Longevity protocols explained

LYF+ supports three longevity protocols that can be selected during onboarding. Each is inspired by a well-known public figure in the longevity space and focuses on different levers: Bryan Johnson Blueprint (strict routines and supplementation), David Sinclair Protocol (fasting, cold, NAD+), and Andrew Huberman Stack (light, sleep, behavioral habits). LYF+ recommends the one that best matches your weakest pillar.

Quick comparison

Protocol	Focus	Intensity	Best for
Bryan Johnson Blueprint	Diet, sleep, exercise, 70+ supplements, biomarker tracking	Very high	Data-driven people who commit to strict routines
David Sinclair Protocol	Intermittent fasting, cold exposure, NAD+ precursors, plant-forward eating	High	People attracted to fasting and metabolic interventions
Andrew Huberman Stack	Morning sunlight, delayed caffeine, Zone 2 cardio, consistent sleep, NSDR	Moderate	Beginners and anyone who wants mostly free, behavioral habits

Bryan Johnson Blueprint

Bryan Johnson is a tech entrepreneur running the most measured longevity experiment in the world. His Blueprint protocol rests on three non-negotiable pillars — precise nutrition around 2,250 calories, 45 to 60 minutes of daily exercise, and rigorously consistent sleep with an 8:30 PM bedtime — plus more than 70 daily supplements, quarterly blood panels, and DEXA and MRI scans. Published openly at blueprint.bryanjohnson.com, it is the most transparent self-experiment in the longevity space. Blueprint is extremely demanding and the full version reportedly costs around $2 million per year; the core habits are free and are what LYF+ tracks.

Read the full Bryan Johnson Blueprint guide →

David Sinclair Protocol

David Sinclair is a professor of genetics at Harvard Medical School and the author of Lifespan: Why We Age — and Why We Don't Have To. His personal longevity approach combines three lifestyle levers — intermittent fasting (usually skipping breakfast), brief cold exposure, and plant-forward eating — with a supplement stack that includes NAD+ precursors, resveratrol, vitamin D3, and for him, metformin. Unlike Blueprint, Sinclair explicitly frames his personal stack as experimentation and is careful to separate what the aging science supports from what he takes himself. LYF+ tracks the lifestyle foundation, not the supplements.

Read the full David Sinclair Protocol guide →

Andrew Huberman Stack

Andrew Huberman is an associate professor of neurobiology at Stanford School of Medicine and host of the Huberman Lab podcast. His daily stack is the most approachable of the three — most of it is behavioral and free. The core habits include 5 to 10 minutes of morning sunlight within 30 minutes of waking to anchor the circadian clock, delaying caffeine 90 to 120 minutes, Zone 2 cardio three to four times per week, a consistent bedtime, and brief cold exposure. Because Huberman's stack aligns closely with the 4 pillars LYF+ measures, it is the default recommendation for beginners.

Read the full Andrew Huberman Stack guide →

How LYF+ picks the right protocol for you

During onboarding, LYF+ looks at your weakest pillar (the one with the lowest score on your first day of data) and your selected motivation, and then recommends the protocol that most directly addresses that gap:

• Weak sleep or stress? Huberman Stack is usually the recommendation — morning light, consistent bedtime, and NSDR are direct sleep levers.
• Weak activity or recovery, metabolic focus? Sinclair Protocol — fasting and cold exposure target metabolic and recovery pathways.
• Already disciplined, want the strictest optimization? Blueprint — the most rigorous daily structure for maximal data tracking.

You can change your protocol at any time in the Settings screen, and LYF+ will retune its notification rules around the new choice.