65f
Sign in
Library · 14 charts · 7 pillars

Infographics, with citations.

Every chart in this library is sourced from peer-reviewed literature. Download as SVG or PNG, drop into a deck, keep the citations attached.

SLEEP · 65F INFOGRAPHICThe 65°F Sleep LadderBedroom temperature and sleep efficiency% SLEEP EFFICIENCY60°F (15.5°C)88Edge of comfort65°F (18.3°C)94Optimal window68°F (20.0°C)9172°F (22.2°C)8478°F (25.5°C)71FragmentedTakeawayBedrooms held between 60–67°F produce the deepest, least-fragmented sleep across age groups.65F.COM · 2 CITATIONSWELLNESS, WITH CITATIONS.
Sleep·2 cites

The 65°F Sleep Ladder

Bedroom temperature and sleep efficiency

Open & download
SLEEP · 65F INFOGRAPHICAnatomy of a Sleep CycleWhat 90 minutes of sleep actually containsMINUTESN1 · Transition6% · 5N2 · Light50% · 45N3 · Deep (SWS)28% · 25REM · Dream17% · 1590TOTALTakeawayMost deep sleep happens in cycles 1–2; most REM in cycles 4–5. Cutting sleep short cuts REMdisproportionately.65F.COM · 1 CITATIONWELLNESS, WITH CITATIONS.
Sleep·1 cite

Anatomy of a Sleep Cycle

What 90 minutes of sleep actually contains

Open & download
NUTRITION & SUPPLEMENTS · 65F INFOGRAPHICProtein, By GoalGrams per kg body weight per dayG PROTEIN / KG / DAYRDA (sedentary)0.8Active adult1.2Endurance training1.4Resistance training1.6Cutting / older adult2.2Upper anabolic plateauTakeawayAbove ~1.6 g/kg, muscle protein synthesis plateaus in most adults; older adults benefit fromthe higher end.65F.COM · 2 CITATIONSWELLNESS, WITH CITATIONS.
Nutrition & Supplements·2 cites

Protein, By Goal

Grams per kg body weight per day

Open & download
NUTRITION & SUPPLEMENTS · 65F INFOGRAPHICThe Mediterranean PlateProportions associated with lowest all-cause mortality% CALORIESVegetables, fruit, legumes40% · 40Whole grains25% · 25Olive oil & nuts20% · 20Fish & poultry10% · 10Red meat & sweets5% · 5100TOTALTakeawayAdherence in the top tertile lowered major cardiovascular events by ~30% in PREDIMED.65F.COM · 1 CITATIONWELLNESS, WITH CITATIONS.
Nutrition & Supplements·1 cite

The Mediterranean Plate

Proportions associated with lowest all-cause mortality

Open & download
FITNESS & RECOVERY · 65F INFOGRAPHICThe Five Training ZonesHeart rate intensity as a fraction of HRmax% OF HRMAX · ASCENDINGZone 1 · RecoveryActive recovery60Zone 2 · Aerobic baseMitochondrial sweet spot70Zone 3 · Tempo80Zone 4 · ThresholdLactate threshold88Zone 5 · VO₂ maxShort intervals only95Takeaway180+ minutes/week in Zone 2 plus one Zone 5 session is the most evidence-backed longevityprotocol.65F.COM · 2 CITATIONSWELLNESS, WITH CITATIONS.
Fitness & Recovery·2 cites

The Five Training Zones

Heart rate intensity as a fraction of HRmax

Open & download
FITNESS & RECOVERY · 65F INFOGRAPHICVO₂max and All-Cause MortalityHazard ratio relative to elite cardiorespiratory fitnessMORTALITY HAZARD RATIO (ELITE = 1.0)Elite (top 2.3%)1High1.23Above average1.41Below average1.95Smoking-level riskLow5.04Largest single risk factorTakeawayLow cardiorespiratory fitness carried a larger mortality hazard than smoking, diabetes, orhypertension.65F.COM · 1 CITATIONWELLNESS, WITH CITATIONS.
Fitness & Recovery·1 cite

VO₂max and All-Cause Mortality

Hazard ratio relative to elite cardiorespiratory fitness

Open & download
HORMONES & LONGEVITY · 65F INFOGRAPHICThe Cortisol DayHealthy diurnal cortisol rhythmNMOL/L (SALIVA)06:00 Wake1206:45 CAR peak2209:001612:001115:00818:00522:00300:00 Nadir2TakeawayA flattened curve — high evening cortisol or a blunted morning peak — predicts metabolic andmood disorders.65F.COM · 1 CITATIONWELLNESS, WITH CITATIONS.
Hormones & Longevity·1 cite

The Cortisol Day

Healthy diurnal cortisol rhythm

Open & download
HORMONES & LONGEVITY · 65F INFOGRAPHICTestosterone, By DecadeTotal serum testosterone in healthy menNG/DL MEDIAN20s65030s60040s54050s48060s42070s360TakeawaySleep restriction, visceral adiposity, and untreated sleep apnea accelerate the decline beyondchronological aging.65F.COM · 1 CITATIONWELLNESS, WITH CITATIONS.
Hormones & Longevity·1 cite

Testosterone, By Decade

Total serum testosterone in healthy men

Open & download
MENTAL HEALTH · 65F INFOGRAPHIC4-7-8 BreathingVagal tone in 19 secondsSECONDS PER PHASEInhale (nose)21% · 4Hold37% · 7Exhale (mouth)42% · 819TOTALTakeawayFour cycles, twice daily, measurably reduces state anxiety and resting heart rate within twoweeks.65F.COM · 1 CITATIONWELLNESS, WITH CITATIONS.
Mental Health·1 cite

4-7-8 Breathing

Vagal tone in 19 seconds

Open & download
MENTAL HEALTH · 65F INFOGRAPHICThe CBT LoopWhere to intervene in a thought spiral% OF CBT EFFECT SIZE BY INTERVENTION POINTThought (reframe)35% · 35Feeling (label)15% · 15Body (regulate)20% · 20Behavior (activate)30% · 30100TOTALTakeawayBehavioral activation alone matches full CBT for mild–moderate depression; pick the cheapestnode to move.65F.COM · 1 CITATIONWELLNESS, WITH CITATIONS.
Mental Health·1 cite

The CBT Loop

Where to intervene in a thought spiral

Open & download
SKIN, HAIR & BEAUTY · 65F INFOGRAPHICUV Index → SPF LadderMinimum sunscreen by ambient UVMINIMUM SPF · ASCENDINGUV 1–2 · Low15UV 3–5 · Moderate30UV 6–7 · HighReapply 2h30UV 8–10 · Very highShade 10–16h50UV 11+ · ExtremeCover + shade50TakeawaySPF 30 blocks 97% of UVB; SPF 50 blocks 98%. Reapplication beats higher numbers.65F.COM · 1 CITATIONWELLNESS, WITH CITATIONS.
Skin, Hair & Beauty·1 cite

UV Index → SPF Ladder

Minimum sunscreen by ambient UV

Open & download
SKIN, HAIR & BEAUTY · 65F INFOGRAPHICSkin Layers, To ScaleWhat an active actually has to crossMICROMETERS (TYPICAL) · ASCENDINGStratum corneumHydration, AHA layer20Viable epidermisMelanocytes, tyrosinase80Papillary dermisCapillaries, fibroblasts300Reticular dermisCollagen I, elastin2000HypodermisAdipocytes4000TakeawayRetinoids reach the papillary dermis; vitamin C and niacinamide work mostly in the epidermis.65F.COM · 1 CITATIONWELLNESS, WITH CITATIONS.
Skin, Hair & Beauty·1 cite

Skin Layers, To Scale

What an active actually has to cross

Open & download
GUT & IMMUNITY · 65F INFOGRAPHICWhere the 30 Grams LiveFiber per practical servingG FIBER PER SERVINGBlack beans · 1 cup15Raspberries · 1 cup8Chia · 2 tbsp10Oats · ½ cup dry4Avocado · 1 medium10Almonds · 30 g3.5TakeawayEach +10 g/day fiber lowers all-cause mortality ~10% and feeds SCFA-producing commensals.65F.COM · 1 CITATIONWELLNESS, WITH CITATIONS.
Gut & Immunity·1 cite

Where the 30 Grams Live

Fiber per practical serving

Open & download
GUT & IMMUNITY · 65F INFOGRAPHICSCFA, Where They GoShort-chain fatty acids from colonic fermentation% OF COLONIC SCFA POOLAcetate → liver, brain60% · 60Propionate → liver20% · 20Butyrate → colonocytes20% · 20100TOTALTakeawayButyrate is the colon's primary fuel and an HDAC inhibitor — central to barrier integrity.65F.COM · 1 CITATIONWELLNESS, WITH CITATIONS.
Gut & Immunity·1 cite

SCFA, Where They Go

Short-chain fatty acids from colonic fermentation

Open & download