Strength
Muscular strength is one of the strongest predictors of longevity and metabolic health. Strong muscles protect against injury, maintain bone density, and improve metabolic function.
Getting Started
A simple, three-step approach to improving your health -- no fads, no gimmicks, just science.
1
Identify the Metrics That Matter
Learn which five health metrics are backed by decades of research as the strongest predictors of longevity and quality of life.
2
Follow a Simple, Evidence-Based Plan
Each metric has a straightforward, science-backed protocol to improve it.
3
Track Your Progress
Use practical tools and templates to measure your progress over time.
What Matters
Cardio
Your cardiovascular fitness level, measured by VO2 max, is directly correlated with mortality risk. Higher VO2 max means better heart health and lower disease risk.
Body Fat Percentage
Body composition matters more than body weight. Excess body fat, particularly visceral fat, drives inflammation and metabolic dysfunction.
Cholesterol
LDL cholesterol is the primary driver of atherosclerotic cardiovascular disease. Managing this metric is crucial for long-term heart health.
Blood Pressure
Hypertension is a silent killer. Maintaining healthy blood pressure reduces risk of heart attack, stroke, and kidney disease.
What Else Matters
The five metrics above are the focus of this site because they are directly actionable -- you can measure them, improve them through specific protocols, and track your progress over time.
However, there are other important health markers that are beyond the scope of this website. We strongly recommend that you get an annual physical exam that includes the standard bloodwork panel. Metrics like A1c (a measure of long-term blood sugar control), thyroid function, kidney function, liver enzymes, and other lab values are certainly meaningful indicators of your overall health.
Follow the guidance of your doctor. If your bloodwork reveals values outside the normal range, work with your physician to address them. The protocols on this site -- strength training, cardiovascular fitness, and healthy body composition -- will positively influence many of these markers. But your doctor is the right person to interpret your lab results and recommend specific interventions for anything beyond the five metrics covered here.