Institute of Lifespan
Data-driven protocols

Stop guessing.
Start measuring.

Most longevity advice is marketing masquerading as science. We aggregate primary research to identify the interventions that actually move the needle on human healthspan.

Start with VO2 Max Read the Evidence

Key Metrics to Track

  • VO2 Max Top quartile target
  • ApoB < 60 mg/dL
  • HbA1c < 5.1%
  • DEXA ALMI > 75th percentile

The Goal: Squaring the Curve

Standard aging involves a long, slow decline in physical and cognitive capability. Optimized aging pushes that decline into a tightly compressed window at the very end of life.

Our protocols are designed to keep your biological capability high until the final drop, maximizing *healthspan* over mere lifespan.

Diagram showing squared longevity curve vs standard aging decline
5.0x

Mortality Risk Reduction

The difference in all-cause mortality between elite cardiorespiratory fitness (VO2 max) and low fitness. (Mandsager et al., 2018)

15%

Lifespan Extension

The median lifespan extension observed in mice treated with rapamycin, the most robust pharmacological intervention tested to date. (Harrison et al., 2009)

2.5y

Bio-Age Reversal

Reduction in epigenetic age observed after 8 weeks of diet, sleep, exercise and relaxation interventions. (Fitzgerald et al., 2021)

The Three Pillars

We divide longevity interventions into three strict categories based on the quality of evidence. Do not progress to Tier 3 without mastering Tier 1.

01 / Foundation

Exercise & Sleep

The undeniable foundation. Zone 2 cardio, VO2 max intervals, and heavy resistance training provide a magnitude of benefit no pill can match.

Explore VO2 Max
02 / Nutrition

Metabolic Health

Optimizing body composition, crushing ApoB, and maintaining tight glycemic control. The goal is delaying the onset of atherosclerotic cardiovascular disease.

Target HbA1c
03 / Pharmacotherapy

Molecules & Senolytics

The bleeding edge. mTOR inhibition via Rapamycin, NAD+ precursors (NR/NMN), and targeted supplementation to address specific genetic risks (like APOE4).

Rapamycin Protocol NAD+ Science

Calculate Your Phenotypic Age

Chronological age is just how many times you've orbited the sun. Phenotypic age uses 9 standard blood biomarkers to estimate your biological rate of aging.

  • Albumin
  • Creatinine
  • Fasting Glucose
  • C-Reactive Protein (CRP)
  • + 5 more standard markers
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