Evidence Over Hype
The longevity industry is worth billions. Most of it is noise.
Before you spend money on NAD+ infusions or continuous glucose monitors, there are five fundamentals that the research consistently shows matter most. They're unglamorous. They work.
The Five Fundamentals
1. Sleep quality over quantity
Seven to nine hours is the target, but architecture matters as much as duration. Consistent sleep and wake times regulate your circadian rhythm more than anything else.
2. Zone 2 cardio — 150 minutes per week
This is the single most evidence-backed longevity intervention available. Low intensity, long duration aerobic exercise trains your mitochondria and metabolic efficiency.
3. Protein at every meal
Muscle mass is one of the strongest predictors of healthy ageing. Most people eat far too little protein, especially as they age.
4. Strength training twice per week minimum
Not optional. Muscle is metabolically active tissue. Sarcopenia (age-related muscle loss) accelerates every other ageing marker.
5. Stress regulation
Chronic cortisol elevation is profoundly ageing. This isn't about elimination it's about recovery. Sleep, nature, relationships, breathwork.
Where Coaching Fits
Most people know what to do. The gap is in the doing consistently, sustainably, year after year.
That's where a longevity coach earns their place.