth.
WHY THIS IS DIFFERENT
We ranked them
Every protocol gets a score out of 25: its impact (how much it moves the needle in the best studies) times its evidence strength (how good and consistent the proof is). Higher score, higher rank.
One honest note we put right in the guide: you cannot run a 30-year trial that assigns people to "never exercise" and counts the deaths. So the strongest lifestyle levers rest on huge real-world studies, not lab trials. We weighed both, and we tell you which is which on every entry.
common questions
Your questions answered
Is this medical advice?
No. It is educational content, not personalized medical advice. It points to universally beneficial, low-cost behaviors backed by mainstream peer-reviewed research, and links to the original sources so you can have a better conversation with your own doctor. If you manage a condition or take medication, talk to your physician before changing anything.
What exactly do I get?
A clean PDF you can read in ten minutes, plain-english, no jargon. The ten protocols, each with the proven benefit, the effect size, the dose, and a "start here" action, plus a one-page ranking table. Save it to your phone or print the table.
How is it delivered?
Instantly. We will email you the download link for the report (PDF) that includes a full biography of scientific journal citations. Read it on any device, print what you like.
10 protocols ranked. Free.
Start with number one this week. Ten minutes to read, a lifetime to benefit from.
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The journals do the proving. We do the translating.