Topics
Exercise
Strength & muscle mass
Strength and muscle mass are foundational to longevity and quality of life, providing resilience against aging, injury, and chronic illness. Prioritizing them is not just about fitness; it’s about maintaining functional independence and optimizing health well into later years.
Stability
Stability is a crucial, often overlooked component of health, as it protects against falls and injuries that can significantly impact quality of life as we age. Developing stability enhances our ability to perform everyday tasks safely and confidently, supporting longevity and functional independence.
Zone 2
Zone 2 training is essential for building mitochondrial efficiency and improving metabolic health, which are critical for longevity. By regularly training in this zone, we enhance our body’s ability to use fat as fuel, increase endurance, and support cardiovascular function—all vital for sustaining health over the long term.
Vo2 Max
VO2 max is one of the most important measures of cardiorespiratory fitness and is closely linked to longevity. Improving VO2 max through interval training boosts our body’s capacity to deliver and utilize oxygen, which enhances endurance, resilience, and protects against age-related declines in physical health.
Centenarian Decathlon
The centenarian decathlon is a framework for training with the goal of staying physically capable of essential movements and activities well into our later years. By identifying and working toward the specific skills we’ll need as we age, we can enhance our quality of life, maintain independence, and build the strength and resilience necessary to thrive in the decades to come.
All Exercise
Exercise is one of the most powerful tools we have to optimize health and longevity, impacting everything from muscle strength and cardiovascular health to metabolic function and cognitive resilience. The goal isn’t just to be fit today, but to build a body capable of thriving across all stages of life, allowing us to enjoy a high quality of life and maintain independence as we age.
Nutrition
Body composition & DEXA
Body composition is a critical marker of health, providing insights into our balance of muscle and fat that are far more informative than weight alone. DEXA scans offer a precise way to measure this balance, allowing us to track meaningful changes over time and ensure we’re building or preserving muscle while minimizing excess fat for optimal longevity and function.
Protein
Protein is essential for maintaining muscle mass and supporting metabolic health, both of which are crucial for longevity. By prioritizing adequate protein intake, especially as we age, we can preserve strength, improve recovery, and protect against the loss of muscle that often accompanies aging.
Metabolic Health
Metabolic health is fundamental to achieving long-term health and reducing the risk of chronic diseases that undermine longevity. By maintaining stable blood glucose and insulin sensitivity, we can enhance our body’s resilience, energy levels, and ability to age well, keeping us healthier for longer.
Alcohol
Alcohol can have a significant impact on health, often undermining sleep quality, metabolic function, and long-term disease risk even at moderate levels. While occasional drinking may be part of social life, minimizing or eliminating alcohol is one of the simplest ways to improve health, longevity, and overall quality of life.
Fasting
Fasting can be a useful tool for some people to improve metabolic health and insulin sensitivity, but it’s not necessarily suitable for everyone. Approached thoughtfully and with individual needs in mind, fasting may support health and longevity, yet it’s essential to recognize that the benefits and feasibility can vary widely from person to person.
Ketosis
A ketogenic diet can be a valuable tool for improving metabolic flexibility and supporting specific health goals, such as better blood sugar control or enhanced fat oxidation. However, it’s just one of many nutritional approaches, and while it works well for some, it’s not essential—or appropriate—for everyone seeking optimal health and longevity.
All Nutrition
Nutrition is a foundational aspect of health, influencing everything from metabolic function to disease risk. Rather than following one-size-fits-all diets, it’s essential to find an approach tailored to individual needs and goals, supporting both immediate well-being and long-term health.
Sleep
All Sleep
Sleep is one of the most critical yet undervalued pillars of health, impacting everything from cognitive function and emotional well-being to metabolic and cardiovascular health. Prioritizing quality and consistency in sleep is essential, as it lays the groundwork for resilience, longevity, and overall performance in every aspect of life.
Medications & Supplements
Medications
Medications can play an important role in managing and preventing disease, but they should be used thoughtfully and as part of a broader strategy for health. Rather than relying solely on medications, the goal is to integrate them with lifestyle interventions to address root causes and optimize long-term health outcomes.
Supplements
Supplements can be useful for addressing specific nutrient gaps or supporting particular health goals, but they’re not a substitute for a well-rounded diet and healthy lifestyle. It’s important to approach supplements strategically, selecting those with evidence-based benefits that align with individual needs rather than relying on them as a catch-all solution for health.
Hormone replacement therapy
Hormone replacement therapy (HRT) can be a valuable tool for addressing hormone deficiencies that impact quality of life and health, especially as we age. HRT requires careful consideration of the risks and benefits, as well as personalized monitoring to ensure it supports each individual’s health goals safely and effectively.
All medications & supplements
Medications and supplements can be powerful tools to support health, but they’re most effective when used strategically and in conjunction with lifestyle changes. Rather than relying on them as standalone solutions, the goal is to integrate them thoughtfully into a comprehensive health plan tailored to each individual’s needs and long-term wellness.
Other tactics, tools, & treatments
Hot & cold therapy
Hot and cold therapy offer powerful physiological benefits, from reducing inflammation and speeding up recovery to building resilience to physical and mental stress. These therapies can be valuable additions to any health routine, enhancing recovery and supporting overall performance.
Devices & wearables
Devices and wearables are powerful tools that give us real-time insights into key health metrics like sleep quality, physical activity, and recovery. By making these aspects of our health measurable and trackable, they help us make smarter, data-driven decisions to improve our habits and overall well-being.
Behavior change, habits, & productivity
Behavior change and solid habits are the foundation for sustainable health and productivity, allowing us to make meaningful, lasting improvements. By focusing on consistent, incremental progress, we can create routines that drive both immediate results and long-term success in all areas of life.
All Other tactics, tools, & treatments
Tactics, tools, and treatments are all essential components in building a comprehensive approach to health and longevity, each serving a unique purpose in addressing different aspects of well-being. When used strategically and in combination, they help us target specific health goals while supporting overall resilience and quality of life.
Mental & Emotional Health
Quality of life
Quality of life is at the core of everything we do to improve health and longevity; it’s not just about adding years to life but ensuring those years are vibrant and fulfilling. By focusing on quality of life improvements, we can create a life that is both long and rich in meaningful experiences.
Trauma & therapy
Addressing trauma through therapy can play an important role in our overall health, as unresolved emotional wounds can significantly impact physical well-being, resilience, and longevity. Therapy provides the tools needed to process and heal from past experiences, allowing us to lead fuller, healthier lives with greater emotional balance and mental clarity.
Relationships
Good relationships are a cornerstone of a healthy, fulfilling life, profoundly influencing both our emotional well-being and physical health. Strong connections with others provide support, reduce stress, and contribute to a sense of purpose, all of which play an essential role in promoting longevity and overall quality of life.
All Mental & emotional health
Mental and emotional health are just as crucial as physical health when it comes to longevity and quality of life, affecting everything from our resilience to stress to our ability to find meaning and purpose. Prioritizing practices that support mental well-being, such as mindfulness, therapy, and strong relationships, is essential for a balanced and fulfilling life.
Risks
Cardiovascular disease
Cardiovascular disease remains one of the leading causes of mortality, and managing its risk factors—like blood pressure, cholesterol, and lifestyle habits—is critical to extending healthspan. Preventive strategies, including regular exercise, a balanced diet, and targeted medical interventions, are essential in mitigating the risk of heart disease and preserving long-term heart health.
Cancer
Cancer risk increases with age, but lifestyle choices and early detection play significant roles in reducing that risk. By focusing on prevention and regular screenings, along with optimizing diet, exercise, and minimizing exposure to known carcinogens, we can improve our chances of avoiding or effectively managing cancer.
Neurodegenerative diseases
Neurodegenerative diseases, such as Alzheimer’s and Parkinson’s, can significantly impact quality of life, and their prevention requires a proactive approach to brain health. Activities that promote cognitive resilience—such as physical exercise, mental challenges, and sleep optimization—are vital in reducing the risk of these debilitating conditions.
Metabolic health
Metabolic health is foundational to long-term wellness, influencing risks for conditions like diabetes, obesity, and heart disease. Maintaining stable blood sugar levels, improving insulin sensitivity, and managing body composition through diet and exercise are essential steps in achieving optimal metabolic health.
Hormones
Hormones regulate nearly every aspect of health, from energy levels to mood and metabolism, and their decline with age can impact quality of life. Hormone replacement therapy, when appropriate, can support healthy aging by restoring hormonal balance, though it requires careful monitoring and individualized care.
Family history & genetics
Family history and genetics play a significant role in determining susceptibility to various diseases, yet they are only part of the picture. Understanding one’s genetic predispositions allows for personalized strategies to mitigate risks, focusing on lifestyle adjustments that may help counteract inherited vulnerabilities.
Accidental death
Accidental death is an often-overlooked factor in longevity, yet it’s one of the most preventable causes of mortality. By taking proactive measures to improve balance, stability, and situational awareness, we can reduce our risk of accidents and ensure a longer, safer life.
All risks
Addressing all risks comprehensively is key to optimizing health and longevity, as each area—whether physical, genetic, or environmental—carries its own impact. By systematically managing risk factors across the board, we create a balanced, resilient approach to extending both lifespan and healthspan.
Understanding Science
All Understanding Science
Understanding science is essential for making informed decisions about health, as it allows us to critically assess new information and avoid hype. By approaching health recommendations with a scientific mindset, we can prioritize evidence-based practices that genuinely improve longevity and quality of life.
Longevity
Longevity 101
Longevity is about more than simply extending the number of years lived; it’s about maximizing healthspan—those years lived in peak physical and mental condition. Achieving longevity involves focusing on foundational areas like nutrition, exercise, sleep, and stress management, which together support both a longer life and a higher quality of life.
Longevity medications & supplements
Certain medications and supplements, like rapamycin, are being studied for their potential to target aging at the cellular level. While promising, these interventions require a careful, evidence-based approach, as their benefits and risks may vary depending on individual health profiles and the current understanding of longevity science.
All longevity
Longevity is a multifaceted pursuit that combines lifestyle, medicine, and preventive care to extend both lifespan and healthspan. A comprehensive longevity approach involves optimizing physical, mental, and emotional health, recognizing that each of these areas contributes to resilience, vitality, and a life that is rich in both years and quality.
Mental Models
All Mental Models
Mental models are essential tools for making sense of complex health decisions, providing frameworks that help us navigate information and weigh risks effectively. By using well-developed mental models, we can approach problems systematically, avoid common biases, and make better choices that align with our long-term health goals.
