Extremely high
Wake within a ±30 min window, every day.
CostFree
Time-
EnergyModerate
ImpactExtremely high
Read more →
Goal
How to live longer
The evidence here is about risk over decades, not guarantees. Ranked the same way everything else is.
7 scored on impact, energy, cost and time — the same formula the whole site runs on. How the scoring works.
- Important
150 min/week.
CostFreeTime150 min/wkEnergyChallengingImpactExtremely highRead more →
- Important
2–3x/week.
Cost$0–60/moTime3–4 hrs/wkEnergyChallengingImpactExtremely highRead more →
- Important
- Important
05 4×4 intervals
2.08Four 4-minute hard bouts at 90–95% of max heart rate, three easy minutes between, up to 3×/week on any cardio you like. In trials it raises VO2max about 1–1.5 METs in 6–10 weeks for people with an aerobic base — one of the fastest known fitness gains per week of training. Higher fitness is one of the strongest mortality correlates known; nobody has trialed the leap from eight weeks of this to living longer, and we won't pretend otherwise.
CostFreeTime~40 min/session, ~2 hr/wkEnergyGenuinely hardImpactHigh — fitness, not proven lifespanRead more →
- Nice to have
In the only tightly controlled feeding trial, adults offered an ultra-processed diet passively ate ~500 kcal/day more and gained 0.9 kg in two weeks, and an 8-week free-living RCT found roughly double the weight loss on a minimally processed diet — that is the causal core, and it covers intake and short-term weight only. The larger claims (mortality +21%, diabetes +12%, depression) come from cohorts and are associations, not proof. Start with the worst offenders — sugary drinks, processed meats, packaged snacks — and shift toward short-ingredient-list foods, mostly by cooking more of your own meals.
CostGroceries run ~40% more per calorieTimeShared with cooking at homeEnergySustained swaps vs cheap defaultsImpactRCT: intake and short-term weightRead more →
- Nice to have