Free Longevity Protocol: Sleep, Fasting, & Walking

Most people think living longer means spending thousands on supplements, wearables, blood tests, cold plunges, and expensive biohacking routines. But the real longevity protocol is much simpler — and completely free. In this video, we break down three science-backed habits that can support a longer, healthier life without costing anything: better sleep timing, simple timerestricted eating, and daily walking. These free longevity habits are backed by research on circadian rhythm, autophagy, cardiovascular health, VO2 max, dementia risk, and all-cause mortality. You'll learn why going to bed at the right time matters more than just getting enough sleep, how fasting for 12 to 16 hours activates your body's cellular repair process, and why walking 8,000 to 10,000 steps per day is one of the most underrated longevity habits ever studied. This is not another expensive biohacking routine. No NMN stack. No Oura Ring. No glucose monitor. No $500 monthly supplement plan. Just simple longevity science explained in a way anyone can use — on any budget. If you want to improve your health, slow ageing, support heart health, improve metabolic health, and build a longer life without spending money — start with these three free habits. Subscribe to Broke & Immortal for simple, science-backed longevity protocols that don't require a tech CEO's budget. New video every Thursday. TIMESTAMPS ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 00:00 The $180,000 Problem 00:30 Why You're Ageing Faster Than You Should 01:30 Why You Can Trust This 02:00 Protocol 1: Sleep Timing 04:00 Protocol 2: Time-Restricted Eating 06:15 Protocol 3: Walking & VO2 Max 08:15 Why These Three Multiply Together 09:00 Your One Action Today RESOURCES MENTIONED ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ Outlive by Peter Attia — [ADD AMAZON AFFILIATE LINK] Lifespan by David Sinclair — [ADD AMAZON AFFILIATE LINK] ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ STUDIES REFERENCED ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ Sleep timing & cardiovascular risk — European Heart Journal (2021) Autophagy & time-restricted eating — Salk Institute Walking & dementia risk — JAMA Neurology (2022) Combined habits & mortality — British Medical Journal (2020) DISCLAIMER ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ This video is for educational purposes only and is not medical advice. Always speak with a qualified healthcare professional before making major health or lifestyle changes. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ HASHTAGS ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ #Longevity #HealthyAging #LiveLonger #AntiAging #HealthScience #BrokeAndImmortal #SleepHealth #Fasting #TimeRestrictedEating #Autophagy #WalkingBenefits #HeartHealth #VO2Max #LongevityScience #Wellness