My Longevity Protocol vs. Sinclair's Protocol.

 


Longevity LeverYour Habit (Brian)Sinclair’s Protocol
Intermittent fasting21:3 daily16:8 or similar
NAD boostersNMN dailyNMN + resveratrol
Exercise3-mile run + HIIT + strengthHIIT + strength
Sauna / heat hormesis160°F+, 15 min, 2–3×/weekRegular sauna
Cold exposureCold bedroom + thin sheet nightlyRecommends cold exposure
Plant-forward dietBroccoli nightlyPlant-heavy diet
SulforaphaneBroccoli → sulforaphaneSupports cruciferous vegetables
Vitamin D3/K2D3 + K2 from eggsD3/K2 supplement
Sleep qualityDeep, uninterrupted sleepEmphasizes deep sleep
HormesisFasting + HIIT + sauna + coldFasting + cold + heat + exercise

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