Protocol · Longevity
Longevity Baseline Foundation
- Duration
- 90 days
- Difficulty
- Beginner
- Steps
- 5
- Typical cost
- $0–$25/mo
- Draws on
- General consensus
The goal
Build a durable baseline for long-term health with the highest-signal habits.
What youactually do.
5 steps over 90 days. Each becomes a daily check-in, so the result is weighed against what you really did.
Weekly
Strength training
3 sessions/weekexercise
Zone 2 cardio
150 minutes/weekexercise
Daily
Steps
8k/day (target)behavior
Sleep schedule
Consistent wake timebehavior
How BioMedlitells if it worked.
A baseline before you start, the same measures during, and a retest once the 90 days are up.
Lab markers
From your reports
- HbA1cOptional
- ApoBOptional
- TriglyceridesOptional
Objective
From a device or a log
- Strength sessions/week
- Zone 2 minutes/week
- Steps/day
Subjective
What people tend to see.
Typical ranges from the source material. Individual results vary, and some people see no change.
- Energy: improved consistency (often)
- Body composition: may improve (depends on intake)
- Metabolic markers: may improve over 8-12 weeks
Before you start.
Educational, not medical advice. Check with a clinician first if any of these apply to you.
- If you have medical conditions, tailor training load with your clinician.
- Progress gradually to avoid injury.
Run it againstyour own reports.
Signed in, BioMedli sets this protocol against your baseline results, tracks your daily check-ins, and compares the retest when it arrives.