Longevity & Health
Maximizing healthspan.
A data-driven approach to living longer and better, organized around seven evidence-based pillars. 22 articles and growing.
NutriSpan — Health Optimization App for Longevity
A React Native app combining nutrition tracking, longevity scoring, and habit management.
Why I Eat Omega-3-Rich Foods Every Day
New research confirms omega-3 fatty acids slow biological aging, reduce inflammation, and support cardiovascular and cognitive health.
VO2 Max — The Ultimate Longevity Metric
Why VO2 max is the strongest predictor of lifespan, how testing works, score benchmarks by age, and how to improve your cardiovascular fitness.
RMR — Resting Metabolic Rate Testing
Understanding your resting metabolic rate — how RMR testing works, why it matters for longevity, and how to use the data to optimize health.
Microbiome Testing — Unlocking Gut Health
How gut biome testing reveals microbial diversity, pathogenic imbalances, and actionable steps for optimizing longevity through gut health.
DEXA Scan — Body Composition for Longevity
My experience with a DEXA scan — the gold standard in body composition analysis for bone density, muscle mass, and visceral fat tracking.
Biomarkers — Tracking Health for Longevity
The most important biomarkers for longevity — metabolic, hormonal, cardiovascular, and inflammatory markers with optimal ranges.
Supplements Checklist
My complete supplement stack optimized for longevity, exercise recovery, and sleep — with timing, dosages, and scientific rationale.
Science-Backed Benefits of Sauna
TOP10 science-backed evidence on health benefits of sauna — from cardiovascular health to longevity and cognitive function.
Science Behind Red Meat and Inflammation
The connection between eating red meat, Neu5Gc, and chronic inflammation — why I limit red meat to 1-2 times per month.
Science-Backed Benefits of Red Light Therapy
TOP10 science-backed evidence on health benefits of red light therapy — from cellular energy to muscle recovery and brain health.
Nutrition Math — Powerhouse Foods and Nutrient Rankings
The healthiest foods ranked by nutrient density, plus TOP10 lists for fiber, omega-3, probiotics, and superfoods.
Nutrition Table — Nutrients per 100g
Comprehensive nutrition reference table with fiber, carbohydrates, protein, and omega-3 content per 100g for common longevity foods.
My Custom Training Plan
Heart rate zones, weekly training schedule, and detailed workout plans for HIIT, MICT, strength, and VO2 Max training.
The Perfect Recipe for My Megafood Coconut Chia Pudding
Why chia pudding with goji berries is a fiber, omega-3, and nutrient powerhouse — recipe, preparation tips, and nutritional breakdown.
Avoid — Reducing Harmful Habits
The habits to avoid for better health, movement, and sleep — bad food, sedentary lifestyle, and sleep disruptors.
Boost — Metabolism and Recovery
Sauna therapy and red light therapy — how I use heat stress and photobiomodulation to boost metabolism, recovery, and overall health.
Mental Health, Social Connections, and Family
Keys to longevity and a meaningful life — the gut-brain connection, lifelong learning, cognitive resilience, and the power of social bonds.
Eat for Longevity — A Science-Backed Guide to Living to 100
My protocol on what I eat daily to become a centenarian — fixing my digestive system, caloric restriction, gut health, and nutrient-dense meals.
Exercise — Building Strength, Endurance, and Longevity
How I built a structured, sustainable exercise routine focused on rowing, swimming, strength training, and VO2 Max optimization.
Sleep — The Foundation of Health
How I fixed my sleep and boosted energy levels and motivation by magnitudes. Tracking, routines, supplements, and a comprehensive sleep checklist.
Welcome to My Longevity Protocol
A science-backed protocol for thriving to 100 — structured around six pillars of health and longevity.
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