Longevity Extension Protocol
Maximize healthspan, not just lifespan. Built around the four levers that compound: VO2 max, muscle mass, metabolic health, and sleep quality.
16 interventions · Evidence-graded
01
VO2 max 3x/week (1 zone 2, 1 threshold, 1 VO2)
StrongVO2 max is the single strongest mortality predictor. Top quartile = 4x lower all-cause mortality.
02
Strength train 3x/week, prioritize legs
StrongGrip strength, leg press 1RM, jump height — all top mortality predictors.
03
Daily 1g protein/lb lean mass
StrongSarcopenia prevention starts in your 30s. Aim 30g+ per meal, leucine-rich.
04
Sleep 7.5–8.5h, optimize architecture
StrongGlymphatic clearance + growth hormone release happen here. Non-negotiable.
05
Stay lean: waist <half height
StrongVisceral fat is endocrine. Each cm above target adds biological years.
06
Annual ApoB target <70 mg/dL
StrongBetter predictor than LDL-C. Aggressive ApoB lowering = aggressive lifespan extension.
07
Avoid smoking, cap alcohol at 5/week
StrongSingle highest-leverage interventions if currently present.
08
Quarterly bloodwork + annual full panel
StrongT, hsCRP, ApoB, fasting insulin, HbA1c, lipid sub-fractions, ferritin.
09
Maintain social bonds (4+ close relationships)
StrongLoneliness mortality risk equivalent to smoking 15 cigarettes/day.
10
Cold + sauna 2–3x/week
StrongHormetic stressors that improve mitochondrial function.
11
Reduce sitting <6h/day, walk 8–10k steps
StrongSedentary time independently predicts mortality even controlling for exercise.
12
Polyphenol-rich, fiber-heavy diet
StrongMediterranean pattern, 35g+ fiber/day, leafy greens daily.
13
Resistance train for grip + leg strength
StrongHand grip and chair-stand are top functional mortality predictors after age 50.
14
Stress mastery: breathwork, meditation, social
StrongChronic stress shortens telomeres. Manage the input load.
15
Avoid known carcinogens: alcohol, processed meats, smoking
StrongCancer is now the #1 cause of premature death in many cohorts.
16
Find purpose. Maintain curiosity. Stay novel.
StrongSense of purpose is a strong, replicated longevity predictor — across cultures.
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