Live longer · EVIDENCE-BASED
Get the free Longevity 80/20 guide: the 7 gaps that decide your healthy years, and how to fix them.
Free evidence-graded guide. 7 systems decide most of how well you age: sleep, strength, fitness, stress, food, connection, and exposure. This guide shows the strongest evidence for each, gives you one free first step per gap, and includes a 1-minute self-check to find your weakest one. Every claim graded and cited.
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what’s inside
What the free guide gives you
✔︎ The 7 gaps that decide your healthy years, each with the strongest evidence behind it, graded and cited.
✔︎ The sleep finding most people miss: sleep adjustments you can make to lower your risk of dying by 48%
✔︎ The one-hour muscle payoff: that cuts the risk of dying by roughly 15%
✔︎ The fitness gap nobody budgets for: the least fit adults had 5 times the risk of dying as the fittest
✔︎ The 7 free first steps, one per gap. No gear or cost. Each one is the cheapest, best-tested move from the full protocols guide.
✔︎ A 1-minute self-check that points you to your biggest gap, so you know exactly where to start.
who’s this for
This is for you if:
✔︎ You want more healthy years without a 40-item routine.
✔︎ You want the few moves that carry most of the payoff, ranked by evidence.
✔︎ You would rather fix your weakest system than keep polishing your strongest.
✔︎ You want science-backed habits, not influencer hacks.
This is not for you if:
⨯ You want a pill or gadget that replaces the basics
⨯ You want a replacement for a doctor
⨯ You want medical advice
why now
Most longevity effort goes to the wrong place
Most people polish what they already do well. The bigger win is your weakest system. Close your biggest gap first. That is the 20 percent that gives you 80 percent of the result. This free guide finds that gap and hands you the free first step, so you can start this week.
You’ll also get Distilled Gems: one evidence-graded health upgrade every Sunday. Read in 5 minutes, use it the same week.
Get the Free Guide. Instant.
The 7 gaps, the free first step for each, and the self-check that shows where to start.
Free forever. Unsubscribe in one click.
THE proof
Distilled from peer-reviewed scientific journals
No fads, no influencers — just peer-reviewed evidence, translated into things you can do. The full Almanac behind the guide draws on the primary research for all 7 longevity gaps.
NEJM · The Lancet · JAMA · BMJ · British Journal of Sports Medicine · Cell Metabolism · The American Journal of Clinical Nutrition
Look for the grade on every claim: Strong Moderate Emerging Mechanistic. The journals do the proving. We do the translating.
common questions
Your questions answered
Is this medical advice?
No. It's educational content, with every claim cited to primary research. It never tells you to start or stop any medication. Talk to your doctor before changing anything you're already doing for a health condition.
Do I need gym, gear or supplements?
No. Every first step in the guide costs nothing. Download it and get started instantly. The scientific evidence says the cheap basics do most of the work.
How is it delivered?
Instantly. We will email you the download link for the report (PDF). Read it on any device, print what you like.
Most of a long, healthy life comes from a few basics, repeated for years. The trick is knowing which basic ones you are missing. This guide finds it, then gives you the first free step.
Bonus
Each week, we send one new gem like this.
One thing worth doing, one thing worth knowing, and the one thing that could change everything.
Educational content only — not medical advice. If you are managing a medical condition or taking prescription medication, talk to your doctor before changing your diet, exercise, or supplement routine.
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