Every HTS Protocol is built on one requirement — is it the best possible system for optimizing healthspan and lifespan? These are the five foundations everything else is built on.
The foundation of everything
Sleep is the single most powerful longevity intervention available. A 2025 study from Oregon Health and Science University found that sufficient sleep predicts lifespan more strongly than diet, exercise, or almost any other factor except smoking. The HTS Sleep Protocol optimizes every dimension of sleep including duration, consistency, depth, and environment.
Compress. Adapt. Optimize.
Time-restricted eating is one of the most validated metabolic interventions in longevity science. The HTS Fasting Protocol is built around a 16:8 eating window aligned with circadian biology, structured to activate autophagy, improve insulin sensitivity, and optimize metabolic switching.
Blood sugar. Insulin. Mitochondria.
Metabolic health is the foundation of both healthspan and lifespan. Over 93% of American adults have at least one marker of metabolic dysfunction. The HTS Metabolic Protocol targets blood sugar stability, insulin sensitivity, and mitochondrial function through nutrition sequencing, movement, and targeted supplementation.
Own the first and last 90 minutes.
The first and last 90 minutes after waking and before you sleep determine your circadian alignment, cortisol rhythm, cognitive performance, and even your sleep quality that night. The HTS Start End Protocol is a sequenced system for the first 90 minutes of your day, and the last 90 minutes built on the chronobiology of peak human performance.
The non-negotiable foundation.
The HTS Longevity Basics Protocol is the foundation layer. Before any advanced intervention, these fundamentals must be in place. Research consistently shows that the basics produce greater longevity gains than any advanced biohacking when the foundations are not yet optimized.
Full protocol guides, tracking tools, and HTS products drop soon.
No noise. Just HTS.