Most longevity advice is noise. After reviewing hundreds of studies, here's what consistently shows up:

1. Zone 2 cardio (150+ min/week)

Not HIIT. Not walking. The boring middle ground — conversational pace where you can still talk but you're working. This is the single best predictor of all-cause mortality reduction. Peter Attia has been shouting this for years and the data backs it up.

2. Time-restricted eating (not fasting)

You don't need 72-hour fasts. A consistent 10-12 hour eating window improves insulin sensitivity, reduces inflammation markers, and supports autophagy without the cortisol spike of extreme fasting. The research from Salk Institute on this is compelling.

3. Sleep consistency > sleep duration

Going to bed and waking up at the same time matters more than getting 8 hours. Irregular sleep patterns are linked to metabolic syndrome independent of total sleep time. Fix your schedule before you buy a $200 supplement stack.

The unsexy truth: these three things will do more for your healthspan than any peptide, supplement, or biohack.

I break down the actual protocols and dosing inside Longevity Insider — the research, the implementation, and what I'm personally doing.