https://longevityclub.com.ua/en/articles/ Longevity Club — Articles en https://longevityclub.com.ua/en/articles/dan-4mf-jul3-2026/ In this 4 Minute Fridays digest: a 46-year Danish study links VO2max to years of extra life, a Phase 2 trial pairs apitegromab with tirzepatide to protect muscle on GLP-1s, and why Dan Go gets blood work every 4–6 months. Fri, 03 Jul 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-jul3-2026/ https://longevityclub.com.ua/en/articles/running-efficiency-explained/ What running efficiency (Efficiency Factor) measures, a rough athlete-level orientation table, and why the number that matters most is your own trend over time. Sun, 14 Jun 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/running-efficiency-explained/ https://longevityclub.com.ua/en/articles/how-to-make-super-veggie/ Super Veggie is one of Bryan Johnson's go-to longevity lunches — he eats it almost every day. The full at-home recipe: black lentils, broccoli, cauliflower, mushrooms, plus a smoothie-bowl variant and the video walkthrough. Wed, 10 Jun 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/how-to-make-super-veggie/ https://longevityclub.com.ua/en/articles/dan-4mf-jun5-2026/ Potato-maxxing beats keto for satiety, post-workout heat outperforms ice baths for muscle growth, and the merino shirt Dan has worn in nearly every YouTube video for two years. Fri, 05 Jun 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-jun5-2026/ https://longevityclub.com.ua/en/articles/why-olive-oil-shots/ Morning olive oil shots are all over social media — but is it a wellness fad or legit science? The answer depends on one thing: the quality of your olive oil. Thu, 04 Jun 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/why-olive-oil-shots/ https://longevityclub.com.ua/en/articles/7-fat-loss-cheat-codes-at-46/ After 20+ years coaching fat loss, Dan Go shares 7 specific, overlooked strategies that work regardless of where you're starting — from protein timing to finding your personal bottleneck. Tue, 02 Jun 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/7-fat-loss-cheat-codes-at-46/ https://longevityclub.com.ua/en/articles/track-your-health-for-free/ Wearables are useful — but not required. Bryan Johnson walks through the three free health metrics that matter most, how to measure them with just your hands, and how to improve each one. Sun, 31 May 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/track-your-health-for-free/ https://longevityclub.com.ua/en/articles/how-i-fixed-my-metabolic-health-at-46/ Dan Go on the five levers that actually moved his metabolic markers at 46, why late-night eating wrecks a struggling metabolism, and the book that shaped 20 years of coaching. Fri, 29 May 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/how-i-fixed-my-metabolic-health-at-46/ https://longevityclub.com.ua/en/articles/my-evening-routine-2026/ Bryan Johnson is asleep within 3 minutes of his head hitting the pillow, every night. Here are the 9 evening protocols — from a noon final meal to a 60-minute wind-down — that took 5 years to build. Thu, 28 May 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/my-evening-routine-2026/ https://longevityclub.com.ua/en/articles/what-i-look-for-in-a-sauna/ Bryan Johnson on the dry sauna protocol that took his toxin levels below baseline in 15 sessions — what to look for, how it works, and his exact protocol. Tue, 26 May 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/what-i-look-for-in-a-sauna/ https://longevityclub.com.ua/en/articles/1-percent-resting-heart-rate/ At 46, lifting alone left my resting heart rate merely average. Here's the research that changed my mind and the exact Zone 2, REHIT, sauna, and nasal-breathing protocol I'm using to reach elite by 47. Tue, 26 May 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/1-percent-resting-heart-rate/ https://longevityclub.com.ua/en/articles/how-to-make-a-longevity-bowl/ Bryan Johnson's longevity bowl on repeat — leafy greens, cruciferous vegetables, legumes, and antioxidant-rich herbs and spices for broad nutrient coverage. Here's the full ingredient list and step-by-step recipe so you can eat like Bryan. Sun, 24 May 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/how-to-make-a-longevity-bowl/ https://longevityclub.com.ua/en/articles/dan-vo2max-4mf-may-22/ A 10-minute REHIT bike protocol that raised VO2 max 10-13% in sedentary adults, plus the two free, science-backed levers (eat less sometimes, train hard enough to feel it) that switch on autophagy. Fri, 22 May 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-vo2max-4mf-may-22/ https://longevityclub.com.ua/en/articles/my-haircare-protocol-2026/ Bryan Johnson's full haircare protocol: how he reversed hair loss and gray hair from his late 20s to a full head of hair at 48 — nutrition, peptide shampoo and serum, laser cap, and oral plus topical minoxidil. Tue, 19 May 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/my-haircare-protocol-2026/ https://longevityclub.com.ua/en/articles/3-meals-12-percent-body-fat/ The leanest people aren't chasing variety. Here are the three simple, repeatable meals Dan Go ate almost every day to get to 12% body fat — plus why eating the same meals can outperform discipline. Tue, 19 May 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/3-meals-12-percent-body-fat/ https://longevityclub.com.ua/en/articles/my-sleep-temperature-protocol/ A 9°F rise in nighttime temperature costs you the equivalent of 6 days of sleep a year. Bryan Johnson breaks down why sleep temperature matters across every sleep stage, how to stay cool, and the exact protocol he uses for 100% sleep performance. Sun, 17 May 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/my-sleep-temperature-protocol/ https://longevityclub.com.ua/en/articles/stress-can-age-you/ Chronic stress shortens your telomeres — the equivalent of 10+ years of extra aging. Bryan Johnson breaks down what stress does to the body and the evidence-backed ways to protect yourself. Fri, 15 May 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/stress-can-age-you/ https://longevityclub.com.ua/en/articles/dan-30-calorie-trick-4mf-may-15/ Dan's 4 Minute Friday: the psyllium husk trick that beats hunger before your biggest meal, what your blood lipids reveal about how you'll age, and why the window to get fit never closes — it only closes when you stop. Fri, 15 May 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-30-calorie-trick-4mf-may-15/ https://longevityclub.com.ua/en/articles/are-you-phone-addicted/ The average person spends 78 days a year on their phone. Bryan Johnson shares 12 practical habits to take back your time, protect your sleep, and break the dopamine loop. Tue, 12 May 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/are-you-phone-addicted/ https://longevityclub.com.ua/en/articles/7-exercises-that-reverse-aging/ Most of what we call aging is just damage from lack of use. Dan Go shares the 7 movements he's built his own training around, each targeting a specific capacity you lose with age, so you stay strong and capable for decades. Tue, 12 May 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/7-exercises-that-reverse-aging/ https://longevityclub.com.ua/en/articles/my-skincare-routine-2026/ Bryan Johnson reversed his skin age by the equivalent of 9 years in five years. Here's his full skincare playbook: the basics, his daily protocol, diet and supplementation, and the advanced therapies he uses. Fri, 08 May 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/my-skincare-routine-2026/ https://longevityclub.com.ua/en/articles/4mf-four-minute-exercise/ Dan's 4 Minute Friday: 4 minutes of vigorous daily movement cuts death risk by 40%, why shoes belong at the door, and the ApoB biomarker Dan tracks every 6 months to stay ahead of heart disease. Fri, 08 May 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/4mf-four-minute-exercise/ https://longevityclub.com.ua/en/articles/28-day-metabolic-reset/ Most weight-loss plans ask you to go slow — and most people quit before they see results. Dan Go's 28-Day Metabolic Reset flips the script: go hard for two weeks, build real momentum, and rewire your taste buds for good. Tue, 05 May 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/28-day-metabolic-reset/ https://longevityclub.com.ua/en/articles/dan-4mf-may-1-staying-young/ Dan's 4 Minute Friday: the Peakspan concept that redefines what 'healthy' really means, why GLP-1 muscle-loss fears are overblown, and a pen obsession that might be the next thing on your desk. Fri, 01 May 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-may-1-staying-young/ https://longevityclub.com.ua/en/articles/my-house-was-aging-me/ Bryan Johnson tested his home and found toxins everywhere — in the air, water, and cookware. Here are the 14 steps he took to make his house a healthier place to live. Thu, 30 Apr 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/my-house-was-aging-me/ https://longevityclub.com.ua/en/articles/skin-protocol-at-46/ Dan Go shares the inside-out skin protocol he's refined over 15 years — covering metabolic health, sleep, strength training, and a 3-minute nightly skincare routine that's kept him wrinkle-free at 46. Tue, 28 Apr 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/skin-protocol-at-46/ https://longevityclub.com.ua/en/articles/my-oral-hygiene-protocol-2026/ Bryan Johnson shares his 6-step oral care protocol, daily hygiene tips, and the key metrics to ask your dentist about — because gum disease may raise heart disease risk by 20%. Mon, 27 Apr 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/my-oral-hygiene-protocol-2026/ https://longevityclub.com.ua/en/articles/evoo-body-loves/ 15% of Bryan Johnson's daily calories come from extra virgin olive oil. Here's what the science says about how EVOO supports heart, brain, cell health, and inflammation — and what to look for when choosing one. Fri, 24 Apr 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/evoo-body-loves/ https://longevityclub.com.ua/en/articles/dan-4mf-eating-hack-apr24/ Dan's 4 Minute Friday: eating the same meals over and over drives 37% more weight loss, upper body strength explains 70%+ of male attractiveness ratings, and the protein bar that delivers 28g protein for just 150 calories. Fri, 24 Apr 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-eating-hack-apr24/ https://longevityclub.com.ua/en/articles/daily-habit-death-risk-48/ Most office workers hit 11+ hours of sitting without realising it. Bryan Johnson breaks down why prolonged sitting is so dangerous — and exactly how to counter it. Tue, 21 Apr 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/daily-habit-death-risk-48/ https://longevityclub.com.ua/en/articles/8-biomarkers-predict-aging/ Your mirror can't measure metabolic health. These 8 blood markers — from HbA1c to ApoB — reveal how your body is really aging, often years before any symptoms appear. Tue, 21 Apr 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/8-biomarkers-predict-aging/ https://longevityclub.com.ua/en/articles/dan-4mf-science-eating-lean/ Dan Go's 4MF: how meal timing beats meal obsession for fat loss, why Urolithin A is exciting researchers on aging, LMNT's electrolyte edge, a client's 48-lb transformation, and a Jon Gordon quote on self-talk. Fri, 17 Apr 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-science-eating-lean/ https://longevityclub.com.ua/en/articles/3-minute-glop-breakfast/ Dan Go has eaten the same breakfast every morning for a year — 4 ingredients, under 3 minutes, and one of the biggest reasons he got to 12% body fat at 46. He calls it Glop. Tue, 14 Apr 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/3-minute-glop-breakfast/ https://longevityclub.com.ua/en/articles/how-to-get-strong-bones/ Your bones peak at 25–30 and decline from there — but the right protocol can keep you in the 99th percentile for bone density. Bryan Johnson breaks down the four pillars of lifelong bone strength. Sat, 11 Apr 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/how-to-get-strong-bones/ https://longevityclub.com.ua/en/articles/dan-4mf-stop-tracking-vo2max/ Most longevity research never measured VO2 max — it measured performance. Plus: what really happens when you quit Ozempic, and why Dan drinks AG1 every morning for nutritional insurance. Fri, 10 Apr 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-stop-tracking-vo2max/ https://longevityclub.com.ua/en/articles/nutrition-cheat-codes-at-46/ Dan Go shares 20 specific nutrition habits he has refined over two decades — from the 80% fullness rule and psyllium husk to blue plates and the knockout sleep tea — so you can eat smarter without thinking harder. Tue, 07 Apr 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/nutrition-cheat-codes-at-46/ https://longevityclub.com.ua/en/articles/is-creatine-good-for-non-bodybuilders/ Creatine isn't just for athletes — research shows 5 g a day supports focus, memory, and healthy aging alongside muscle strength. Bryan Johnson breaks down the science and what to look for in a quality supplement. Tue, 07 Apr 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/is-creatine-good-for-non-bodybuilders/ https://longevityclub.com.ua/en/articles/dan-4mf-sleep-tea-apr3/ Dan's 4 Minute Friday: the chamomile-glycine-electrolyte bedtime tea that deepens sleep, a 3-minute desk workout that improves metabolic health, and a morning creatine + electrolyte ritual. Fri, 03 Apr 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-sleep-tea-apr3/ https://longevityclub.com.ua/en/articles/bryans-deep-sleep-protocol/ Sleep deprivation is the new smoking — ranking 3rd in life-expectancy predictors. Bryan Johnson shares what deep sleep actually does to your body and the 10 habits that earned him eight months of 100% perfect sleep. Fri, 03 Apr 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/bryans-deep-sleep-protocol/ https://longevityclub.com.ua/en/articles/dan-lose-20-pounds-by-summer/ A 7-step protocol Dan Go used to help client Jeff drop 27 pounds and lose 50% of his visceral fat in 90 days — covering nutrition, meal timing, training, sleep, and tracking. Tue, 31 Mar 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-lose-20-pounds-by-summer/ https://longevityclub.com.ua/en/articles/5-protocols-to-regrow-hair/ Up to 50% of hair loss goes unnoticed until it's too late. Bryan Johnson breaks down 5 clinically backed interventions — minoxidil, LLLT, peptide serums, and DHT blockers — with timelines, side effects, and what to look for. Mon, 30 Mar 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/5-protocols-to-regrow-hair/ https://longevityclub.com.ua/en/articles/dan-4mf-best-carb-fat-loss/ Dan Go's 4 Minute Friday: why potatoes top the satiety index and how to eat them for maximum fat loss, the truth about organic vs conventional food, and a daily electrolyte habit to boost hydration. Fri, 27 Mar 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-best-carb-fat-loss/ https://longevityclub.com.ua/en/articles/many-skin-creams-dont-work/ Most skincare products overpromise and underdeliver. Bryan Johnson reviewed the science, identified the actives that matter, and built a stack around them. Here's what causes skin aging and how to slow it. Thu, 26 Mar 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/many-skin-creams-dont-work/ https://longevityclub.com.ua/en/articles/my-morning-routine-2026/ Bryan Johnson's 4-hour 46-minute morning has been radically simplified. From a 5 am wake-up to 13 back-to-back protocols — here is exactly what he does and why. Tue, 24 Mar 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/my-morning-routine-2026/ https://longevityclub.com.ua/en/articles/dan-health-trends-2026/ Dan Go breaks down the top 10 health trends of 2026 — from GLP-1s and fibermaxxing to sauna culture and digital detoxes — sharing which ones he's personally testing and which ones he'd rather wait on. Tue, 24 Mar 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-health-trends-2026/ https://longevityclub.com.ua/en/articles/metabolic-discovery-mushrooms/ Bryan Johnson shares a first-in-human finding from his psilocybin protocol: a single mushroom session dropped his estimated HbA1c from 4.7% to 4.4% and pushed his glucose metrics into the top 0.2% of the population. Mon, 23 Mar 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/metabolic-discovery-mushrooms/ https://longevityclub.com.ua/en/articles/dan-4mf-5-cheap-health-buys/ Dan's 4 Minute Friday: five science-backed health buys under $60 total, how 8 weeks of self-talk training builds lasting confidence, and why Dan loves Kit for email. Fri, 20 Mar 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-5-cheap-health-buys/ https://longevityclub.com.ua/en/articles/bryans-adaptogen-protocol/ Viking warriors used rhodiola before battle. Ayurvedic healers prescribed ashwagandha for strength. Modern science confirms their intuition — here's Bryan Johnson's daily adaptogen stack. Fri, 20 Mar 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/bryans-adaptogen-protocol/ https://longevityclub.com.ua/en/articles/dan-psyllium-husk-21-days/ Dan Go experimented with taking 48–56 g of psyllium husk daily for 21 days while living in fiber-poor Mexico. Here's the good, the bad, the ugly — and why fiber is now the third nutrition number he tracks. Tue, 17 Mar 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-psyllium-husk-21-days/ https://longevityclub.com.ua/en/articles/health-protocols-for-women/ Women outlive men but spend more years in poor health. Here's how to tune sleep, nutrition, exercise, and supplements to your menstrual cycle's two distinct phases for better results. Mon, 16 Mar 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/health-protocols-for-women/ https://longevityclub.com.ua/en/articles/dan-4mf-10-dollar-supplement/ Dan's 4 Minute Friday: a COSMOS trial shows a basic daily multivitamin measurably slows biological aging, why HIIT trains your arteries from the inside, and the sweetener Dan uses instead of sugar. Fri, 13 Mar 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-10-dollar-supplement/ https://longevityclub.com.ua/en/articles/collagen-declines-after-25/ Natural collagen production drops ~1% per year after 25, and UV exposure accelerates the loss. Learn the types of collagen, their health benefits, and what to look for in a supplement. Fri, 13 Mar 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/collagen-declines-after-25/ https://longevityclub.com.ua/en/articles/does-bryan-cold-plunge/ Bryan Johnson doesn't cold plunge — but his body temperature has dropped ~4°F to 95.1°F since starting Blueprint, the equivalent of swimming a mile in icy water. Wed, 11 Mar 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/does-bryan-cold-plunge/ https://longevityclub.com.ua/en/articles/dan-5-worst-foods-over-40/ Stanford research shows aging accelerates in two waves — at 44 and 60. Dan Go breaks down the 5 foods that hit hardest after 40 and the simple swaps that protect your metabolism. Tue, 10 Mar 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-5-worst-foods-over-40/ https://longevityclub.com.ua/en/articles/dan-4mf-anti-inflammatory/ Dan's 4 Minute Friday: how dietary fiber lengthens telomeres by up to 4–5 biological years, why stopping food 3 hours before bed improves heart rate variability and blood sugar overnight, and the creatine Dan uses daily. Fri, 06 Mar 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-anti-inflammatory/ https://longevityclub.com.ua/en/articles/heart-attack-risk-monday/ One hour of lost sleep from Daylight Saving Time is linked to 24% more heart attacks on Monday. Bryan Johnson explains why DST hits so hard and how to minimize the damage. Wed, 04 Mar 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/heart-attack-risk-monday/ https://longevityclub.com.ua/en/articles/dan-lose-75pct-visceral-fat/ Mike worked out 6 days a week but couldn't shift his visceral fat — until Dan Go gave him a 3-step protocol covering diet, training, and sleep that eliminated 75% of it in 90 days. Tue, 03 Mar 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-lose-75pct-visceral-fat/ https://longevityclub.com.ua/en/articles/mushrooms-cut-inflammation-35/ Bryan Johnson shares early results from his psilocybin longevity experiment: systemic inflammation dropped from 0.23 mg/dL to undetectable, brain patterns shifted toward a youthful state, and the experience felt like a perceptual factory reset. Fri, 27 Feb 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/mushrooms-cut-inflammation-35/ https://longevityclub.com.ua/en/articles/dan-4mf-best-exercises-vat/ Strength training, daily walking, and sprints beat cardio for burning visceral fat; the 3-hour eating cutoff before bed improves heart rate, blood pressure, and HRV; plus a book on psychedelic therapy. Fri, 27 Feb 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-best-exercises-vat/ https://longevityclub.com.ua/en/articles/omega-3-protocol/ Low omega-3 levels are linked to up to 20% higher all-cause mortality — yet 76% of people don't get enough. Bryan Johnson breaks down what EPA and DHA do, how to get them from food, and what to look for in a supplement. Tue, 24 Feb 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/omega-3-protocol/ https://longevityclub.com.ua/en/articles/dan-8-numbers-aging/ The real threat isn't death — it's a long, diminished quality of life. These 8 performance events reveal exactly where you stand and what to fix before your body quietly falls behind. Tue, 24 Feb 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-8-numbers-aging/ https://longevityclub.com.ua/en/articles/my-hbot-protocol/ Bryan Johnson shares the hyperbaric oxygen therapy protocol behind his most dramatic biomarker improvements yet — wiped inflammation, 300% VEGF increase, and the telomerase activity of a 12-year-old. Fri, 20 Feb 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/my-hbot-protocol/ https://longevityclub.com.ua/en/articles/dan-4mf-viral-walking-workout/ Dan's 4 Minute Friday: the 12-3-30 treadmill workout that burns fat and builds cardio without wrecking your joints, why abdominal fat is a hidden driver of chronic pain, and a 6-in-1 travel cord that simplifies life on the road. Fri, 20 Feb 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-viral-walking-workout/ https://longevityclub.com.ua/en/articles/magic-mushrooms-longevity/ Bryan Johnson ran the most quantified psychedelic experiment in history — 249 biomarkers, 29 vials of blood, 3 doses over 3 months — and found multi-system improvements even at his already 99th-percentile baseline. Wed, 18 Feb 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/magic-mushrooms-longevity/ https://longevityclub.com.ua/en/articles/dan-lower-inflammation-30-days/ Dan Go reveals 4 hidden warning signs of chronic inflammation and a step-by-step 30-day protocol — covering nutrition, movement, sleep, stress, and targeted supplements — to measure and reverse it. Tue, 17 Feb 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-lower-inflammation-30-days/ https://longevityclub.com.ua/en/articles/bad-habit-killing-my-brain/ Bryan Johnson discovered that bad posture was trapping blood in his brain and blocking proper circulation. Here are the 5 changes he made to fix it — no surgery required. Mon, 16 Feb 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/bad-habit-killing-my-brain/ https://longevityclub.com.ua/en/articles/dan-4mf-best-wearable/ Dan's 4 Minute Friday: which wearable wins on sleep, HRV, heart rate, and VO2 max — and why no device gets calories right — plus why loneliness kills more than obesity, and the best video on estimating body fat. Fri, 13 Feb 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-best-wearable/ https://longevityclub.com.ua/en/articles/number-one-longevity-drug/ Bryan Johnson achieved 8 months of perfect sleep and shares the 10-habit system behind it — from identity reframes to temperature, light, and timing. Thu, 12 Feb 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/number-one-longevity-drug/ https://longevityclub.com.ua/en/articles/dan-ozempic-family/ Dan Go shares the High Performance GLP-1 Protocol — the exact 7-step system he uses with coaching clients to protect muscle, build lasting habits, and avoid the rebound trap when taking Ozempic or any GLP-1 drug. Tue, 10 Feb 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-ozempic-family/ https://longevityclub.com.ua/en/articles/dan-4mf-worlds-easiest-diet/ Dan's 4 Minute Friday: the Optimized Mediterranean Diet that drops visceral fat 14% without losing weight, why 1 hour of walking buys 6 hours of life, and an evening journaling system that sharpens your storytelling. Fri, 06 Feb 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-worlds-easiest-diet/ https://longevityclub.com.ua/en/articles/my-hearing-protocol/ Bryan Johnson shares how he discovered his hearing loss, why untreated hearing loss accelerates dementia risk, and the exact protocol he follows to protect his hearing and cognitive longevity. Thu, 05 Feb 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/my-hearing-protocol/ https://longevityclub.com.ua/en/articles/dan-got-abs-back-at-46/ Dan Go went from 190+ lbs and a 36-inch waist to visible abs at 46 — while eating pizza and drinking alcohol. Here's the 4-part blueprint that made it the easiest cut of his life. Tue, 03 Feb 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-got-abs-back-at-46/ https://longevityclub.com.ua/en/articles/groundhog-sleep-protocols/ On Groundhog Day, Punxsutawney Phil emerges from 12 weeks of hibernation to share 5 real Blueprint sleep protocols — from cooling your bedroom to cutting off dinner 4 hours before bed. Mon, 02 Feb 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/groundhog-sleep-protocols/ https://longevityclub.com.ua/en/articles/dan-stop-skipping-breakfast/ Dan's 4 Minute Friday: why skipping breakfast raises body fat and kills muscle mass, how insulin resistance silently predicts 5 major diseases, and a book that cuts through overwhelm with ruthless editing. Fri, 30 Jan 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-stop-skipping-breakfast/ https://longevityclub.com.ua/en/articles/solve-aging-by-2039/ Bryan Johnson announces his most ambitious goal yet: defeating aging by 2039. He shares six years of personal data, the biological proof that immortality is possible, and how AI is making it achievable. Thu, 29 Jan 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/solve-aging-by-2039/ https://longevityclub.com.ua/en/articles/jet-lag-protocol/ Jet lag can cost athletes a gold medal and disrupts performance, mood, and cognition for the rest of us. Kate from Blueprint shares the fasting, light-blocking, and melatonin protocol they used traveling to China with Bryan. Tue, 27 Jan 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/jet-lag-protocol/ https://longevityclub.com.ua/en/articles/dan-health-protocol-outperforms-26yo/ Dan Go walks through the complete daily health stack — evening wind-down, morning routine, and afternoon rhythm — that gives him more energy at 46 than he ever had at 26, despite 10x the responsibilities. Tue, 27 Jan 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-health-protocol-outperforms-26yo/ https://longevityclub.com.ua/en/articles/is-sauna-good-for-you/ Bryan Johnson ran a 90-day dry sauna experiment measuring hundreds of biomarkers. The results show 40% lower all-cause mortality risk, dramatic toxin clearance, and surprising fertility findings. Fri, 23 Jan 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/is-sauna-good-for-you/ https://longevityclub.com.ua/en/articles/dan-4mf-best-body-fat-level/ Dan Go's 4 Minute Fridays: the optimal body fat ranges by age and sex, a study showing 7 minutes of small daily changes can add a year to your life, and Dan Koe's viral system for changing your identity. Fri, 23 Jan 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-best-body-fat-level/ https://longevityclub.com.ua/en/articles/this-drink-linked-to-longer-life/ Matcha is more than a trend — people who regularly drink green tea tend to live longer. Bryan Johnson breaks down matcha's longevity benefits, L-theanine, and why heavy metal testing matters. Wed, 21 Jan 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/this-drink-linked-to-longer-life/ https://longevityclub.com.ua/en/articles/dan-2-sets-training/ Dan Go spent six months testing a radical idea from 1970s bodybuilder Mike Mentzer: just two hard sets per exercise. The result — PRs, better muscle definition, and more recovery — might change how you think about gym time. Tue, 20 Jan 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-2-sets-training/ https://longevityclub.com.ua/en/articles/dan-4mf-avoiding-wearables/ Dan Go's 4 Minute Friday: what happens when you stop outsourcing how you feel to a device, why weight comes back fast after stopping Ozempic, and a protein bar that redefines the category. Fri, 16 Jan 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-avoiding-wearables/ https://longevityclub.com.ua/en/articles/dan-lose-30-pounds-90-days/ Dan Go breaks down the 5-part High Performance Flywheel that helped his client Chris drop 33 pounds and 50% of his visceral fat in 90 days — no endless cardio, no white-knuckling willpower. Tue, 13 Jan 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-lose-30-pounds-90-days/ https://longevityclub.com.ua/en/articles/dan-4mf-best-training-split/ Dan's 4 Minute Fridays: the cardio + lifting combo that beats lifting alone for fat loss, a Vaseline hack that may clear stubborn allergies, and why buying things that last beats buying things that impress. Fri, 09 Jan 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-best-training-split/ https://longevityclub.com.ua/en/articles/healthiest-nut/ Bryan Johnson explains why he eats macadamia nuts every day — an optimal source of monounsaturated fats and the rare Omega-7 palmitoleic acid linked to healthier aging. Wed, 07 Jan 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/healthiest-nut/ https://longevityclub.com.ua/en/articles/dan-best-shape-2026/ Dan Go's 5-step sequential system — from assessing your metabolic baseline to optimizing cardio — plus two cheat codes that make the whole thing stick. Tue, 06 Jan 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-best-shape-2026/ https://longevityclub.com.ua/en/articles/dan-4mf-longevity-factor/ Dan's 4 Minute Friday: the Harvard study that found relationships outlast genes for longevity, why two kiwis a day may be the best skin supplement, and Dan's favourite fruit this week. Fri, 02 Jan 2026 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-longevity-factor/ https://longevityclub.com.ua/en/articles/does-blueprint-do-anything/ Over 350,000 people follow Blueprint. Here's what they say: better sleep, sharper energy, clearer thinking, and healthier skin — in their own words. Tue, 30 Dec 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/does-blueprint-do-anything/ https://longevityclub.com.ua/en/articles/my-results-after-5-years/ Bryan Johnson shares the biomarker results from five years on Blueprint — muscle, bone density, telomeres, and more — and why he believes we may be the first generation who won't die. Sun, 28 Dec 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/my-results-after-5-years/ https://longevityclub.com.ua/en/articles/how-to-test-your-age-free/ Your cells, muscles, and metabolism all leave biological fingerprints. Bryan Johnson shares 7 free at-home tests to discover your various biological ages — and how to improve them. Fri, 26 Dec 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/how-to-test-your-age-free/ https://longevityclub.com.ua/en/articles/dan-4mf-metabolism-40s/ Muscle loss — not age or hormones — is the #1 cause of metabolic slowdown in your 40s. Dan Go breaks down the fix, busts the muscle-confusion myth, and shares this week's favourite book. Fri, 12 Dec 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-metabolism-40s/ https://longevityclub.com.ua/en/articles/dan-4mf-insulin-resistance/ A 10-week study shows insulin-resistant women lose far more fat on low-carb than low-fat — while metabolically healthy people do equally well on either. Match the diet to the metabolism, not the other way around. Fri, 05 Dec 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-insulin-resistance/ https://longevityclub.com.ua/en/articles/what-if-im-not-bryan-johnson/ Blueprint answers the top questions from the 350,000+ people who actually follow the protocol — on dosing, women's health, whole foods, personalization, and why it's not just for billionaires. Wed, 03 Dec 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/what-if-im-not-bryan-johnson/ https://longevityclub.com.ua/en/articles/dan-7-foods-kill-visceral-fat/ After coaching thousands of high performers for 20 years, Dan Go reveals the seven specific foods — from blueberries to green tea — that eliminate visceral fat naturally by changing your biology from the inside out. Tue, 02 Dec 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-7-foods-kill-visceral-fat/ https://longevityclub.com.ua/en/articles/dan-4mf-water-mistake/ Mild dehydration — just 1–2% of body weight — tanks your mood, focus, and energy before you even feel thirsty. Dan Go also shares the surprising brain-protective effect of spirituality and a life lesson thread worth reading. Fri, 28 Nov 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-water-mistake/ https://longevityclub.com.ua/en/articles/what-actually-is-aging/ Aging is accumulated damage — and damage can be prevented. Bryan Johnson explains the biology of aging through the Kelly twins study, plaque buildup, and the daily basics that slow it down. Wed, 26 Nov 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/what-actually-is-aging/ https://longevityclub.com.ua/en/articles/dan-remove-microplastics/ Dan Go shares a science-based 12-week protocol for reducing microplastics in the body — from cutting exposure and donating blood to optimizing gut excretion, sweating, and fighting oxidative stress. Tue, 25 Nov 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-remove-microplastics/ https://longevityclub.com.ua/en/articles/can-nutrients-slow-aging/ Bryan Johnson's Blueprint team analyzed decades of scientific research to identify 36 'supermolecules' — nutrients shown to support healthy aging — and packed them into a single morning protocol. Fri, 21 Nov 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/can-nutrients-slow-aging/ https://longevityclub.com.ua/en/articles/dan-2300-transformations/ After 20+ years coaching thousands, Dan Go reveals 10 universal behavioral patterns behind lasting health transformations — from non-negotiable movement to identity upgrades. Tue, 18 Nov 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-2300-transformations/ https://longevityclub.com.ua/en/articles/dan-4mf-meal-frequency-muscle/ Spreading your daily protein across three even meals builds ~40% more lean mass than loading it at dinner. Dan Go also covers what a 33-year study says about butter vs. seed oils. Fri, 14 Nov 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-meal-frequency-muscle/ https://longevityclub.com.ua/en/articles/your-food-is-making-you-sick/ Bryan Johnson on how he turned himself into a scientific experiment, discovered humanity's food infrastructure is a trap, and built Blueprint to give everyone access to science's best longevity molecules. Thu, 13 Nov 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/your-food-is-making-you-sick/ https://longevityclub.com.ua/en/articles/dan-4mf-fasting-fat-switch/ A new study reveals that after 24 hours of fasting your body activates a second fat-burning system — lysosomal lipolysis — and vigorous exercise beats walking 53-to-1 for longevity. Fri, 07 Nov 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-fasting-fat-switch/ https://longevityclub.com.ua/en/articles/end-of-daylight-saving-time/ As clocks fall back, you gain an hour of sleep but lose evening light, which can disrupt sleep and mood. Andrew Huberman shares science-backed tips on light, temperature, meals, and exercise to help your body adjust quickly. Wed, 05 Nov 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/end-of-daylight-saving-time/ https://longevityclub.com.ua/en/articles/dan-daily-fat-routine/ Dan Go shares the exact step-by-step daily routine — from morning hydration to night wind-down — that helped his client Jeff drop 37 pounds in 12 weeks by making fat loss automatic. Tue, 04 Nov 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-daily-fat-routine/ https://longevityclub.com.ua/en/articles/dan-4mf-vo2max-80yo/ A record-breaking 80-year-old with a VO₂ max of 50 mL·kg⁻¹·min⁻¹ shows that building fitness early — and never giving it back — is the ultimate longevity strategy. Plus: mental imagery that builds real strength. Fri, 31 Oct 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-vo2max-80yo/ https://longevityclub.com.ua/en/articles/dan-over-50-parents-health/ Dan Go's dad just turned 80. Here are the 5 science-backed supplements — creatine, vitamin D3+K2, omega-3s, magnesium, and glycine — he's using to keep his aging parents strong, sharp, and sleeping well. Tue, 28 Oct 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-over-50-parents-health/ https://longevityclub.com.ua/en/articles/dan-4mf-5min-vo2max-17pct/ New research shows brief 'exercise snacks' of 5 minutes or less, done twice a day, can raise your VO₂ max by 5–17% — even with as little as 5–65 minutes of total weekly exercise. Fri, 24 Oct 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-5min-vo2max-17pct/ https://longevityclub.com.ua/en/articles/dan-japanese-sleep-secret/ Japan's adults average just 6 hours of sleep yet top global life expectancy charts. Dan Go unpacks the quality-over-quantity sleep culture — firm futons, hot baths, inemuri naps, and circadian eating — that makes it work. Tue, 21 Oct 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-japanese-sleep-secret/ https://longevityclub.com.ua/en/articles/dan-4mf-15min-add-3-years/ Just 15 minutes of daily exercise cuts early death risk by 14% and adds ~3 years of life. Plus: walk faster for a bigger brain, and the notebook habit Dan picked up from Sahil Bloom. Fri, 17 Oct 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-15min-add-3-years/ https://longevityclub.com.ua/en/articles/dan-best-workout-visceral-fat/ After 20 years of coaching, Dan Go breaks down the only 3 workouts proven to eliminate visceral fat — high-frequency strength training, moderate walking, and one weekly HIIT session. Tue, 14 Oct 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-best-workout-visceral-fat/ https://longevityclub.com.ua/en/articles/dan-4mf-vo2max-44pct/ Dan Go breaks down the brutal Hickson Protocol that boosted VO₂ max by 44%, the Attia grip-strength test for long-term health, and why consistency beats any perfect study routine. Fri, 10 Oct 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-vo2max-44pct/ https://longevityclub.com.ua/en/articles/dan-4mf-2x-fat-loss-switch/ A new UK trial found that swapping ultraprocessed foods for minimally processed ones can literally double weight loss — same calories, radically different results. Plus: morning light beats screen time for athletic performance. Fri, 03 Oct 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-2x-fat-loss-switch/ https://longevityclub.com.ua/en/articles/dan-8-walking-hacks/ The 10,000-steps rule only tells half the story. Here are 8 science-backed walking hacks — from Japanese interval walking to the 12-3-30 method — that accelerate fat loss, boost VO2 max, and extend your life. Tue, 30 Sep 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-8-walking-hacks/ https://longevityclub.com.ua/en/articles/dan-4mf-cheap-supplement/ Melatonin before lifting may spike growth hormone. Plus: a declassified CIA colour-visualization technique for faster healing, and why a water flosser beats string floss. Fri, 26 Sep 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-cheap-supplement/ https://longevityclub.com.ua/en/articles/dan-45-fitness-cheat-codes/ Dan Go shares 24 science-backed fitness cheat codes — from creatine dosing and the Norwegian 4x4 to habit stacking, nasal breathing, and building a health dashboard. Tue, 23 Sep 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-45-fitness-cheat-codes/ https://longevityclub.com.ua/en/articles/dan-4mf-diabetes-50pct/ Sleeping with light on raises diabetes risk up to 67%. Plus: 3 minutes of red light that may boost your vision, and the best fat-loss & muscle podcast of the week. Fri, 19 Sep 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-diabetes-50pct/ https://longevityclub.com.ua/en/articles/dan-best-workout-body-type/ Not everyone is built to do the same exercises. Learn how anthropometry — the science of body measurements — helps you choose lifts that match your proportions for more strength and fewer injuries. Tue, 16 Sep 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-best-workout-body-type/ https://longevityclub.com.ua/en/articles/dan-4mf-fasting-visceral-fat/ A 9-week trial found that pairing intermittent fasting with high protein outperforms plain calorie restriction — more fat loss, less hunger, better muscle retention. Plus: the #1 predictor of health at 80. Fri, 12 Sep 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-fasting-visceral-fat/ https://longevityclub.com.ua/en/articles/dan-4mf-reduce-stress-55pct/ Dehydration amplifies cortisol by 55% and extends the stress surge 30 extra minutes. Dan Go covers the hydration fix, the Harvard longevity mindset study, and his go-to travel camera. Fri, 05 Sep 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-reduce-stress-55pct/ https://longevityclub.com.ua/en/articles/dan-nighttime-routine/ Morning routines are overrated. Dan Go shares his science-backed nighttime routine — from light management and the 321 method to a hot shower and hard bedtime cap — that primes body and mind for deep, restorative sleep. Tue, 02 Sep 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-nighttime-routine/ https://longevityclub.com.ua/en/articles/bryans-daily-diet/ Bryan Johnson stops eating at noon — here is his full daily nutrition protocol, from his 5:25 am pre-workout drink through his final 500-calorie meal, with macros and every ingredient. Sat, 30 Aug 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/bryans-daily-diet/ https://longevityclub.com.ua/en/articles/dan-4mf-2-cheat-codes-100yo/ Scientists studied 300 healthy centenarians in southern Italy and found 2 traits that set them apart — plus the focus-sharpening supplement Dan adds to his morning coffee. Fri, 29 Aug 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-2-cheat-codes-100yo/ https://longevityclub.com.ua/en/articles/dan-worlds-easiest-diet-visceral/ Visceral fat raises inflammation, shrinks your brain, and drives metabolic disease. Dan Go's Optimized Mediterranean Diet — rich in polyphenols — cuts it 2–3× faster than a standard weight-loss plan. Tue, 26 Aug 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-worlds-easiest-diet-visceral/ https://longevityclub.com.ua/en/articles/bryan-molecules-rejuvenate/ After decades of research, scientists identified 62 nutrients linked to markers of health and aging. Blueprint's full stack covers all of them — from Spermidine and NR to Fisetin, Taurine, and CoQ10. Sat, 23 Aug 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/bryan-molecules-rejuvenate/ https://longevityclub.com.ua/en/articles/dan-4mf-supplement-fat-muscle/ Creatine burns fat AND builds muscle — a 2024 meta-analysis confirmed +2.5 lbs lean mass and –1.6 lbs fat at 7 g/day. Plus: why heavy leg training is the most powerful longevity investment you can make. Fri, 22 Aug 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-supplement-fat-muscle/ https://longevityclub.com.ua/en/articles/dan-5-worst-exercises-over-40/ After 40, recovery slows and risk rises. Dan Go breaks down the 5 popular exercises that quietly destroy your knees, shoulders, and spine — and the safer swaps that keep you training for decades. Tue, 19 Aug 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-5-worst-exercises-over-40/ https://longevityclub.com.ua/en/articles/dan-4mf-fat-loss-fruit/ Watermelon beats low-fat cookies for fat loss, a single resistance or HIIT workout raises anti-cancer myokines by up to 47%, and why Dan is putting money behind #TeamWater. Fri, 15 Aug 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-fat-loss-fruit/ https://longevityclub.com.ua/en/articles/dan-8-blood-tests-longevity/ Dan Go shares 8 specific blood tests — from HbA1c to ApoB to an Alzheimer's predictor — that reveal your true internal health far more accurately than how you look in the mirror. Tue, 12 Aug 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-8-blood-tests-longevity/ https://longevityclub.com.ua/en/articles/dan-4mf-best-body-detox/ A 2025 Nature study on 170,000 fat cells reveals the real detox isn't a juice cleanse — it's fat loss. Plus: a 5-minute brain boost and Vietnamese rice paper wraps. Fri, 08 Aug 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-best-body-detox/ https://longevityclub.com.ua/en/articles/dan-5lbs-visceral-fat-step-by-step/ Visceral fat is the silent killer hiding around your organs. Dan Go shares the exact 5-step protocol he used to help his client Jay remove 60% of visceral fat in 90 days. Tue, 05 Aug 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-5lbs-visceral-fat-step-by-step/ https://longevityclub.com.ua/en/articles/dan-4mf-avoid-common-sugar/ A 2025 study found that erythritol — the sweetener in sugar-free drinks and keto ice cream — damages brain blood vessels at everyday doses. Plus: the ideal step count to cut mortality by 47%, and Dan's morning nutrient habit. Fri, 01 Aug 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-avoid-common-sugar/ https://longevityclub.com.ua/en/articles/dan-workout-build-muscle-burn-fat/ Dan Go breaks down Cardio Strength Training — 5 workout formats that combine resistance and cardio into sessions under 20 minutes to build muscle, torch fat, and extend your life. Tue, 29 Jul 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-workout-build-muscle-burn-fat/ https://longevityclub.com.ua/en/articles/dan-4mf-cardio-visceral-fat/ Sprinting for just 15 minutes beats an hour of jogging for fat loss. HIIT nearly doubles visceral fat reduction vs steady-state cardio — and a new study shows red light on your chest can improve your vision. Fri, 25 Jul 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-cardio-visceral-fat/ https://longevityclub.com.ua/en/articles/dan-stopped-skipping-breakfast/ Dan Go used to swear by 16:8 intermittent fasting. After hitting his 40s he reversed course, started eating breakfast daily, and reached his leanest, most athletic shape at 45. Here's the science — and the exact protocol. Tue, 22 Jul 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-stopped-skipping-breakfast/ https://longevityclub.com.ua/en/articles/dan-4mf-diet-plus-exercise/ Time-restricted eating compressed into an 8-hour window—paired with regular workouts—drives significant fat loss with zero muscle loss. Plus: psilocybin's surprising anti-aging effects and the most underrated summer fruit. Fri, 18 Jul 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-diet-plus-exercise/ https://longevityclub.com.ua/en/articles/dan-silent-killer-inflammation/ Chronic inflammation quietly drives heart disease, cancer, and fatigue. Dan Go breaks down 7 proven strategies — from sleep and diet to sauna and mindfulness — that reversed it in his client Eric in 12 weeks. Tue, 15 Jul 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-silent-killer-inflammation/ https://longevityclub.com.ua/en/articles/dan-4mf-sleep-and-butter/ Why stomach sleeping wrecks your spine, what a 33-year study of 221 000 people reveals about butter vs plant oils, and Dan's experiment replacing his iPhone with an Apple Watch. Fri, 11 Jul 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-sleep-and-butter/ https://longevityclub.com.ua/en/articles/dan-belly-fat-mystery/ Dan Go reveals the 5 mistakes that kept him from losing belly fat — from the calorie lie and cardio myths to the Upper Limit Problem — and the practical fixes that finally worked. Tue, 08 Jul 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-belly-fat-mystery/ https://longevityclub.com.ua/en/articles/dan-4mf-best-time-to-eat/ Your metabolism runs on a clock. Dan Go explains why front-loading calories and cutting off food three hours before bed can trigger fat burning, improve sleep, and protect long-term health. Fri, 04 Jul 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-best-time-to-eat/ https://longevityclub.com.ua/en/articles/dan-body-after-8pm/ Your circadian rhythm controls hormones, metabolism, and energy. Dan Go's 5-step guide to aligning sleep, light, meals, and exercise with your 24-hour internal clock. Tue, 01 Jul 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-body-after-8pm/ https://longevityclub.com.ua/en/articles/dan-4mf-oil-fat-loss/ Extra virgin olive oil beats other fats for fat loss via thermogenesis, polyphenol-rich foods are the real longevity secret, and why LMNT electrolytes are Dan's daily non-negotiable. Fri, 27 Jun 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-oil-fat-loss/ https://longevityclub.com.ua/en/articles/dan-recover-faster-40s/ Dan Go shares his evidence-based recovery protocol that helped him, at 45, bounce back from workouts as fast as he did in his 20s — covering nutrition, sleep, training schedule, and more. Tue, 24 Jun 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-recover-faster-40s/ https://longevityclub.com.ua/en/articles/dan-4mf-best-fat-loss-workout/ Full-body resistance training beats split routines for fat loss. Plus: why menopausal women need more protein, a sunscreen Dan uses daily, and a client who lost 33 lbs in 12 weeks. Fri, 20 Jun 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-4mf-best-fat-loss-workout/ https://longevityclub.com.ua/en/articles/dan-7-health-trends-avoid/ Dan Go breaks down 7 popular health trends — from wearables and cold plunges to seed-oil fear — that may be doing more harm than good, and what to do instead. Tue, 17 Jun 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/dan-7-health-trends-avoid/ https://longevityclub.com.ua/en/articles/bryan-sperm-health/ While global sperm counts have fallen 55% since 1973, Bryan Johnson's total motile sperm count averages 165 million — more than 4× the WHO fertility threshold. Here's his full protocol. Wed, 11 Jun 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/bryan-sperm-health/ https://longevityclub.com.ua/en/articles/bryan-hbot-dementia/ Bryan Johnson tried Hyperbaric Oxygen Therapy and saw his pTAU217 — a newly FDA-cleared early Alzheimer's screening marker — drop by 28%. Here's what that means. Thu, 05 Jun 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/bryan-hbot-dementia/ https://longevityclub.com.ua/en/articles/bryan-sauna-baseline/ Bryan Johnson starts a sauna experiment with a vascular age of 30 at 47 — here are the six baseline biomarkers he'll use to measure whether sauna actually works. Sat, 31 May 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/bryan-sauna-baseline/ https://longevityclub.com.ua/en/articles/bryan-dry-sauna-vs-wet/ Dry (Finnish) sauna drives up to 70% more cardiac output to the skin, mimicking moderate cardio without moving a muscle — and the science shows it's superior to steam, hot tub, or infrared. Wed, 28 May 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/bryan-dry-sauna-vs-wet/ https://longevityclub.com.ua/en/articles/bryan-sauna-how-it-works/ Heat exposure puts your body under mild stress, triggering natural repair processes — from heat shock proteins to autophagy — that improve heart, metabolism, brain, and skin health. Sat, 24 May 2025 00:00:00 GMT https://longevityclub.com.ua/en/articles/bryan-sauna-how-it-works/