| name | Longevity Protocol |
| description | Assembles an evidence-informed weekly longevity routine covering sleep, zone 2 cardio, strength training, and dietary patterns. Use when building or auditing a long-term health practice. General wellness guidance; not medical advice. |
Longevity Protocol
This skill assembles a practical, evidence-informed longevity routine. The goal is to maximize healthspan — the years lived in good physical and cognitive function — through the four most robustly supported domains: sleep, aerobic capacity, muscular strength, and nutrition. This is general wellness guidance, not medical advice. Consult a physician before making major changes, especially if managing chronic conditions.
Sleep: The Non-Negotiable Foundation
Sleep is the highest-leverage longevity intervention available. Target 7–9 hours of total sleep per night. Prioritize consistency over total duration: a fixed wake time anchors circadian rhythm better than trying to manage bedtime. The key behaviors: no bright light or screens in the 30–60 minutes before bed, keep the bedroom cool (65–68 F / 18–20 C), avoid caffeine after 1–2 PM, and limit alcohol — even moderate amounts fragment deep sleep. Chronic sleep restriction below 6 hours is associated with accelerated biological aging.
Zone 2 Cardio: Building the Aerobic Base
Zone 2 cardio (a pace where a full sentence can be spoken but conversation is effortful) is the most studied exercise modality for longevity outcomes. The evidence-based target is 150–180 minutes per week. Modalities: brisk walking, cycling, rowing, swimming, or light jogging. The default weekly structure is 3–4 sessions of 40–50 minutes. VO2 max is one of the strongest predictors of all-cause mortality; Zone 2 work builds the base that enables VO2 max improvement over time.
Strength Training: Preserving Muscle and Bone
Muscle mass and grip strength are independent predictors of longevity. The minimum effective dose: 2–3 full-body strength sessions per week. Prioritize compound movements (squat, hinge, push, pull). Progressive overload should be maintained into older age — the body responds to training stimulus at every age. Muscle mass is the primary reservoir for glucose disposal, reducing metabolic disease risk.
Nutrition: The Dietary Pillars
No single diet extends life, but consistent patterns matter. The evidence-supported defaults: high protein (1.6–2.2 g/kg body weight), abundant vegetables and fiber (30+ g/day), minimal ultra-processed food, and limited added sugar. Mediterranean and whole-food plant-rich patterns have the strongest longevity data. Time-restricted eating (eating within a 10–12 hour window) has metabolic benefits for some individuals; it is a useful tool, not a requirement.
Stress and Cognitive Health
Chronic psychological stress accelerates biological aging via inflammatory and hormonal pathways. Evidence-supported interventions: consistent social connection, purposeful activity, nature exposure, and any practice that builds deliberate recovery (breath work, meditation, walking without a phone). These are not soft add-ons; chronic stress undermines the benefits of every other longevity pillar.
Weekly Template
A practical default week: Zone 2 cardio on Monday, Wednesday, Friday, and Saturday (45 min each); strength training Tuesday, Thursday, and Saturday (45–60 min each); one full rest or active recovery day. Sleep and nutrition apply every day. Adjust volume based on recovery — the goal is consistency over years, not maximal output in any single week.
