• Calculate your Basal Metabolic Rate (BMR) using either the Harris-Benedict or Mifflin-St Jeor formula to establish appropriate caloric intake for your body

• Determine your optimal protein needs based on age and activity level

• Create a balanced exercise routine incorporating all four pillars: stability, strength, aerobic efficiency, and anaerobic capacity

• Develop a personalized sleep optimization strategy focusing on consistency, environment quality, and proper sleep architecture

• Track meaningful longevity metrics beyond weight, including VO2 max, strength measurements, metabolic health markers, and sleep quality

• Implement a sustainable, phased approach to lifestyle changes starting with assessment, then fundamentals, progressive overload, and finally optimization

Want more?