Beginner · 8 min read

The Longevity Foundations Protocol

The five habits with the strongest evidence for adding healthy years — before any supplement.

1. 01

   Zone 2 cardio, 150+ min/week

   Conversational-pace cardio improves mitochondrial function and VO2 max, the strongest predictor of all-cause mortality.

2. 02

   Strength train 2–3x/week

   Muscle mass and grip strength protect against frailty. Prioritise compound lifts and progressive overload.

3. 03

   Protect 7–9 hours of sleep

   Consistent sleep and wake times matter as much as duration. Keep the room cool and dark.

4. 04

   Eat mostly whole foods, ~1.6g/kg protein

   Protein preserves muscle with age; fibre and polyphenols support the gut and metabolic health.

5. 05

   Fill the gaps

   Test vitamin D and omega-3 index, then supplement deficiencies. Creatine is a cheap, well-evidenced add-on.

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