Longevity Protocol — independently scanned and version-tracked by SaferSkills.
SaferSkills independently audited Longevity Protocol (Agent Skill) and scored it 100/100 (green). The audit ran 55 deterministic rules across Security, Supply Chain, Maintenance, Transparency, and Community; it found 0 high-severity and 0 lower-severity findings. The full rule-by-rule trace and per-finding evidence are below. Free, methodology-open.
Findings & checks · 0 flagged
Every scanned point with the score it earned and what moved between them.
First recorded scan — no prior version to compare against.
The primary manifest — the file an agent reads to learn what this artifact does.
This skill assembles a practical, evidence-informed longevity routine. The goal is to maximize healthspan — the years lived in good physical and cognitive function — through the four most robustly supported domains: sleep, aerobic capacity, muscular strength, and nutrition. This is general wellness guidance, not medical advice. Consult a physician before making major changes, especially if managing chronic conditions.
Sleep is the highest-leverage longevity intervention available. Target 7–9 hours of total sleep per night. Prioritize consistency over total duration: a fixed wake time anchors circadian rhythm better than trying to manage bedtime. The key behaviors: no bright light or screens in the 30–60 minutes before bed, keep the bedroom cool (65–68 F / 18–20 C), avoid caffeine after 1–2 PM, and limit alcohol — even moderate amounts fragment deep sleep. Chronic sleep restriction below 6 hours is associated with accelerated biological aging.
Zone 2 cardio (a pace where a full sentence can be spoken but conversation is effortful) is the most studied exercise modality for longevity outcomes. The evidence-based target is 150–180 minutes per week. Modalities: brisk walking, cycling, rowing, swimming, or light jogging. The default weekly structure is 3–4 sessions of 40–50 minutes. VO2 max is one of the strongest predictors of all-cause mortality; Zone 2 work builds the base that enables VO2 max improvement over time.
Muscle mass and grip strength are independent predictors of longevity. The minimum effective dose: 2–3 full-body strength sessions per week. Prioritize compound movements (squat, hinge, push, pull). Progressive overload should be maintained into older age — the body responds to training stimulus at every age. Muscle mass is the primary reservoir for glucose disposal, reducing metabolic disease risk.
No single diet extends life, but consistent patterns matter. The evidence-supported defaults: high protein (1.6–2.2 g/kg body weight), abundant vegetables and fiber (30+ g/day), minimal ultra-processed food, and limited added sugar. Mediterranean and whole-food plant-rich patterns have the strongest longevity data. Time-restricted eating (eating within a 10–12 hour window) has metabolic benefits for some individuals; it is a useful tool, not a requirement.
Chronic psychological stress accelerates biological aging via inflammatory and hormonal pathways. Evidence-supported interventions: consistent social connection, purposeful activity, nature exposure, and any practice that builds deliberate recovery (breath work, meditation, walking without a phone). These are not soft add-ons; chronic stress undermines the benefits of every other longevity pillar.
A practical default week: Zone 2 cardio on Monday, Wednesday, Friday, and Saturday (45 min each); strength training Tuesday, Thursday, and Saturday (45–60 min each); one full rest or active recovery day. Sleep and nutrition apply every day. Adjust volume based on recovery — the goal is consistency over years, not maximal output in any single week.
~30 seconds. Free. No account. Every finding cites a rule and a line of evidence.