Longevity Baseline Foundation Protocol Protocol | BioMedli

General consensus90 daysbeginnerlongevity

Longevity Baseline Foundation Protocol

A long-horizon foundation built on the big levers: sleep, strength, aerobic work, steps, and simple nutrition consistency.

Account required to start this protocol

Completed

512

Improved

73%

Signal

—

$ Cost

$0-$25/mo

Note: This protocol is designed for consistency over intensity.

Primary Goal

Build a durable baseline for long-term health with the highest-signal habits.

Interventions

Weekly

Strength training
exercise
3 sessions/week
Zone 2 cardio
exercise
150 minutes/week

Daily

Steps
behavior
8k/day (target)
Sleep schedule
behavior
Consistent wake time
Protein + fiber baseline
diet
Keep it simple
Include at most meals

Expected Outcomes

•Energy: improved consistency (often)
•Body composition: may improve (depends on intake)
•Metabolic markers: may improve over 8-12 weeks

Safety Notes

•If you have medical conditions, tailor training load with your clinician.
•Progress gradually to avoid injury.

Biomarkers to Track

Subjective

•Energy (1-10)
•Sleep quality (1-10)

Objective

•Strength sessions/week
•Zone 2 minutes/week
•Steps/day

Lab

•HbA1c (optional)
•ApoB (optional)
•Triglycerides (optional)

Success Stories

“Tracking only the big levers kept me consistent for 3 months.”

90 days

Personalized Insights

Login to see which habits are most likely to move your biomarkers based on your baseline data.