Setup

Everything You Need for Success

Longevity is a journey, so remember that you can (and should) start slowly.  Give yourself a year or two to get absolutely everything in place.  But start with the basics today, so when you look back in 5 years you know you started off strong.

As you set up for success, these are the things you need to around you, to support you, guide you, and keep you on the right track.

Clinician

See you doctor, and get your baseline tests.  Here is the list to print and take with you [LINK].  Once you’ve reviewed the results with your doctor, modify the following as required.  And if any medication is required (eg blood pressure, cholesterol, diabetes), make sure to add those to your personal protocol as non negotiables.

Supplements

Get a basic stack of supplements.  There are only a few things that are critical.  Buy two (or even four) pill containers of 7 days each, so you can prep your supplements in advance vs trying to do it each day. [LINK]

  • Protein.  Creatine.  Fish Oil. [LINK for each]
  • Optionally – Vit D, Vit B complex, Magnesium.
  • Most anything else is a waste of money or lacks scientific evidence.

Home gym / Gym Membership 

It is more important to maintain consistency than to have perfection.

Figure out what will get you exercising the most consistently, and remove all friction that gets in the way.

For me that has meant a small home gym.  I don’t have to drive anywhere, get dressed, or plan too far ahead.  It just works.

 For a home gym, get the following:

  • One aerobic device (treadmill, bike, rower), sturdy bench, set of adjustable free weights, yoga mat. [LINKS]
  • Anything else is a bonus eg squat rack, kettlebells.

Wearable

Data is key, primarily around Heart rate (for Zone training [LINK]), and Sleep [LINK])

 Invest in something decent with accurate sensors (Apple Watch, higher end Garmin, higher end Android watch).  [LINK]

Add a chest strip to use when you exercise (so you get real time accurate results, esp when doing Zone 2 and 5 training).  These can estimate your VO2max, your Heart Rate Variability, Sleep Score etc.  I recommend the Polar H2.[LINK].  This is much more accurate than a watch.

Rings don’t provide much value beyond what a good watch can do.  Only consider buying one if you really can’t stand sleeping with a watch on.  Consider the Oura as the gold standard. [LINK]  I personally use a Samsung watch.

Personal Trainer

Scale this as you can afford to (up to multiple times a week, but at least twice a year and once as you start this program).

  • They will help you to create and fine tune a program (eg work around injury).
  • Check your technique and form (hard to do on your own or just using Youtube).
  • Provide motivation.

Baseline state and fitness assessment

You can do most of this yourself, and should repeat it every six months.

DEXA scan

Get a proper DEXA done (other body composition systems are not accurate even if cheaper). 

This will tell you your true body fat percentage, including central fat (which is the bad kind), true muscle percentage, and your bone density (esp important for women). 

These are easy to find online.

Strength test. 

See this section of our website for a DYI strength test.  [LINK].  You can make a copy of the spreadsheet and update it every six months so you have some time based insight into your progress.

Zone assessment

So you know what your personal zone 2 and zone 5 looks like.  Do this once you have an accurate wearable.

Here is a simple way to calculate your won – LINK

 

AV notes – other non blood tests to add, eg sleep study etc.