Longevity Manila

Ten things worth your hours.

Books and podcasts on sleep, protein, strength, metabolism and ageing, one line each, no retailer links.

Close portrait of a woman in an oat top reading a single white page in soft studio light

Foundations

Shape

the protocol it funnels to

Before you start.

  1. Ten books and podcasts, one line each, that shaped how this site thinks about sleep, protein, strength, metabolism and time.
  2. Each was fetched from its author's or publisher's own page on the date shown. No retailer links, no affiliate links.
  3. You leave with ten things worth your hours, and nothing to buy from us.

How the list was chosen: each title had to say something a person on a protocol here would act on differently for having read it, and each had to be fetched from the author's or publisher's own page so that the year, the publisher and the description are theirs, not ours. Titles that could not be fetched were left off, however well known. The order is the order of the questions, not a ranking, and the podcasts sit at the end because they are for after the books, when the questions have become specific.

How to use it beside a protocol: read the sleep title first, in the week before day one, because sleep is the foundation the compounds sit on and the one most people skip. Read the protein and strength titles in month one, when the appetite drops and the training matters. The metabolic and ageing titles are for month two, when the question changes from what to do to why it works. Nothing here needs to be bought from anyone in particular; libraries, secondhand copies and the podcast apps you already have all serve, which is why no entry links to a retailer.

A short list, on purpose. These are the ten that a person running a protocol here is likely to find useful in the order they will meet the questions: why sleep first, why protein, why the barbell, what metabolic health is, what ageing actually is, and where to hear the researchers argue it out at length. Nothing here is endorsed beyond being read; each entry is a title, an author, a publisher or network, a year, and one line about what it covers.

  1. Outlive: The Science and Art of Longevity

    Peter Attia with Bill Gifford, 2023 · book

    Lifespan and healthspan through nutrition, exercise, sleep and emotional health, from the current science.

    peterattiamd.com · read 2026-09-07

  2. Why We Sleep: The New Science of Sleep and Dreams

    Matthew Walker, Penguin, 2017 · book

    What happens during REM sleep, how caffeine and alcohol act on sleep, and how sleep changes across a life.

    penguin.co.uk · read 2026-09-07

  3. The Obesity Code: Unlocking the Secrets of Weight Loss

    Jason Fung, Greystone Books, 2016 · book

    Hormones, insulin in particular, as the driver of weight gain, with a plan built on dietary change and fasting.

    greystonebooks.com · read 2026-09-07

  4. Starting Strength: Basic Barbell Training, 3rd edition

    Mark Rippetoe, The Aasgaard Company, 2017 · book

    Each basic barbell exercise, taught, and how to programme them into a long-term strength plan.

    aasgaardco.com · read 2026-09-07

  5. Good Energy: The Surprising Connection Between Metabolism and Limitless Health

    Casey Means with Calley Means, 2024 · book

    Metabolic function, the way cells make energy, as the root of many chronic conditions, with steps for eating and living.

    caseymeans.com · read 2026-09-07

  6. Young Forever: The Secrets to Living Your Longest, Healthiest Life

    Mark Hyman, Little, Brown Spark, 2023 · book

    The biological hallmarks of ageing and the dietary and lifestyle strategies aimed at the major chronic diseases.

    hachettebookgroup.com · read 2026-09-07

  7. The Barbell Prescription: Strength Training for Life After 40

    Jonathon M. Sullivan and Andy Baker, The Aasgaard Company, 2016 · book

    A barbell-based approach to strength and health for adults over forty, aimed at age-related decline.

    aasgaardco.com · read 2026-09-07

  8. The Peter Attia Drive

    Peter Attia, since 2018 · podcast

    Long-form episodes on living longer and healthier: exercise and nutritional biochemistry, cardiovascular health, cancer, cognition.

    peterattiamd.com · read 2026-09-07

  9. Huberman Lab

    Andrew Huberman, Scicomm Media, since 2021 · podcast

    Neuroscience translated into tools for brain function, mood, energy and physical health, two episodes a week.

    hubermanlab.com · read 2026-09-07

  10. FoundMyFitness

    Rhonda Patrick, since 2015 · podcast

    Evidence-based strategies for healthspan and performance through nutrition, ageing biology and disease prevention.

    foundmyfitness.com · read 2026-09-07

How it fits your protocol.

The shape protocol on retatrutide and the KLOW blend is the one most people arrive with, and the books on metabolism, protein and the barbell are its reading. The sleep protocol has its book. The podcasts are where the literature on the doctor page gets discussed at length by the people who wrote it.

The glossary defines every word a sheet uses; these are the longer versions.

Shape protocols here are built on Retatrutide and KLOW Blend. Yours starts with three minutes.

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Questions

Why these ten?

They are the ones a person running a protocol here is likely to find useful, on sleep, protein, strength, metabolism and ageing, and each was verified from its own page.

Are these affiliate links?

No. Every link goes to the author's, publisher's or podcast's own page, with no tracking. We are not paid by anyone listed.

Where do I buy them?

Any bookshop or app. This page does not link to retailers.

Do the authors endorse this site?

No. They are read here, not affiliated with it.

Related

Longevity Manila builds your protocol from your answers. We are not a clinic. Fulfilment is by Primara Labs, our partner and supplier. Take it to a doctor who knows you before you begin.