The Longevity Lab

What do antioxidants do?

Let’s Begin…

When it comes to what you bite, chew and swallow, your choices have a direct and long-lasting effect on the most powerful organ in your body: your brain. So which foods cause you to feel so tired after lunch? Or so restless at night?

What is one thing that makes essential fatty acids so unique?

A)Essential fatty acids are man-made

B)Essential fatty acids must come from our diets

C)Essential fatty acids make you lose weight

D)Essential fatty acids come from saturated fats

Most people treat aging like it's random. It isn't — it's mostly downstream of a handful of measurable, controllable inputs: sleep quality, VO2 max, fasting glucose, inflammatory markers, and muscle mass. The research on this has exploded in the last five years, but almost none of it makes it into a format normal people can actually act on.

Here's the framework I use with members inside The Longevity Lab:

1. Sleep first, always. No supplement or protocol outperforms fixing sleep debt. Track consistency (same wake time daily) before you touch anything else.

2. Zone 2 cardio 3x/week. Not HIIT, not max effort — 30-45 min at a pace where you can hold a conversation. This is the single best lever for mitochondrial health and long-term disease risk reduction.

3. Resistance train for muscle, not aesthetics. Muscle mass at 60+ is one of the strongest predictors of mortality risk. Start now.

4. Get your bloodwork, then act on it. Fasting glucose, ApoB, hs-CRP, and HbA1c tell you more about your real biological age than how you feel day to day.

None of this is exotic. The hard part is consistency and knowing what actually matters vs. what's noise (looking at you, $400 supplement stacks with zero trial data).

If you want the deeper protocols — nutrition timing, sleep optimization, and the exact bloodwork panels to request from your doctor — that's what we built The Longevity Lab for. Happy to answer questions here too.