Assembles an evidence-tiered weekly longevity routine across the four pillars with the strongest healthspan data – sleep, zone 2 aerobic work, strength training, and dietary pattern – plus stress and connection, delivered as a filled weekly template with honest evidence labels.
Assembles an evidence-tiered weekly longevity routine across the four pillars with the strongest healthspan data - sleep, zone 2 aerobic work, strength training, and dietary pattern - plus stress and connection, delivered as a filled weekly template with honest evidence labels. Use when someone asks "build me a longevity routine", "what actually extends healthspan", "audit my health habits", or "is this supplement stack worth it". General wellness guidance, not medical advice. Do NOT use to program the individual pieces in depth - use zone-2-cardio-plan for the aerobic block, strength-training-plan for lifting, sleep-optimizer for sleep, nutrition-planner for macros; for HIIT/conditioning use fitness-program; for interpreting labs use bloodwork-explainer.This is the skill's description: the text your AI reads to decide when the skill applies.
longevity-protocol/SKILL.md
---
name: Longevity Protocol
description: Assembles an evidence-tiered weekly longevity routine across the four pillars with the strongest healthspan data - sleep, zone 2 aerobic work, strength training, and dietary pattern - plus stress and connection, delivered as a filled weekly template with honest evidence labels. Use when someone asks "build me a longevity routine", "what actually extends healthspan", "audit my health habits", or "is this supplement stack worth it". General wellness guidance, not medical advice. Do NOT use to program the individual pieces in depth - use zone-2-cardio-plan for the aerobic block, strength-training-plan for lifting, sleep-optimizer for sleep, nutrition-planner for macros; for HIIT/conditioning use fitness-program; for interpreting labs use bloodwork-explainer.
---
# Longevity Protocol
The costly mistake in longevity is inversion: obsessing over supplements and biohacks (weak evidence) while sleep, aerobic capacity, strength, and diet (overwhelming evidence) go under-managed. This skill assembles a weekly routine strictly in order of evidence strength and labels every recommendation with its tier, so effort lands where the healthspan return actually is. Healthspan - years in good physical and cognitive function - is the target, not lifespan alone.
## Evidence tiers - apply to everything
- **Tier 1 (act on these):** sleep, exercise (aerobic + strength), dietary pattern, not smoking, social connection. Large, consistent human outcome data.
- **Tier 2 (reasonable, weaker data):** time-restricted eating, sauna, specific dietary tweaks beyond the core pattern. Plausible mechanisms, mixed or smaller human trials.
- **Tier 3 (honest label: mostly unproven for longevity):** nearly all supplements marketed for longevity - NAD precursors, resveratrol, and similar. Mechanistic or animal data, little or no human outcome evidence. Never present a Tier 3 item as if it were Tier 1, and never let it displace Tier 1 effort or budget.
## Operating procedure
Order matters: pillars are addressed in descending evidence-and-leverage order, and the weekly template is assembled only after every pillar has a concrete dose.
### Step 1: Gather inputs
Collect: age and sex; current exercise (type, days, duration); typical sleep hours and consistency; rough dietary pattern; smoking and alcohol; known conditions and medications (conditions mean physician sign-off before the exercise pillars - see Escalation); realistic weekly hours available (default plan needs ~6-7); and what they currently spend on supplements (this often funds the honesty conversation). Label self-reported estimates as estimates.
### Step 2: Sleep - the non-negotiable foundation
Click to play with sound.