Build your base.
Low-to-moderate intensity cardio (like brisk walking, cycling, or light jogging where you still can hold a conversation) improves your mitochondrial health, metabolic flexibility, and endurance. Zone 2 is critical for resilience and longevity. 

Hit the redline (sometimes).

Short burst of high intensity effort — hill sprints, rower intervals, hard bike pushes — help raise your ceiling. They’re linked to better heart health, sharper cognition, and longer lifespan.

Muscle is medicine.
Lifting weights maintains lean mass, supports blood sugar regulation, and keeps your body capable — whether it’s hoisting groceries, getting off the floor, or aging without frailty.

Move like an athlete.
Explosive movements (jumps, sprints, fast lifts) keep your nervous system responsive. As you age, power declines faster than strength. Preserving it means fewer falls, quicker reactions, and more independence.

Stay balanced, stay pliable.
Grip strength. Single-leg balance. Shoulder mobility. These underrated pillars protect your joints and prevent injury. Loaded carries, ankle work, dynamic stretching — it's the boring stuff that keeps you moving.

Training ≠ movement.
You can crush a workout and still be sedentary. Break up long sitting blocks. Walk. Ruck. Stand. Stretch. The non-exercise activity throughout your day adds up fast — and matters just as much.

Muscle needs fuel.
Aim for 1-2 grams high-quality protein per pound of bodyweight. It drives muscle repair, growth, and retention — especially crucial as you get older. Underrated and overlooked, but essential.

Train hard. Recover harder.
Sleep is your foundation. So is rest. Don’t redline every day. Cycle intensity, track your load, and treat recovery like a skill. Consistency over decades > burnout in weeks.

You’ve just seen the blueprint — the exercises that world-class researchers and performance experts all agree on. Zone 2. VO2 max. Strength. Power. Stability. Protein. Recovery. All simple. All proven.

But what does this actually look like in real life? How do you stack it into a week? How do you make it work around a job, a family, or a busy schedule?…

We put together two plug-and-play weekly protocol based programs on this longevity consensus — designed to work for real people, not just elite athletes. Beginner and Intermediate. Their minimal, flexible, and backed by science.

Totally free — but just for our community. Clear protocols that help you move smarter and age stronger.

Want the protocol along with a bunch of other free programs? Drop your email, and we’ll send it straight to your inbox.