Vitality Programs Pillars #1 - #9

Pillar #1

Foundational Concepts Frameworks, Tools, Community and Strategies to Identify, Prevent, Delay, and Mitigate the Age-Related Diseases: this is where we take control of our aging-outcomes and launch lifelong epic aging journeys. We learn about how our bodies are functioning and aging with special attention to identifying any signs of chronic diseases already brewing inside and dealing with them before damage is irreversible.

Pillar #2

When to Eat - Circadian Rhythm: this is the “gateway” into early visible results. Here, we realign our body’s daily gene expression rhythms by changing when we eat and sleep. We'll show you how to expertly integrate daily intermittent fasting and circadian-aligned behaviors into your lifestyle. We learn how it can cascade whole body benefits everywhere, reduce inflammation, improve glucose and lipid profiles, enhance sleep, activate our repair organ systems, mitigate the risk of certain cancers. And for many, we are able to demonstrate how unintentional caloric restriction and additional exercise in the hours freed up every day — can eliminate hard-to-target visceral fat and result in dramatic weight loss.

Pillar #3

Sleep Science and Performing Well: here we learn how mastering sleep performance prevents devastating diseases of body and mind and can supercharge cognitive and physical performance every day. We will identify and track poor sleep that can cascade damage across every organ system, contribute to many of the age-related diseases, and accelerates biological aging. We’ll show you how to identify and expertly navigate disorders like sleep apnea and insomnia, explore how poor metabolic health disrupts sleep architecture, and share strategies reclaim the deep, restorative sleep you deserve.

Pillar #4

Digestive Health and Microbiome(s): focuses on understanding and actively addressing digestive disorders and also how to take care of the trillions of microbes that affect how we extract and store energy from food, maintain healthy immunity, cognition, and cellular repair as we age. We’ll discuss bacteria, viruses, fungi, and parasites, and the beneficial and harmful metabolites they produce. You’ll learn how to reverse gut dysbiosis, strengthen immunity, and cultivate microbial communities that enable Healthspan Extension. We'll also dive into new science revealing a powerful gut-brain axis and how to properly reset gut health after antibiotics, surgeries, colonoscopies, and food poisoning.

Pillar #5

Realistic Nutrition: is where we explore how we can nudge our diets and tastes towards making sensible daily food choices resulting in purposeful eating and how top nutrition can substantially extend both Healthspan and Lifespan. We’ll start by identifying the 20% of foods and drinks causing 80% of the damage and walk you through sustainable replacements that fit your tastes and lifestyle. You’ll learn how nutrition impacts inflammation, immunity, cognition, mitochondrial efficiency, metabolism, and how certain bacteria influence what, when, and how much we desire to eat. We'll review how ultra processed foods systemically accelerate aging and disease, sugar toxicity, supplements, keto cycles, and how Caloric Restriction with Optimal Nutrition (CRON) has demonstrated remarkable life extension in every animal model tested.

Pillar #6

Functional Mobility and Exercise: is about how we train for the decades ahead. Our goal is to maintain balance, strength, endurance, range of motion, flexibility, and proprioception into the 8th and 9th decades and beyond. In this pillar we explore how to retain and gain muscle mass and strength, protect cartilage and joints, avoid sarcopenia and frailty, and preserve the musculoskeletal foundation — to continue doing the things we enjoy, without chronic pain and debilitating injuries, responsibly delaying reliance on others while aging optimally at home.

Pillar #7

Fasting for Cellular Rejuvenation: follows mastery of prior Pillars #1-6. It introduces what may be the most powerful Geroscience intervention to-date. We learn about long-term fasting and fasting-mimicking diets and the powerful biological processes they activate. We explore how fasting states consume substantial fat reserves, muscle, and bone. When the famine passes and healthy refeeding begins, preservation gives way to cascading whole-body rejuvenation and regeneration with new stem cells proliferating and replacing older dysfunctional tissues. With structured very-healthy refeeding, fasting may reset immunity, metabolism, and the microbiome. In some cases, it may mitigate autoimmunity and reverse Type-2 diabetes. Due to significant risks it must not be conducted alone. As a community we will work together to connect with researchers, longevity clinics, and physicians with the clinical experience to safely monitor and support long-term fasts.

Pillar #8

Staying Younger - Advanced Geroscience and Longevity Therapeutics: here we we enter the frontier of aging sciences. Efforts and learnings in Pillars 1–7 prepare us to critically explore cutting-edge therapies at the intersection of biotechnology, pharmacology, and systems biology. We’ll examine geroscience therapeutics, repurposed drugs, supplements. and therapies that affect metabolism, nutrient sensing, inflammation, immunaging, DNA repair, mitochondrial health, cellular senescence, hormones, stem cell depletion, telomere length, gene expression, RNA transcription, and epigenetic alterations. This pillar is about responsible experimentation, collaborative knowledge-sharing, and informed decision-making.

Pillar #9

Feeling and Looking Good: Preserving Cognitive, Emotional, Mental, and Social Health: is ideally the natural result of mastery of prior pillars. Here we discuss advanced biomarker screening and strategies to preserve cognition, fight dementias, and explore breakthroughs in Alzheimer’s and Parkinson’s therapies. We also cover dental, vision, and hearing care strategies which are often overlooked, and recognize mental and emotional health stemming from the maintenance of strong social connections, a sense of purpose, and the ability to contribute meaningfully to family and community. While aging optimally radiates health, we acknowledge the desire to align how we feel inside with how we look by reviewing cosmetic procedures, skin care, dermatology, and skin cancer prevention. We also discuss how an extra decade of Healthspan offers extended Workspan at peak earnings potential. A career capstone with more control over what we work on, with whom, where, and how much we choose to work.