Longevity Program: Maximize Your Healthspan
Unlock a longer, healthier life with this comprehensive program designed by health experts. Focuses on strength, cardio, and lifestyle modifications for measurable results. Backed by scientific research and designed for sustainable habit formation.
Program Modules
Assess Your Current Fitness Level
Establish a baseline for progress tracking by evaluating your current strength and cardiovascular fitness.
Strength Metrics Assessment (SMA)
WeeklyPerform a series of strength tests: grip strength (using a hand dynamometer), leg extensions (using a chair or wall), wall sits/squats (timed), and dead hangs (timed). Record your results. Detailed instructions and visual aids available in the app.
Cardiovascular Assessment
WeeklyAssess your cardiorespiratory fitness. Options include a VO2 max test (professional assessment recommended), running a mile, or using online VO2 max estimators. Record your results.
Strength Training Program
Build muscle mass and improve strength with this structured program. Focus on compound movements and progressive overload. Refer to the in-app exercise library for detailed instructions and video demonstrations.
Weekly Strength Training
Weekly 12xPerform strength exercises 2-3 times per week. Focus on compound movements (squats, deadlifts, bench press, overhead press, rows) and progressive overload (gradually increasing weight or reps).
Cardiovascular Training Program
Improve your VO2 max and overall cardiovascular health with regular exercise. Choose activities you enjoy and aim for at least 150 minutes of moderate-intensity exercise per week.
Weekly Cardio Sessions
Weekly 12xPerform 3-5 cardiovascular sessions per week, aiming for at least 150 minutes of moderate-intensity exercise. Examples include running, swimming, cycling, or brisk walking.
Mindfulness and Stress Management
Incorporate daily mindfulness practices and stress-reduction techniques to improve mental well-being and resilience.
Daily Mindfulness Meditation
DailyPractice 10-15 minutes of mindfulness meditation daily using a guided meditation app or technique.
What You'll Accomplish
- Improve strength and muscle mass
- Enhance cardiovascular fitness
- Increase longevity
- Understand the relationship between fitness and mortality
- Manage stress effectively
- Cultivate mindfulness
Full program access + updates