The Longevity project aevum

Strength Training — 4x/Week

• Focused primarily on heavy loads (under 10 repetitions)
• Progressive overload tracked via TotalOverload
• Compound movements prioritized: squat, deadlift, bench, row, overhead press

Why: Building maximum natural muscle mass prior to age 30 is paramount. Muscle mass is a critical predictor of bone density and a primary defense against age-related frailty and falls. Heavy loading under 10 reps maximizes mechanical tension and myofibrillar hypertrophy.

Zone 2 Cardiovascular — 180 min/Week

• Executed via cycling or swimming
• Heart rate maintained at conversational pace (roughly 60–70% max HR)
• Minimizes eccentric muscle damage to preserve lower body for heavy lifting

Why: Zone 2 training ensures superb mitochondrial density and efficiency. It is the foundation of cardiovascular health and metabolic flexibility. Cycling and swimming were chosen specifically to spare the joints and muscles from the repetitive impact of running.

HIIT — VO2max Intervals — 1–2x/Week

• Norwegian 4x4 protocol: 4 minutes at 85–95% max HR, 3 minutes recovery, repeated 4 times
• Executed via cycling, swimming, or hill sprints
• Tracked with a power meter for power and heart rate zones

Why: The Norwegian 4x4 protocol limits central nervous system fatigue while maximizing VO2 max improvements. VO2 max is one of the strongest predictors of all-cause mortality. Short, hard intervals are compatible with fast-twitch dominance and deliver outsized cardiovascular benefits.

Mobility & Recovery — Nightly, 20 min

• Full-body stretching routine covering all major joints and muscle groups
• Static holds of 30–60 seconds per position
• Emphasis on hip flexors, thoracic spine, shoulders, and ankles

Why: Mobility work maintains flexibility, joint health, and structural longevity. It offsets the stiffness that accumulates from heavy strength training and prolonged sitting. Consistent nightly practice prevents the slow decline in range of motion that compounds with age.

Ingredients

• Base: 150g day-old basmati rice (cooked via pasta method), 1 tbsp soy sauce, 1 tsp sesame oil, 1 tsp avocado oil
• Protein & Veggies: 3 whole eggs, 50g zucchini, 50g broccoli, 50g carrots
• Post-Meal: 150g wild blueberries

Rationale

Basmati rice provides a lower glycemic index, and cooking it via the pasta method significantly reduces arsenic levels. Wild blueberries replenish liver glycogen prior to intense training sessions, while soy sauce provides a palatable, high-sodium start to the day.

Phase 1 — Immediate Shake

• 40g unflavored whey isolate
• 8 fl oz skim milk
• 1 frozen banana
• 50g frozen strawberries
• 20g chia seeds
• 8g creatine

Phase 2 — 10 Minutes Later (Minestrone Soup)

• 1 cup vegetable stock
• 250g black-eyed peas
• 7 oz diced and juiced tomatoes
• 1/2 large carrot, 1/2 celery stalk, 50g zucchini, 1/4 onion, 1 clove garlic
• 1 tbsp extra virgin olive oil (post-cooking)

Rationale

The immediate shake triggers MPS and restores muscle glycogen. The subsequent soup provides a high concentration of complex carbohydrates, plant protein, and essential polyphenols to support gut microbiome health.

Ingredients

• 6 oz chicken breast (sous-vide in pickle juice)
• Seasoned with lime juice, cilantro, and Mexican spices
• 1 corn tortilla (pan-heated with water)
• Side of dill sauerkraut

Rationale

This meal ensures sustained MPS while honoring regional culinary roots, providing psychological satisfaction alongside high-quality nutrition and probiotic benefits from the sauerkraut.

Ingredients

• 150g 2% cottage cheese
• 6g high-flavanol cocoa
• 15g honey
• 15g sunflower butter

Rationale

Cocoa flavanols are a powerful healthspan tool but contain high levels of oxalates. Pairing the cocoa with a calcium source (cottage cheese) binds the oxalates in the gut, significantly reducing the risk of calcium oxalate kidney stone formation.

Dry Sauna — 4x/Week, 26 min at 200°F

• Dry sauna at 200°F (93°C)
• Typically post-workout or in the evening
• Hydration protocol: 16–20 oz water with electrolytes before and after

Measured outcomes: Dramatically increased HRV, lowered RHR, decreased resting blood pressure.

Why: Heat shock protein activation, improved cardiovascular function, and enhanced recovery. Sauna bathing is one of the most well-studied longevity interventions, with strong epidemiological data linking regular use to reduced cardiovascular and all-cause mortality.

Red & Infrared Light Therapy — 7x/Week, 7–15 min

• Training days: Applied to the specific muscle groups trained that day to accelerate recovery
• Rest days: Applied to the face for dermatological health and collagen stimulation
• Wavelengths: 660 nm (red) and 850 nm (near-infrared)

Why: Photobiomodulation stimulates mitochondrial ATP production, reduces inflammation, and accelerates tissue repair. Red light at 660 nm penetrates skin layers for collagen and wound healing; near-infrared at 850 nm reaches deeper muscle tissue for recovery and pain reduction.

Future: Hyperbaric Oxygen Therapy (HBOT)

Once budget permits, HBOT will be integrated. When utilized correctly, it is a highly effective tool for improving biomarkers, accelerating tissue healing, and extending healthspan through telomere lengthening and senescent cell reduction.

Planned protocol: 60-minute sessions at 2.0 ATA, 5 days per week, in 3-month cycles.