In my opinion, there are 5 steps of longevity. What is your level?

Level 0: Explore

At this stage, most people want to stay informed or read about longevity without taking significant action. If you're here, the best approach is to develop a strong mindset and understand why you need to pursue longevity

What to Do

• Change Your Mindset: Believing you can improve your health is foundational
• Read Our Protocols: Educating yourself on effective longevity strategies empowers you to make informed decisions
• Understand your main dangers. Reason? Awareness of top health risks helps you prioritize your efforts. How? Focus on preventing Cardiovascular Diseases (the top risk of death), Cancer, Mental Disorders, and Metabolic Disorders like Diabetes by learning more about each

Level 1: Lifestyle

At this stage, you focus on the basics to maintain and improve your quality of life, laying a strong foundation for a long, healthy life

What to Do

• Diet: Eat a balanced diet rich in fiber, healthy fats, and moderate protein. Count calories, eliminate processed foods, or at least check nutrition labels to avoid excessive high-fructose corn syrup, seed oils, artificial additives, and flavors
• Exercise: Get a gym membership, hire a fitness trainer, and aim for 150 minutes of moderate exercise or 75 minutes of high-intensity interval training (HIIT) each week
• Sleep: Set a timer when you go to bed, focus on 7-9 hours of sleep, buy a sleep mask, blackout curtains, a good mattress, and focus on sleep rather than late-night activities
• Healthy Rituals: Start using sunscreen, avoid negative people, and socialize with like-minded people etc.
• Mental Health: You try yoga, meditation, journaling etc.
• Negative Social Behaviour: quit smoking and reduce or stop drinking alcohol.

Why this stage matters

• Heart disease and cardiovascular diseases are the top-1 cause of death (1 in 5 deaths), mostly linked to poor lifestyle choices like smoking, obesity, and stress.
• A healthy lifestyle reduces overall health risks. A study of 8,375 U.S. adults who didn’t smoke and followed a healthy diet with moderate physical activity showed a 56% reduction in all-cause mortality risk (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4688898/)
• Aside from the obvious risks, like smoking and excessive drinking, these habits negatively impact metabolic health and increase cancer risk. Social loneliness can be as harmful as smoking 15 cigarettes a day (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5831910/)
• Healthy rituals like using sunscreen can prevent some types of cancer. For example, ultraviolet radiation is estimated to cause 80%–90% of skin cancers, and sunscreen helps block UV radiation (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7759112/)

Level 2: Biohacker

At this stage, people pursue advanced testing and monitoring, seeking personalized longevity strategies

What to do

• Testing: Regular check-ups every 3-6 months, including blood panels, microbiome tests, and VO2 max testing. Focus on top metrics such as VO2max, body fat percentage (FAT%), HOMA-IR, ApoB, and gene sequencing
• Supplements: Develop a list of essentials (e.g., Vitamin D, K2, Omega-3, Magnesium, Vitamin C, Collagen) and goal-specific supplements (e.g., for gym performance, cognitive function, sleep, female health, etc.)
• Peak Performance Lifestyle: Aim for a demanding exercise program, like 600 minutes of moderate or 300 minutes of high-intensity training per week. Consider advanced protocols like the Norwegian 4x4 program
• Non-Medical Therapies: Incorporate Red Light Therapy, sauna sessions, cold plunges, and sun exposure
• Devices: Use fitness trackers (e.g., Oura, Garmin) or home equipment for testing (e.g., VO2 max, red light exposure). Lifestyle devices like blue-light-blocking glasses can also be helpful

Level 3: Advanced Biohacker / Medical interventions

At this stage, people seek more advanced treatments and interventions

What to do

• Therapies: Find a reputable longevity doctor and explore therapies, including controversial options such as NAD drips, hormone optimization therapy, peptides, ozone therapy, and young plasma infusions
• Medications: Use telemedicine services to consult doctors about drugs like Rapamycin, Metformin, Acarbose, Aspirin, and 17α-E2 etc.
• Advanced Supplements: Experiment with supplements like Fisetin, Pterostilbene, C-60, NAD , NAC, and Methylene blue

It’s important to note that most people at this stage aim for peak performance, but it can come with risks. Some therapies may have little effect—like Bryan Johnson, who saw no benefit from plasma infusions (Bryan Johnson Tweet), and some medications can be harmful—for example, Metformin may negatively affect muscle function (1, 2)

Level 4: Biotech Fellow

• Join Cutting-Edge Communities: Engage with groups like LongevityEssentials or the Longevity Biotech Fellowship
• Visit Special Regulatory Zones: Explore regions like Prospera (Vitalia) for emerging therapies
• Explore Advanced Therapies: Investigate stem cell therapies, Minicircle’s Follistatin Gene Therapy (clinical trials), or Unlimited Bio’s VEGF gene therapy (clinical trials)
• Banking: Consider banking sperm, oocytes, embryos, ovarian tissue, stem cells (bone marrow), placenta, blood, dental pulp, or other organ tissues
• Observe New Tools Coming to Market (in 3-10 years)
  • Body Replacement: Entire organ replacement or progressive replacement (e.g., brain replacement)
  • Biostasis: Low-temperature preservation
  • Bioengineering: Includes cellular reprogramming and genetic interventions

Now the last question is: What`s your level and how do you like it?