Blueprints
What sleep scientists, doctors, coaches and researchers actually tell you to do, line by line: in our own words, with their source, and with what the research shows next to it.
Matthew Walker
Sleep scientist and author of Why We Sleep; led the sleep lab at UC Berkeley, since 2026 at UT Dallas
WHO activity guidelines
The World Health Organization’s 2020 global advice on how much to move and how much to sit, for every adult; the next update is planned for 2030
Cal Newport
Computer science professor at Georgetown; author of Deep Work, So Good They Can’t Ignore You, Digital Minimalism and Slow Productivity; hosts the Deep Questions podcast
Ramit Sethi
Personal-finance writer behind I Will Teach You to Be Rich (the book, 2009 and 2019, and the podcast); host of Netflix’s How to Get Rich
Bryan Johnson
Entrepreneur who founded the payments company Braintree and the brain-tech company Kernel; publishes and measures his own longevity routine under the motto Don’t Die
Laurie Santos
Psychology professor at Yale who teaches its most popular course, Psychology and the Good Life, and the free online version, The Science of Well-Being; hosts The Happiness Lab podcast
Tim Spector
Professor of genetic epidemiology at King’s College London who started the TwinsUK study; author of The Diet Myth, Spoon-Fed, Food for Life and Ferment
Blue Zones (Dan Buettner)
Journalist and National Geographic Fellow who, with demographers, mapped places where unusually many people reached 100 and wrote up their shared habits as the Power 9 (The Blue Zones, 2008)
Andy Galpin
Exercise scientist and coach; since 2024 runs the Human Performance Center at Parker University, before that 13 years at Cal State Fullerton; hosts the podcast Perform
Andrew Huberman
Neuroscientist and professor at Stanford School of Medicine; hosts the Huberman Lab podcast (since 2021) and wrote the book Protocols
Rhonda Patrick
Biomedical scientist (PhD, research at St. Jude Children’s Research Hospital, postdoc with Bruce Ames); founded FoundMyFitness, where she reviews research on aging, exercise, heat and food
Arianna Huffington
Co-founder of The Huffington Post, founder and CEO of Thrive Global; author of Thrive and The Sleep Revolution, written after she collapsed from exhaustion in 2007
Why this exists
Everyone hears good advice. Few people try it properly. Pick one line, try it for two weeks in Vea, see what it does for your week, and keep what works.
Not an endorsement: these are our short summaries of what each person has published, with a link to the source. They have no connection to Vea. Ideas to try, not medical advice. On this list and want off? [email protected]