Most people think longevity is mostly genetics. It's not.

Studies on twins show genetics account for only ~25% of lifespan variation. The other 75% is lifestyle. Here's what the research actually points to:

1. VO2 max is the single best predictor of all-cause mortality

More than smoking, more than diabetes. A low VO2 max puts you in a higher mortality risk category than almost any other biomarker. Zone 2 cardio — 3x a week, 45 minutes, conversational pace — is the #1 investment you can make.

2. Muscle mass in your 40s determines your mobility in your 70s

Sarcopenia (age-related muscle loss) starts in your 30s at ~1% per year. People who lift consistently maintain independence, avoid falls, and recover from illness faster. 2-3x strength training per week is non-negotiable.

3. Sleep is when you repair, not when you rest

Deep sleep clears amyloid plaques (linked to Alzheimer's). Consistently under 6 hours = measurably faster cognitive decline. 7-9 hours isn't lazy — it's maintenance.

These aren't hacks. They're fundamentals. Most people know them and still don't execute consistently.

That's what LongGame is about — consistent execution of what actually works, week over week.