Real Advice for Managing Your Own Healthspan Journey

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You could spend $150,000 per year on a concierge healthspan clinic, and thousands more on unproven treatments. Or you can achieve the best possible results yourself by following 10 simple rules. This site provides you with everything you need to do this on your own. As well as an App to help you implement your plan.

All evidence-based (hard science, multiple large scale clinical trials).

All practical (things you can do at home, and with the help of a clinician).

All straightforward (well, with a little willpower and time commitment required).

The 10 Longevity Rules

Longevity can be summarized in ten simple principles.

Think of these as your own, personal ‘Ten Commandments’.

And that’s it. You don’t need 100 tests and 100 supplements to optimize your health.

So here they are:

1. Know your baseline and key metrics. You can’t improve what you don’t measure. Measure 6 monthly. Aim to be in the top 5% for each metric by age and gender.
2. Zone 2, min 3-4 sessions per week, 3-4 hours total per week.
3. Zone 5, max 1-2 sessions per week, 20 mins per session, total < 40 mins per week.
4. Resistance training. Every major muscle group twice a week, 3-4 sessions per week, 45-60 mins per session. Stretching after.  Includes Balancing and Core exercises.
5. Mediterranean diet.  Lower carb, low suger, high protein.
6. Sleep. Get a wearable sleep score as high as possible, consistently.
7. Supplements that work. Protein. Creatine. Fiber. Fish Oil. Mg. Vit D. Vit B.
8. Don’t smoke. Drink moderately to zero.
9. Wellbeing. Have a meaningful life with meaningful connections. Meditate.
10. Manage any medical conditions fully. Diabetes, prediabetes. Hypertension. Hyperlipidemia. Weight.

Getting Started

1.  Figure out your starting point – what does your baseline health look like?  You will need a clinician involved, some blood tests, and some  physical tests.
2. Manage anything that requires medical attention.
3. Build an exercise program tailored to your needs.  Get a basic gym setup (or membership)
4. Get a good baseline supplements stack in place.
5. Plan your meals, track your input.
6. Measure your actions and results – with a wearable, and using our App.
7. Habit – start executing on a daily basis