Introduction

Welcome to the advanced Longevity Protocols course.

Congratulations on taking this step — it is much bigger than it may seem at first.

For most people, longevity remains a vague dream or an abstract wish for the future. Very few treat it as a strategy that can be planned, designed and implemented step by step.

You, however, have done something that only a tiny fraction of the population ever does: you made a conscious decision to live long, healthy and capable — taking full responsibility for your choices.

This is only the first step and there is a long journey ahead of you. But this step already places you on a completely different path than, unfortunately, the majority of society.

In this program I have collected all the knowledge, tools and strategies that allowed me personally to achieve:

• a record-low pace of aging (0.6 DunedinPACE),
• biomarker results at the level of the world’s top 1%,
• high metabolic fitness,
• stable endurance and strength,
• and — most importantly in practice — health you can feel every day, not only in your lab results.

If you consistently implement the principles from this course, you can achieve results just as good — and perhaps even better — than mine.

Longevity and health are not talents. They are the result of the right approach and consistent work in many small steps.

This course is a direct continuation of the “Longevity Investment Strategy”. If you have not gone through it yet — please pause here. Go back, read it, and only then continue here.

Why?

Because in this course every lesson, technique and protocol is based on the assumptions of the Longevity Investment Strategy, and you need to understand:

• what the foundations of the strategy are,
• what it means to “know which game you are playing”,
• what biological assets are,
• what your “why” is,
• what a path and a protocol are,
• and why we do not start with advanced interventions.

Without this, the course may feel overwhelming, unclear or too complex.

With this foundation, all the elements will start to form a logical, practical whole.

This course is designed progressively, in line with the principle:

1. First simplification

You will learn the most important rules, mechanisms and interventions — without scientific jargon and without unnecessary complications.

The goal is full understanding of the meaning and context.

2. Then deepening

Once the foundations are clear, we will move to further levels of detail so that you understand exactly how and why something works, and so that you can manage it consciously.

3. Finally precision

You will learn to adapt everything to:

• your age,
• your sex,
• your biological context,
• your goals,
• your constraints,
• and your lab results.

This course is not a checklist to tick off. I want you to genuinely understand how each element of this system works, because in my view only then can you act consciously and effectively for your health.

In the beginner level of our Longevity course you will find 20 lessons.

The first 5 lessons are a theoretical introduction that prepares you for the practical part.

Lessons 6 to 10 are the practical part — the core and most important element of the beginner level.

Lessons 11 to 18 cover a variety of topics — from explaining the concept of biological age, through methods of verifying health information, to practical insights into how your closest social circle affects your health. I included everything I myself would have liked to know when I was at the beginning of my longevity journey — knowledge that would have saved me a lot of time and money. If, however, you start to feel overloaded with information, leave these lessons for later and simply skip to the summary in lesson 19 and your first challenge in lesson 20.

Lessons 19 and 20 are the summary and your first assignment — applying in practice what you have learned at this level.

At what level of detail you should read this

Throughout this course you will see that I very often refer to research and share many statistics.

Sometimes you may feel that I am going over some point for too long. You may hear a voice in your head saying: “Okay, you have already convinced me that this intervention is beneficial. Now just tell me what to do.”

I understand that — I was in the same place — but I still encourage you to read every lesson in full. You should not take my word for it, and you should not be convinced too easily.

I believe that we achieve the greatest effectiveness in health outcomes when we deeply understand the related concepts.

When we do something only because someone told us to, while we are not really sure how it works and what specific benefits it is supposed to bring, there is a much higher risk that we will eventually abandon that action.

Deep understanding not only helps us build stronger foundations for our actions and habits, but in the future also helps us connect the dots more effectively and carry out increasingly advanced interventions.

In the pursuit of long-term health, one principle is key:

Unfortunately, most people get discouraged quickly because:

• they want to do everything at once,
• they try to implement 25 things in a single day,
• they throw themselves into strict diets, cold showers, advanced supplements, intense workouts…

…and after a few weeks they are back where they started.

In this course, we work differently:

First stability, then perfection.

First consistency in action, then intensity.

Every longevity intervention should be analysed at least through the lenses of sex and age (and ideally through many other factors as well).

Why is this important?

Unfortunately, up to now most studies have been conducted mainly on men, and this has serious consequences.

For example, intermittent fasting is a popular intervention and for most healthy adult men it brings real benefits. For women, however, the situation is more nuanced, and it turns out that in many cases intermittent fasting may do more harm than good.

That is why it is important to remember that there is no single universal protocol for health and longevity. There is your protocol — and in this course you will learn how to build it.

Some of the material at the beginning of the course may feel obvious to you.

I understand — I was there too and I felt that I would not learn anything new about fundamentals such as sleep, diet, training or habits. Only when I went deeper into the details of the research and the nuances of all these foundations did I realise the gaps in my own knowledge. I was like the stereotypical ignorant person from the meme below.

That is why — even if you are advanced:

• go through the whole thing,
• refresh your knowledge,
• strengthen your foundation,
• improve your protocol.

Additionally, this will help you learn how to communicate the basics of health and longevity to your loved ones, and building a circle of people around you who also care about their health is one of the strongest longevity levers and will bring tangible benefits to you as well.

In the following lessons of the “Beginner” level you will:

• organise your foundations,
• build your first health habits,
• create your first small protocol,
• and — most importantly — regain a sense of control over your body and mind, which is absolutely crucial if you want to stay on this path for the months and years ahead.

If you manage to implement the guidelines from this level, you will place yourself in the most aware, healthy and functional part of the population — and this is only the beginning.

Let’s begin.

You are in the right place, and from here we will move forward together.