https://longevity.how/en/ Research-backed longevity articles, device tests and protocols. Doses, prices, numbers and sources — no hype. en https://longevity.how/en/supplements/glycine/ https://longevity.how/en/supplements/glycine/ Three grams of glycine taken 60 minutes before bed shortened sleep latency and improved next-day wellbeing in several small Japanese randomised trials. The mechanism is a drop in core body temperature via NMDA receptors in the suprachiasmatic nucleus. Evidence is preliminary: samples in the teens, one centre, no large replication. Wed, 12 Aug 2026 00:00:00 GMT https://longevity.how/en/protocols/sleep-protocol/ https://longevity.how/en/protocols/sleep-protocol/ A fourteen-day sequence of four changes introduced one at a time: fixed wake time, morning light, bedroom temperature and a caffeine cutoff. You log two numbers a day. Expect sleep latency to shorten by 10 to 20 minutes by day fourteen, with the circadian part needing the full two weeks. Mon, 10 Aug 2026 00:00:00 GMT https://longevity.how/en/sleep/sleep-hygiene/ https://longevity.how/en/sleep/sleep-hygiene/ Four sleep hygiene rules have real evidence: a fixed wake time, a bedroom at 17 to 19°C, caffeine cut 8 to 10 hours before bed, and no evening alcohol. Blue-light blockers, avoiding the clock and general winding down have far weaker support than their popularity suggests. Wed, 05 Aug 2026 00:00:00 GMT https://longevity.how/en/supplements/ https://longevity.how/en/supplements/ Of the popular longevity supplements, four have human trials: creatine, omega-3, vitamin D where deficiency is documented, and magnesium. NMN, NR and spermidine rest mainly on animal models and small samples. Start with blood work, not a shop. Mon, 03 Aug 2026 00:00:00 GMT https://longevity.how/en/protocols/ https://longevity.how/en/protocols/ A protocol is an instruction, not an article: prerequisites, numbered steps with times and doses, expected effects with a date, and an explicit evidence level. Every protocol has a minimal version, meaning what you must do, and a full version, meaning what you add once the basics hold. Sun, 02 Aug 2026 00:00:00 GMT https://longevity.how/en/sleep/ https://longevity.how/en/sleep/ Adults need 7 to 9 hours of sleep. One week at 5 hours cuts insulin sensitivity by roughly 20% in healthy men. Three interventions carry the strongest evidence: a fixed wake time, a bedroom at 17 to 19°C, and daylight within the first hour after waking. Sat, 01 Aug 2026 00:00:00 GMT