Discover the science-backed principles of healthy aging from leading experts
The Beginner's Guide to Longevity
Welcome to your journey towards optimal longevity. This guide, curated by leading Key Opinion Leaders (KOLs) in the longevity space, will introduce you to the fundamental principles of healthy aging and life extension.
Leading Voices in Longevity
Dr. David Sinclair
Harvard Professor of Genetics, focusing on understanding why we age and how to reverse it
Dr. Peter Attia
Longevity physician specializing in the science of longevity and performance extension
Dr. Rhonda Patrick
Expert in nutritional health, brain & aging research
Core Principles of Longevity
Nutrition
- Time-restricted eating (16/8 method)
- Mediterranean-style diet rich in whole foods
- Adequate protein intake (1-1.6g/kg body weight)
- Emphasis on plant-based foods
Exercise
- Zone 2 cardio training (3-4 times/week)
- Resistance training (2-3 times/week)
- Regular movement throughout the day
- Balance and mobility work
Sleep Optimization
- 7-9 hours of quality sleep
- Consistent sleep/wake schedule
- Dark, cool sleeping environment
- Limited blue light exposure before bed
5 Reasons To Choose A Notebook Now
- Daily meditation or mindfulness practice
- Regular exposure to nature
- Social connection and community
- Stress-reducing activities (yoga, breathing exercises)
Start Your Longevity Journey Today
Remember, longevity isn't about quick fixes—it's about sustainable lifestyle changes and consistent habits.
