Videos — 60-Second Longevity Protocols

Stop chasing a weekly step average you rescue on Sunday.

Standing all day isn't the upgrade — alternating is.

Thirty grams of fibre a day is unremarkable advice — the ramp is the part that decides whether you stay.

Breathe through your nose by default — walking, low-intensity cardio, desk work, sleep.

Two cardiovascular stimuli in one session, without doubling your time.

Three minutes in eleven-degree water, two or three times a week — that's the whole protocol.

Last coffee of the day — and it's early.

38 grams of protein in a 15-minute lunch — no cooking required.

Most people doing Zone 2 are actually in Zone 3.

Three minutes at the end of your shower to train your nervous system.

One plate that moves your Prime Age in the right direction.

Cardio won't save your aging muscle — strength training will.

How you break a fast matters more than the fast itself.

42 grams of protein and over 2 grams of omega-3 in a single bowl.

Coffee or green tea? It's not about which is healthier.

Grounding is everywhere right now. Let's be honest.

Before a high-stakes call and your heart's racing?

First thing on waking, before I touch my phone, I measure heart-rate variability for sixty seconds.

Here's a one-minute test of how calm your breathing really is.

Ten minutes of red and near-infrared light on bare skin, a few times a week.

Four sauna sessions a week, twenty minutes each, around eighty degrees.

No sauna? A hot bath does the trick.

Stuck working under bright light late at night? Amber blue-blocker glasses for the last ninety minutes before bed.

Big carb meal, a sweet drink, dessert? Walk it off — ten to fifteen minutes within half an hour of finishing.

For two weeks I wore a glucose monitor and logged every breakfast and lunch.

Just finished a strength session — and I'm waiting.

Four seconds in, four seconds hold, four seconds out, four seconds hold — that's box breathing.

Out on the trail, keeping this pace conversational — that's Zone 2.

This lake is eleven degrees Celsius, and I'm about to give it three minutes.

Barefoot on the sand, ten minutes after sunrise.

This one costs nothing and protects your sleep.

Here's a three-minute reset for when your mind won't settle.