Lesson 1 · 12 min · Foundation
Skeletal Muscle: The Longevity Organ
Reframe muscle as the master organ of aging well and the strongest single predictor of how long you live.
Lesson 2 · 12 min · Applied
Minimum Effective Dose Training
Design a sustainable two-to-three-session week using compound lifts and progressive overload that fits real life.
Lesson 3 · 12 min · Applied
Foot Strength and Balance for the Next 50 Years
Rebuild foot mechanics, proprioception and balance with daily drills that prevent the falls that end late-life independence.
Lesson 4 · 12 min · Applied
Bone Density and Hormones Across the Lifespan
Use resistance training, protein, creatine and hormonal awareness to defend bone density into perimenopause and beyond.
Lesson 5 · 12 min · Applied
Avoiding the Injuries That End Training Careers
Apply dynamic warm-ups, mobility audits and posture work to dodge the avoidable injuries that derail long-term progress.
Lesson 6 · 12 min · Foundation
Evolutionary Movement Baselines
Benchmark your activity against hunter-gatherer baselines and add rucking, walking and load-carrying to your week.
Lesson 7 · 12 min · Deep practice
VO2 Max, Explosive Power and Functional Fitness
Train the three biomarkers most tied to longevity: VO2 max, lower-body explosive power and grip strength.