The Ultimate Longevity Checklist: Build a Body That Lasts
Living a long, healthy, and active life isn’t about luck—it’s about consistently making smart, science-backed choices. From improving your fitness to fueling your body with the right nutrients, the key to longevity is building daily habits that keep you strong, resilient, and thriving for decades to come.
This Longevity Checklist breaks down the essential areas to focus on, with actionable steps you can start today.
1. Prioritize Physical Fitness
Your fitness level—especially aerobic and muscular fitness—is one of the strongest predictors of healthspan.
Cardiorespiratory Health
Perform steady aerobic exercise (zone 2 training) for 150–180 minutes per week—think brisk walking, rowing, or cycling.
Add 1–2 weekly sessions of higher-intensity intervals to build peak endurance and VO₂ max.Strength & Functional Training
Aim for 3–4 strength sessions per week, covering fundamental movement patterns like squats, hinges, pushes, pulls, and carries. Maintain functional strength: for example, you should try to carry or lift at least 50% of your body weight for short durations.Mobility & Balance
Perform daily mobility exercises to keep joints healthy and prevent stiffness.
Include balance and stability drills to protect against falls and injuries.
2. Optimize Nutrition
A nutrient-rich diet lays the foundation for energy, strength, and metabolic health.
Focus on Whole Foods
Prioritize vegetables, fruits, lean proteins, healthy fats, and high-fiber carbs while minimizing sugar and ultra-processed foods.Protein for Strength
Include a sufficient amount of protein with every meal to maintain and build lean muscle.Meal Timing
Consider a 12–16 hour overnight fasting window (e.g., finish dinner by 8pm and eat breakfast at 8am).
Avoid late-night snacking to align with your natural rhythms.Micronutrient-Rich Foods
Eat a variety of colorful plants (leafy greens, berries, cruciferous vegetables) for antioxidants and essential vitamins.
3. Master Sleep and Recovery
Sleep is where your body restores and repairs itself.
Aim for 7–9 Hours
Keep consistent sleep and wake times, and create a cool, dark, and screen-free environment before bed.Morning Light Exposure
Get 10 minutes of natural sunlight in the morning to regulate your circadian rhythm.Active Recovery
Include walking, light stretching, or breathing exercises on rest days to speed up recovery.
4. Train Your Mind
Mental health is as critical to longevity as physical fitness.
Stress Management
Use daily practices like breathwork, journaling, or mindfulness to reduce stress.
Even 5–10 minutes can lower cortisol and improve overall well-being.Cognitive Growth
Challenge your brain by learning new skills, reading, or solving puzzles regularly.
5. Track Your Health Metrics
What gets measured gets improved. Regular testing helps you understand where you are and what needs attention.
Performance Testing
Measure VO₂ max, strength levels, body composition, and reaction time to establish your baseline (all testing is available through our BioPhys Lab).Biomarker Tracking
Keep an eye on key markers like fasting glucose, cholesterol, and inflammation at least once a year (Blood Biomarker testing is available through our Longevity Program).
6. Build Strong Relationships
A strong sense of community and connection significantly improves health and longevity. Make time to nurture friendships and meaningful relationships each week.
7. Reduce Your Risks
Avoid the lifestyle factors that increase your risk of disease and early aging:
Maintain healthy body fat and blood pressure levels.
Avoid smoking and excessive alcohol.
Stay active to reduce risks of metabolic and heart disease.
Your Longevity Action Steps
Schedule a fitness and health assessment (VO₂ max, body composition, strength, reaction timing, etc.).
Plan your weekly workout schedule (2–3 strength + 2–3 cardio sessions).
Create a consistent sleep routine.
Eat a whole-food, protein-centered diet.
Practice stress management daily.
Stay socially connected.
Check your health markers regularly.
Ready to Take the First Step?
The first step to building a body that lasts is knowing where you stand today. Our advanced BioPhys performance assessments give you precise data on your fitness, strength, and health so you can train with more intent and efficiency.