Real advice for managing your own healthspan journey

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.

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 every 3-4 days, 3 sessions per week, 45-60 mins per session. Stretching after.
5. Mediterranean diet.
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.