A structured lifestyle and supplement protocol covering the evidence-based foundations of longevity — exercise, nutrition, sleep, stress, and targeted supplementation.
BeginnerOngoing (lifestyle)Goal: longevityPublic
Overview
Before advanced interventions like rapamycin or senolytics, nail the fundamentals. This protocol covers the interventions with the strongest evidence for healthspan extension.
The Big 5 Fundamentals
1. Exercise (Most Important Single Intervention)
Zone 2 Cardio: 150-180 min/week
Heart rate: 60-70% max (can talk but not sing)
Walking, cycling, swimming, rowing
Improves mitochondrial density, fat oxidation, cardiovascular health
This single intervention reduces all-cause mortality by 30-40%
Resistance Training: 3-4x/week
Full body or upper/lower split
Progressive overload (add weight/reps over time)
Focus on compound movements (squat, deadlift, press, row, pull)
Preserves muscle mass — the #1 predictor of longevity after age 60
VO2 Max Training: 1x/week
4x4 min intervals at 85-95% max HR, 3 min recovery
The single strongest predictor of all-cause mortality
Goal: maintain VO2 max in top 25th percentile for your age
2. Nutrition
Protein: 1.2-1.6g per kg per day (critical for muscle preservation)