Longevity
Protocols targeting healthspan and lifespan. From Zone 2 cardio for mitochondrial health to biomarker monitoring and cardiovascular screening.
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Longevity Protocols
15 of 15Wellness education only. Review each protocol's caveats, contraindications, and source notes before changing your routine.
Home Blood Pressure Week
Measure blood pressure at home for seven days and use averages, not isolated readings, for follow-up decisions.
Caveat for Home Blood Pressure Week: Review first: Anxiety or compulsive checking triggered by measurements
Weekly Zone 2 Plus Strength Review
Check whether the week included both aerobic base work and muscle-strengthening sessions before adding extras.
Biomarker Monitoring
Quarterly or semi-annual comprehensive blood work to detect dysfunction early and optimize interventions. Track metabolic, inflammatory, hormonal, and nutrient markers.
Home Blood Pressure Monitoring
Use a validated upper-arm cuff to capture morning and evening readings for 7 days. Track weekly averages as an actionable cardiovascular risk signal.
Caveat for Home Blood Pressure Monitoring: Review first: Anxiety triggered by repeated measurements
ApoB Lab Discussion
Discuss ApoB testing with a clinician to better understand atherogenic particle burden beyond LDL-C alone.
Caveat for ApoB Lab Discussion: Review first: None, but interpretation should be clinician-guided
Waist-to-Height Check
Track waist-to-height ratio monthly as a simple cardiometabolic risk signal alongside weight and blood pressure.
Caveat for Waist-to-Height Check: Review first: Body-measurement tracking that worsens disordered eating or anxiety
Annual Prevention Visit Prep
Prepare questions, labs, family history, and home metrics before an annual preventive care visit.
Fall-Risk Home Sweep
Remove obvious trip hazards and pair the cleanup with balance basics for a practical fall-prevention stack.
Caveat for Fall-Risk Home Sweep: Review first: Avoid climbing or moving heavy objects alone if fall risk is already high
Grip and Carry Check
Use farmer carries and grip checks as a simple strength-capacity practice tied to daily function.
Caveat for Grip and Carry Check: Review first: Hand injury
Medication and Supplement List
Maintain one current list of medications, supplements, doses, and reasons for every clinician visit.
Caveat for Medication and Supplement List: Review first: Do not change prescribed therapy without clinician guidance
Vaccination Record Check
Review vaccine records with a clinician or pharmacy so adult preventive care does not fall through the cracks.
Caveat for Vaccination Record Check: Review first: Prior vaccine reaction or immunocompromise requires clinician guidance
Monthly Health Metrics Snapshot
Capture a monthly snapshot of the few metrics that guide behavior: sleep, training, blood pressure, waist, and energy.
Caveat for Monthly Health Metrics Snapshot: Review first: Metric tracking that worsens anxiety or disordered eating
Resveratrol and Polyphenol Protocol
Consume diverse polyphenols daily via blueberries, green tea, dark chocolate, and optionally supplement resveratrol (250-500mg). Activates sirtuin and AMPK longevity pathways.
Caveat for Resveratrol and Polyphenol Protocol: Review first: Resveratrol may interact with blood thinners
Oral Health Routine
Make brushing, interdental cleaning, and dental follow-up a tracked healthspan habit instead of an afterthought.
Caveat for Oral Health Routine: Review first: Dental pain, bleeding, or infection needs dental evaluation
Hearing Screen Reminder
Add periodic hearing checks and noise protection to the longevity stack, especially after age 50 or noise exposure.
Caveat for Hearing Screen Reminder: Review first: Sudden hearing loss requires urgent medical evaluation