The strongest predictors of healthspan in the longevity literature are boring: cardiorespiratory fitness (VO2 max), muscle mass and strength, metabolic health, sleep, and quality of social relationships. Almost every supplement or protocol you'll read about matters less than these five.
The five that matter most
- VO2 max — top-quartile fitness roughly halves all-cause mortality risk vs bottom quartile
- Muscle mass and strength — grip strength alone predicts longevity
- Metabolic health — insulin sensitivity, low visceral fat, stable glucose
- Sleep — 7–9 hours, consistent
- Social connection — one of the largest and least discussed longevity variables
“If I could ask every client one question about their long-term health, it would be: how strong will you be at 75? That question forces the right work today.”
“Longevity is a series of small, boring decisions repeated for 40 years. That reality doesn't sell supplements, but it does produce healthy 75-year-olds. That's the game I'm coaching for.”
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Apply this
Turn this education into a personalized plan.
Everything on this page is general education. The real leverage comes from applying it to your history, goals, and lifestyle. Start with our Health Assessment.