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.