Pillar: L — Longevity · ← All Protocols
About this protocol
This protocol covers sleep and the body’s internal clock, the circadian rhythm: the sleep environment, the tools used to track sleep and the body over time, and light exposure. It treats sleep as an investment rather than an afterthought, starting with bed temperature control and sleep tracking.
It also includes tracking body-composition trends at home, so changes can be compared alongside diet over weeks and months.
Light is the main signal that tells the body what time of day it is. Bright light in the evening can suppress melatonin, the hormone that signals it is time to sleep, so this protocol also focuses on cutting bright and blue light before bed.
I’m a layperson, not a doctor, financial advisor, or lawyer. Nothing here is advice. Do your own research and talk to a professional about your own situation.
Products & Services I Use
Eight Sleep
What it is: A temperature-controlled mattress cover (the Pod) that cools or heats each side of the bed and tracks sleep.
Why I use it: Many people will borrow 30k or more to purchase a new vehicle, and pay on this debt for years. This is considered normal in America. In Q2 2026, the average new-car loan was $43,610 at 6.35% interest over about 69.5 months, with an average payment of $765 a month (Experian). Yet many of the same Americans cheap out on their sleep protocol. The Eight Sleep device costs $2,899 (Pod 6, queen), which is the amount of interest an American would pay on a $30,000 car loan at the 6.35% average rate paid off in just 3 years (about $3,000 in interest). Stretch that same loan to the average 69.5-month term and the interest is closer to $5,900.
Sources: Experian, Auto Loan Rates and Financing for 2026; Eight Sleep Pod 6, checked Oct 30, 2026.
Withings Smart Scale
What it is: A connected smart scale from Withings that estimates body composition and syncs to an app.
Why I use it: I enjoy the Withings Smart Scale because it provides a glimpse into my body composition fluctuations. While not as accurate as a DEXA Scan, it enables me to see my trends and compare them alongside my dietary intake.
Blue Light Blockers
What it is: Glasses with lenses that filter some blue light, often worn in the evening.
Why I use it: Bright lights simulate sunlight and can suppress melatonin prior to bedtime.
Sources: Gooley et al., Journal of Clinical Endocrinology & Metabolism (2011): room light before bedtime delayed melatonin onset in 99% of participants and shortened melatonin duration by about 90 minutes.
Philips Hue Lights
What it is: Smart LED bulbs and lamps from Philips Hue that can be dimmed and shifted from cool daylight to warm white from an app or on a schedule, including a “Go to sleep” routine that gradually dims the lights in the evening.
Why I use it: I turn the color of my Hue lights to a dim red close to bed time. I use these in combination with my blue light blocking glasses to reduce the wakefulness which is caused by bright blue light.
