The Foundation Stack
The 90%. Everything that actually moves the needle, in the order to build it.
- Nutrition
- Sleep
- Aerobic base
- Strength
- Protein
- + 6 more
The Health & Longevity Almanac · 46 entries, graded in the open
The whole field,
honestly graded.
Sleep to statins, creatine to peptides — a comprehensive, plainspoken guide to what people actually ask about. Read any entry for its graded, cited verdict, or follow a stack: a goal-built protocol that shows you how the pieces fit, in what order, with nothing sold.
One quiet rule keeps it honest: foundations first. Every stack is built on the fundamentals before the frontier — so the depth on peptides never tricks you into skipping the basics.
The point of all this
Start with a goal.
Don't just read — follow a stack. Each is a goal-built protocol assembled only from graded entries, foundations first, with a build order and an honest note on what to skip.
The Sleep Stack
Fix the behavior first, then reach for the smallest useful pill — not the other way around.
- Sleep
- Alcohol
- + 5 more
The Muscle & Strength Stack
Training and protein do 95% of it. One supplement helps. The rest is where people get sold.
- Strength
- Protein
- Nutrition
- Sleep
- + 4 more
Browse the guide
Six sections, 46 entries.
Organized from the foundations that do most of the work up to the frontier that mostly doesn't — every entry deep, dated, and cited.
6
Foundations
Sleep · training · nutrition
- Aerobic base
- Sleep
- Nutrition
- Strength
- Alcohol
- + 1 more
3
Heart & Metabolic
The numbers that write the decades
- ApoB / LDL
- Blood pressure
- A1c & glucose
3
Tests & Labs
Testing that changes a decision
- Cancer screening
- Essential labs
- hs-CRP
15
Supplements
The short list that earns its shelf space
- Caffeine
- Creatine
- Psyllium
- Iron
- Melatonin
- + 10 more
11
Medications
Real tools, real trade-offs
- Statins
- GLP-1 (semaglutide)
- SGLT2 inhibitors
- PCSK9 inhibitors
- Ezetimibe
- + 6 more
8
Frontier
Peptides, senolytics & the experiments
- Urolithin A
- NMN & NR
- Rapamycin
- Spermidine
- Resveratrol
- + 3 more
Why the order is trustworthy
The one rule behind every ranking.
A guide this comprehensive could easily let a novel peptide outshine a walk. Ours can't. Tier decides rank before any score is compared, so the fundamentals always sit beneath the frontier — visually and editorially. Hover the shape to see how little room the exciting stuff really gets.
Read the full method →Interesting · unproven
Does most of the work
I
Foundations
60% of what moves the needleSleep, training, nutrition. The unglamorous base that does most of the work. If these are shaky, everything above is noise.
II
Heart & Metabolic
20% of what moves the needleThe risk numbers that predict how the decades go: blood pressure, ApoB, glucose. Measured, then managed.
III
Tests & Labs
9% of what moves the needleTests that change a decision, and the expensive noise that doesn't. Information is only useful if it moves your hand.
IV
Supplements
7% of what moves the needleA short list earns its shelf space. Most don't. Graded honestly, dosed specifically, never as a substitute for the base.
V
Medications
3% of what moves the needleReal tools with real mechanisms and real trade-offs. Adult context, not fear or hype — and a conversation with a clinician, not the internet.
VI
Frontier
1% of what moves the needlePeptides, rapamycin curiosity, the experiments. Plausible mechanisms, thin human evidence. Interesting is not the same as proven.