⏳ Longevity / Healthspan
Senescence & mitochondrial decline
Optimising healthspan; reducing "zombie cell" and mitochondrial aging.
Protect your VO₂max and strength — weekly zone-2 plus two lifts.
Fitness is the most evidence-backed longevity 'drug'; the win is doing the dose simply and consistently.
Move — the mechanics that fix it: Fitness is the drug
VO2max and strength are the strongest longevity signals; add sleep, muscle mass, metabolic health.
- Bodyweight Squat
- Chin-Up
- Bench Press - With Bands
- Air Bike
Fuel — foods to fuel it
- Blueberries (local SG)
- Thunder Tea Rice (Lei Cha) (local SG)
- Popiah (local SG)
- Kiwi fruit (local SG)
- Salmon (cooked) (local SG)
- Dark chocolate (85%) (local SG)
Daily nutrient targets: omega3: 2000mg (goal), fiber: 30g (goal), sugar: 30g (limit), glycine: 10g (goal)
Stack — evidence-ranked compounds
- NMN / NR (NAD⁺ precursors) — ★★★☆☆
- Fisetin — ★★★☆☆
- Spermidine — ★★★☆☆
- Urolithin A — ★★★☆☆
- Rapamycin (Sirolimus) — ★★★★★
- Ca-AKG (Calcium Alpha-Ketoglutarate) — ★★☆☆☆
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes longevity / healthspan?
Senescence & mitochondrial decline. Optimising healthspan; reducing "zombie cell" and mitochondrial aging.
What exercises help longevity / healthspan?
Key movements: Bodyweight Squat, Chin-Up, Bench Press - With Bands, Air Bike.
What should you eat for longevity / healthspan?
Foods that support it: Blueberries, Thunder Tea Rice (Lei Cha), Popiah, Kiwi fruit, Salmon (cooked).
What supplements help longevity / healthspan?
Evidence-ranked options: NMN / NR (NAD⁺ precursors), Fisetin, Spermidine, Urolithin A, Rapamycin (Sirolimus).