The uncomfortable truth: The interventions with the strongest evidence — exercise, sleep, nutrition, basic supplementation — are free or nearly free. As you spend more, the evidence gets weaker and the returns diminish. Most of what the longevity industry sells you is in the flat part of the curve. This tool shows you exactly where the inflection points are.
Choose Your Budget
What can you do at each price point?
Select a monthly budget to see the evidence-based protocol available at that tier. Every intervention is graded by human clinical evidence.
Named Protocol Comparison
How the popular protocols compare.
What each prominent longevity protocol actually includes, what it costs, and where the evidence stands.
Evidence-Based
IQH Evidence-Based DIY
Based on IQ Healthspan's research
$50–$150/mo
$600–$1,800/year + ~$500 annual testing
What's Included
- Zone 2 + strength + VO2 max training (free)
- Mediterranean dietary pattern (food cost only)
- Sleep optimization protocol (free)
- D3, omega-3, magnesium, creatine (~$30–$50/mo)
- Annual bloodwork: ApoB, insulin, Lp(a), CMP
- CAC score at 40+ (one-time ~$150)
Why this wins: Every intervention has Grade A or B human evidence. Highest evidence-per-dollar ratio of any protocol.
Premium
Bryan Johnson's Blueprint
Don't Die / Blueprint Protocol
$361–$2M+/mo
Stack alone: $361/mo. Full protocol: $2M+/year
What's Included (Full)
- Blueprint supplement stack (30+ compounds)
- Biomarkers platform ($499/yr for bloodwork + AI)
- Strict caloric restriction + meal protocol
- Full-body MRI, epigenetic testing
- Gene therapy, stem cells, plasma exchange (extreme)
- 30-person medical team (full protocol only)
Reality check: The $361/mo stack covers breakfast only. Many interventions (gene therapy, plasma exchange) lack human longevity evidence. The lifestyle foundations are free.
Clinical
Attia-Style Medicine 3.0
Based on Peter Attia's framework
$500–$2,000/mo
Varies widely. Early Medical practice: ~$150K/year
What's Included
- Physician-guided protocol (proactive, not reactive)
- Comprehensive bloodwork (quarterly)
- DEXA, CAC, advanced cardiovascular imaging
- Exercise prescription (Zone 2, strength, stability)
- Pharmacological: statins, HRT when indicated
- Sleep optimization, CGM trials
Value proposition: Physician oversight adds real value for complex cases. But ~80% of the interventions can be self-directed with proper education. The $150K/yr practice fee is access, not evidence.
Supplement-First
NOVOS Core + Boost
NOVOS Labs
$100–$200/mo
Core: $79/mo. Boost: $44/mo. Age test: $299
What's Included
- NOVOS Core (12-ingredient longevity formula)
- NOVOS Boost (NMN supplement)
- NOVOS Age (DunedinPACE epigenetic test)
- NOVOS Life app (free bio age calculator)
- Blog content and community
Conflict of interest: NOVOS is a supplement company — their content exists to support product sales. Some ingredients (fisetin, alpha-ketoglutarate) have limited human evidence. NMN longevity data in humans remains preliminary.
The Diminishing Returns Curve
Where your money actually moves the needle.
The percentage of achievable longevity benefit at each spending level, based on the evidence strength of interventions available at that tier.
The 80/20 of longevity: Approximately 70% of achievable longevity benefit comes from free lifestyle interventions (exercise, sleep, nutrition, social connection). Adding basic supplementation and testing gets you to ~88%. Everything beyond that is in the diminishing returns zone — not worthless, but not where the big gains live. The longevity industry wants you focused on the last 10%. The evidence says focus on the first 70%.
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Frequently Asked Questions
Is the $0/month tier really effective?▾
Yes — and it's backed by the strongest evidence of any tier. Exercise (Zone 2 + strength training), sleep optimization, Mediterranean-style nutrition, stress management, and social connection have decades of randomized controlled trial evidence. Moving from a sedentary lifestyle to the $0 tier provides roughly 70% of achievable longevity benefit. No supplement or drug comes close to this impact.
Why is Bryan Johnson's protocol so expensive?▾
The $361/month supplement stack is just the entry point. Johnson's full protocol includes a 30-person medical team, experimental interventions (gene therapy, plasma exchange, stem cells), full-body MRI, and continuous monitoring — totaling roughly $2M/year. Most of these experimental interventions lack human longevity evidence. The lifestyle foundations (exercise, sleep, nutrition) are identical to the $0 tier.
What's the best bang for the buck?▾
The $50–$100/month tier. You get the free lifestyle foundation plus the supplements with the strongest evidence (vitamin D, omega-3, magnesium, creatine — ~$30–$50/month) and basic annual bloodwork (~$200–$500/year amortized). This covers roughly 85–88% of achievable evidence-based longevity benefit for under $100/month.
Do I need a longevity doctor?▾
A longevity-oriented physician adds genuine value for people with complex health situations, elevated risk factors (positive CAC, elevated Lp(a)), or who want pharmacological interventions (statins, HRT, potentially metformin). For healthy individuals executing the basics well, the added value is primarily in ordering and interpreting advanced testing — much of which you can learn to do yourself with resources like our Lab Interpreter and Biomarker Guide.
How did you estimate the diminishing returns percentages?▾
The percentages are estimates based on the relative evidence strength and effect sizes of interventions at each tier. Exercise, sleep, and nutrition have the largest effect sizes in longevity research (measured by all-cause mortality reduction). Basic supplementation adds smaller but meaningful effects for common deficiencies. Advanced interventions have progressively smaller and less certain effects. These are directional estimates, not precise measurements — but the shape of the curve is well-supported by the literature.