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Longevity Program


This program was designed to help participants live a long and independent life. It will challenge many aspects of what the human body is supposed to be able to do. Simply put, we should be able to move fast for short distances, move slow for longer distances, lift and carry heavy objects, and move each joint through a full range of motion (ROM). It will also give you tips on other facets of longevity such as sleep, nutrition, and social interactions. This is a general template that can easily be tailored to your preferences. For a more information on an individualized program CLICK HERE.


This is probably the most important aspect of longevity. Poor sleep is linked to numerous health risk factors including but not limited to obesity, diabetes, depression, and overall increased risk of all-cause mortality.  


Sleep Tips:

  1. Go to bed and wake-up as close to the same time as possible every night

  2. Cold room (62-67 deg F)

  3. Pitch black: tape over small lights, blackout curtains, minimal electronics

  4.  Bedtime routine: read, foam roll, drink tea, ***try to avoid electronics or at the very least wear blue light blocking glasses***


Nutritional preferences will vary from person to person. For more information on an individualized nutritional regimen CLICK HERE. Generally speaking, cultures that have been shown to live the longest practice calorie restriction. There are numerous ways to do this and I have included a couple of options below.   

  1. Time Restricted Eating

    1. Start with 12 hour window from 7pm to 7am without food

    2. Progress from 7pm to 10am, then 7pm-12pm, 7pm-2pm etc. 

    3. Minimum of 16 hour fasting window is the goal, 18, 20, and 24 hour fasting windows are also acceptable though are usually not sustainable for many. 

    4. Choose foods from approved foods list

    5. Stay within your calorie limitations that can be found by using this formula  


  1. Two Meals A Day

    1. Exactly what it sounds like. Choose any of the three major meals and eat two of them. (Lunch and Dinner are the most commonly chosen)

    2. Create meals from the approved foods list

    3. Stay within your calorie limitations that can be found by using this formula  

General List of Approved Food Items:

  1. Any high quality, all natural, minimally processed, animal foods

  2. Any fresh, frozen, or canned veggies and fruits (if you have to do canned make sure it is canned in water with no added sugars, artificial preservatives, or hydrogenated oils)

  3. Unsalted and Unroasted seeds and nuts, no hydrogenated oils / no sugar added seed and nut butter

  4. Canned or cooked beans or lentils

  5. All spices that do not contain added sugar or chemicals

  6. Dark bottles of: olive oil, avocado oil, macadamia oil, for cooking or salad dressings (no hydrogenated oils such vegetable, canola, corn, or peanut oils.) 

  7. Water, sparkling water, unsweet tea, black coffee (may add some half and half on occasion if needed)

  8. Stevia, monk fruit for sweeteners. 


You need to be working mostly at moderate intensities with occasional dips into vigorous intensities within the session. The “talk test” is a simple way to gauge intensity. If you’re doing moderate-intensity activity, you should be able to talk but not sing. If you’re doing vigorous-intensity activity, you shouldn’t be able to say more than a few words at a time without taking a breath.​

Cycle One:
4 Weeks

General Template

Day 1: Lower Body Press + Metabolic Conditioning (MetCon)

Day 2: Cardio Emphasis v1

Day 3: Upper Body Press/Pull + MetCon

Day 4: Cardio Emphasis v2

Day 5: Lower Body Pull + MetCon

Day 6: Cardio Emphasis v3

Day 7: Total Body Recovery

*** Daily Activity***

  1. 30+ minutes walking or other outdoor activity

  2. End-range joint capacity

*Change primary movements every 4 weeks. Example: sub front squat for back squat, sub bench press for shoulder press, sub sumo deadlift for deadlift***




You should consult your physician or other health care professional before starting any fitness program to determine if it is right for your needs. Do not start our workout programs if your physician or health care provider advises against it.

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