Longevity Basics

High Fiber Intake

Research suggests that consuming 25-35 grams of fiber daily may support longevity through improved gut health and reduced chronic disease risk.

Mediterranean Diet

Research indicates this traditional dietary pattern may support cardiovascular health and longevity through anti-inflammatory mechanisms.

Oral Hygiene & Dental Health

Comprehensive oral care practices that research indicates may reduce systemic inflammation and support cardiovascular health.

Protein Optimization (1.6-2.2g/kg)

Consuming 1.6-2.2 grams of protein per kilogram of body weight daily to optimize muscle protein synthesis and support healthy aging.

Sleep Optimization

Comprehensive approach to improving sleep quality, duration, and consistency through evidence-based behavioral and environmental modifications.

Social Connection & Community

Research indicates strong social bonds may significantly reduce mortality risk and improve healthspan across multiple biological pathways.

Resistance/Strength Training

Progressive muscle strengthening exercise that research indicates may support longevity through multiple biological pathways.

Chronic Stress Reduction

Evidence-based techniques to mitigate chronic psychological stress and its physiological impacts on aging and health.

Zone 2 Cardiovascular Training

Low-intensity steady-state cardio that builds mitochondrial density and metabolic flexibility.

Creatine Monohydrate

One of the most well-studied supplements for muscle, brain, and cellular energy.

Magnesium (Glycinate/Threonate)

Research suggests these highly bioavailable magnesium forms may support sleep quality, cognitive function, and cellular energy metabolism.

Omega-3 Fatty Acids (EPA/DHA)

Essential fatty acids that research suggests may support cardiovascular health, brain function, and reduce inflammation throughout the body.

Vitamin D3

Essential vitamin supplement shown to support bone health, immune function, and potentially reduce mortality risk in deficient individuals.