Welcome to My Longevity Protocol
A Science-Backed Protocol for Thriving to 100
After 25 years of building and scaling technology companies, I reached a turning point. While I wasn't exhausted or burned out, I knew the lifestyle I was leading wasn't optimized for a long and thriving life. I started asking myself a simple yet profound question:
How can I live not just longer, but healthier, stronger, and more vibrant into old age?
That question set me on a journey of deep exploration into the science of longevity. Inspired by experts like Peter Attia, Justin Sonnenburg, Herman Pontzer, Matthew Walker, and David Sinclair, I began applying evidence-based strategies to optimize my health span—ensuring that the extra years I aim to gain are filled with vitality, energy, and purpose.
One of my biggest wake-up calls was realizing how small, accumulated habits—like drinking alcohol more frequently or prioritizing work over sleep—could erode long-term health. I decided to take control. Instead of relying on short-term hacks, I focused on building sustainable, research-backed habits across six key dimensions of longevity.
My goal is clear: I don't just want to reach 100 — I want to be thriving at 100.
Everything I've learned and tested I will try to condense into this guide over time, which I share with you for free.
The 6 Pillars of Longevity
Through extensive research, self-experimentation, and iteration, I've structured my longevity framework into six fundamental pillars:
SLEEP - The Foundation of Health
High-quality sleep is non-negotiable for longevity. I track and optimize my recovery each night.
EXERCISE - Strength, Endurance, and Longevity
I train six days a week, balancing strength, endurance, flexibility, and mobility.
EAT - Fueling Longevity with Precision
I focus on eating nutrient-rich, fresh foods while maintaining a caloric deficit and strategic supplementation.
MENTAL HEALTH - Social Connections & Learning
Lifelong learning, mental resilience, and deep relationships are key to longevity.
BOOST - Metabolism & Recovery
Saunas, red light therapy, fasting, and mindfulness help optimize metabolism, recovery, and stress resilience.
AVOID - Reducing Harmful Habits
Excess alcohol, processed foods, prolonged sitting, and poor sleep all accelerate aging, habits I eliminated.
By focusing on these six pillars, I've created a framework that supports my physical and mental health while helping me live my best, most energized life. I hope this inspires you to take control of your health journey and create your own path to longevity and well-being.
As a pilot, I've always trusted the power of checklists. They're lifesavers in the air and equally valuable in life. A structured approach helps turn small, intentional steps into powerful routines that drive lasting results.