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Longevity “Get Going” Roadmap

These steps will quickly get you on the right path.


Step 1:    Assess complete blood bio-markers, including a hormone panel and anti-aging panel from the Life Extension Institute. 

Step 2:   Receive a 60-minute debrief from an Endocrinologist (blood doctor).  Take supplements as appropriate to get critical biomarkers in the optimum range.

Step 3:  Assess gut microbiome with a stool sample kit from Life Extension Institute. 

Step 4:  Receive a 60-minute debrief from a functional medicine doctor or equivalent.  Take appropriate supplements to rid the gut of bad bacteria, parasites, and fungi.

Step 5:  Get 8 hours of sleep

Step 6:  Determine (Google it) your normal weight range for your height.  If above, lose weight. 

Step 7:  Move every 30 minutes for 3 minutes. Perform cardio (daily) and strength training (weekly). 

Step 8:  Eat much less ultra-processed foods. 

Step 9:  Eat more whole grains, nuts, seeds, olive oil, fish, fruits and non-starchy vegetables. 

Step 10:  Cut way back on salt, sugar, and artificial sweeteners.      

Bonus:  Start fasting for 16 hours most days. 

Looking for additional advice?  Take control of your health with 30 Days of step-by-step help & coaching.  Click here to learn more.

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All information and recommendations on this site are for information only and are not intended as formal medical advice from your physician or other health care professionals. This information is also not intended as a substitute for information contained on any product label or packaging. Diagnosis and treatment of any health issues, use of any prescription medications, and any forms of medical treatments should not be altered by any information on this site without confirmation by your medical team. Any diet, exercise, or supplement program could have dangerous side effects if you have certain medical conditions; consult with your healthcare providers before making any change to your longevity lifestyle if you suspect you have a health problem. Do not stop taking any medication without consulting with the prescribing doctor.