The Longevity Protocol

Evidence-based interventions for healthspan and lifespan
youboost.com/guides/longevity/

Cardiovascular Fitness

The strongest predictor of all-cause mortality
Recommended
Zone 2 Cardio 150-180 minutes per week minimum. This is the foundation—builds mitochondrial density and metabolic flexibility. Can't be skipped.
VO2max Training One VO2max session per week (4x4 intervals or similar). Maintains peak aerobic capacity, which declines 10% per decade without training.
Walking (10,000 Steps) Daily walking adds volume without recovery cost. 7,000-10,000 steps daily provides significant mortality reduction independent of exercise.
Advanced
Rucking Zone 2 cardio + load-bearing in one. Builds bone density while improving cardiovascular fitness. 20-40 lb pack, moderate pace.

Muscle & Strength

Muscle is the organ of longevity
Recommended
Resistance Training 2-3 sessions per week, full body or upper/lower split. Progressive overload is key. Prioritize compound movements (squat, deadlift, press, row, carry).
Creatine 3-5g daily. Most studied supplement in existence. Supports muscle, brain, and cellular energy. No cycling needed. Take indefinitely.
Advanced
Blood Flow Restriction Training Blood flow restriction allows muscle stimulus with lighter loads. Useful for joints, injuries, or travel. Supplement to, not replacement for, heavy training.

Metabolic Health

Keep insulin sensitivity high, inflammation low
Recommended
Time-Restricted Eating 12-16 hour overnight fast. Gives metabolic machinery time to reset. Don't eat within 3 hours of bed. Consistency matters more than duration.
Zone 2 Cardio Zone 2 training improves fat oxidation and insulin sensitivity. The metabolic benefits compound with cardiovascular benefits.
Advanced
Continuous Glucose Monitoring (CGM) Continuous glucose monitor reveals your personal responses to foods and behaviors. Use for 2-4 weeks to learn, then periodically to check. Eye-opening data.
Cold Exposure Brief cold exposure (2-5 min) activates brown fat and improves metabolic markers. Not a replacement for exercise, but a useful addition.

Sleep & Recovery

When repair and regeneration happen
Recommended
Sleep Environment Optimization Cool (65-68°F), dark (blackout or mask), quiet. These basics matter more than any supplement or gadget.
Morning Sunlight Exposure Light exposure within 1 hour of waking sets circadian rhythm. This is how you ensure you're tired at night.
Magnesium 300-400mg magnesium glycinate before bed. Supports sleep quality and is depleted by stress and exercise. Most adults are deficient.
Advanced
Sauna 20 min at 170-180°F, 2-4x/week. Activates heat shock proteins, improves cardiovascular health. Finnish studies show 40% reduced all-cause mortality with regular use.

Cellular Health

Target the hallmarks of aging directly
Advanced
NMN / NAD+ Precursors NAD+ precursor. Levels decline with age. 500-1000mg NMN daily may support cellular energy. Human longevity data still emerging, but mechanism is solid.
Time-Restricted Eating Extended fasting (16-24+ hours occasionally) activates autophagy—cellular cleanup. Not for daily use, but periodic longer fasts may be beneficial.
Cold Exposure Cold activates hormetic stress pathways similar to caloric restriction. Brief, intense cold (ice bath, cold plunge) more effective than long, mild cold.
Sauna Heat shock proteins from sauna have been linked to reduced Alzheimer's risk and improved protein folding. The hormetic stress pathway again.

Monitoring & Tracking

Measure to manage
Recommended
Continuous Glucose Monitoring (CGM) Use periodically (2-4 weeks) to understand your glucose responses. Reveals hidden metabolic issues and which foods work for YOUR body.
Advanced
HRV Training Heart rate variability tracks recovery and nervous system balance. Daily HRV trending shows if you're overtraining or under-recovering.

Notes