Foundations

Since we treat health as capital, the natural consequence is to view it as an investment portfolio.

In a classic portfolio we have different assets: cash, stocks, bonds, real estate.
Each plays a different role, has a different risk profile, and matters differently in the long term.

In health it works similarly — with the difference that here the “assets” are not numbers in an account, but biological metrics of your body.

Your biological portfolio consists of three main asset categories:

• Physical health
• Cognitive abilities / brain health
• Emotional / psychological health

And within them — of specific asset classes, such as:

• muscle mass and strength,
• aerobic capacity,
• bone density,
• metabolic health,
• mobility and balance,
• memory,
• processing speed,
• executive function,
• cognitive reserve,
• emotional resilience,
• stress regulation,
• sense of meaning and social connection.

• Each of these asset classes works differently.
• Each serves a different purpose.
• Each protects a different part of your future.
• And — most importantly — each affects the others.

As in finance — neglecting one area lowers the value of the entire portfolio.

• Losing muscle mass weakens metabolism, worsens posture and increases injuries.
• A decline in VO₂max reduces energy and lowers the brain’s capacity to work efficiently.
• Weak bones limit movement and again worsen everything else.
• Disrupted metabolism strains the cardiovascular system, brain and recovery.
• Poor sleep and chronic stress undermine performance, immunity and cognition.
• The lack of relationships and sense of purpose shortens healthy lifespan as much as smoking.

It’s a system of connected vessels — in health you cannot be “rich” in only one asset class. You need balance.

That’s why health — just like investing — requires:

• diversification,
• balance between asset classes,
• continuous contribution,
• protection against capital loss,
• and long-term consistency.

What you deposit each day into these assets — through sleep, movement, diet, recovery, relationships, learning, stress regulation — accumulates like capital that will pay you “biological dividends” for decades.

There is no single asset that “fixes everything.” There is no single intervention that secures your entire future.

And just like an investment portfolio is built from many elements, your longevity and long-term health are built the same way — brick by brick, across many areas at once.

Importantly, as in investing, the greatest returns do not come from perfect decisions but from a consistent strategy applied over many years.

In finance, compound interest has the greatest power — the effect where small, regular deposits accumulate into huge capital because they work every day, not just occasionally. Our bodies operate through a similar mechanism.

Health doesn’t grow thanks to occasional bursts, heroic weeks of training or spectacular resolutions — but thanks to micro-habits repeated daily: stable sleep rhythm, a few thousand steps, strength training, consistent food choices, regular recovery and many other actions.

These — not big, one-off efforts — generate the highest biological return on investment in the long term.

The best moment to invest in your health?

Now. Not in half a year, not “as soon as I finish this project”, not “when things get calmer”.

Every day is a micro-percent. Every good choice, even microscopic, adds another brick to your biological capital. Every bad choice diminishes that capital, just like inaction.

What accumulates is not single “perfect days” but chains of ordinary days in which you simply do your part: some movement, some recovery, some better food, some sleep.

These daily, repeatable micro-interventions build the health that can pay dividends for decades — far more than rare “big pushes”, which usually lead to fatigue, frustration and a return to square one.

Biology — like finance — rewards consistency, not perfection.

Most people start thinking about health only when they begin to lose it.

Until then, they treat it as something obvious, guaranteed, requiring no investment.
Or even worse — they see health as a cost, something that “takes time”, “requires effort”, “limits pleasures”.

And when the first warning signs appear — lower energy, back pain, worse sleep, shortness of breath, abnormal test results — they panic and take chaotic, desperate actions.

Instead of building health capital over years:

• they buy trendy supplements promoted by influencers,
• they jump into restrictive diets with no understanding,
• they start “killing themselves” in the gym even though their body is unprepared,
• they try expensive, risky therapies that promise fast results,
• they train without recovery and end up with injuries that set them back even further.

This is exactly like someone who hasn’t saved a single dollar for 30 years trying to build retirement savings in a few months — panic, desperation, bad decisions and huge risk.

Health works the same way — if you don’t build it now, you will try to regain it later — and you will pay a much higher price.

The world of health has never been so full of information — and at the same time so chaotic.
At every turn you hear conflicting recommendations:

• eat more fat / eat less fat,
• do cardio / cardio kills muscle,
• don’t eat after 6 p.m. / eat whenever you want,
• intermittent fasting is a miracle / intermittent fasting disrupts your hormones.

A new “best diet”, new supplement, new biohack, new guru, new trend pops up every moment.
Everyone has their own truth, their own “one correct” solution, their own system.

No wonder most people have no idea what they should actually be investing in, and their actions are random:

• a bit of running,
• a bit of gym,
• a few supplements from an ad,
• some diet fad,
• a break for holidays,
• starting again from zero,
• frustration...
• ...and the cycle starts all over again.

• There is no direction.
• There is no logic.
• There is no hierarchy.
• There is no simple filter that separates what matters from what is merely loud.

This is why we need a strategy.

A strategy is a map that organizes the entire health landscape and shows the way in a world full of conflicting signals.

It is a filter that separates fundamentals from trends, knowledge from marketing, science from noise.

It is a decision-making system that lets you choose deliberately instead of reacting impulsively.

Thanks to a strategy, you stop acting by guesswork and start building health the way an investor builds capital — methodically, consistently, based on proven principles.

A strategy protects you from the biggest mistakes:

• from overdoing it,
• from chaotically jumping between methods,
• from risky experiments,
• from trying to implement protocols that are too advanced without preparation,
• from injuries and burnout.

A strategy also gives you a time advantage — it lets you start early and build capital that is very hard to “catch up” in later decades.

• Instead of reacting to crises — you start anticipating the future.
• Instead of relying on luck — you consciously accumulate health.
• Instead of acting chaotically — you operate within a system that works in your favor every day.

There is no single universal health protocol — just as there is no single universal investment portfolio.

Each of us starts with a different initial setup:

• different genes,
• a different environment,
• a different health history,
• different preferences and constraints,
• different tolerance for effort, discomfort or risk,
• a different character and temperament.

Sex and the age at which we start working on our health also matter enormously.

A woman in the perimenopausal period will have completely different priorities and hormonal burdens than a 25-year-old man.

Someone starting at age 60 will need a different path than someone starting at 30.

The risks, rate of adaptation, physiological reserves and potential to accumulate specific health assets all differ.

For one person, an advanced strength training plan will be a natural starting point. For another — it will be a visit to a physiotherapist, because their body is not yet ready for load.

Some people draw energy from structure and rigid plans, others need flexibility to stay consistent.

That’s why no strategy can work on a simple “copy–paste” basis.

The Longevity Investment Strategy works only when it is adapted to the human being, not to an ideal model.

Just as investors have different goals — some aim for aggressive growth, others for stable security — our health goals can also vary:

• some want to hike in the mountains at 80,
• others want to be able to dance at that age,
• others want to stay intellectually sharp,
• others simply want to avoid suffering and stay independent,
• and yet others want to achieve above-average results and “beat aging”.

Personalization means recognizing that your path will be different from anyone else’s.
We differ not only in starting points, but also in:

• level of ambition,
• readiness for change,
• access to time and resources,
• capacity for recovery,
• job demands,
• family life,
• motivation,
• temperament,
• sense of meaning and goals.

That’s why a health strategy has to operate like a well-constructed investment portfolio — it must be tailored to your situation, your personality, your risk tolerance, your sex, your age and your goals for the coming decades.

Only then does it become not just effective but — more importantly — realistic, balanced and sustainable over many years.

Most people build their health on opinions, anecdotes and preferences.

• Someone likes running — so they run and assume that’s “enough”.
• Someone likes keto — so keto becomes the solution for everything.
• Someone believes supplements are the answer to everything — so they buy whatever happens to be trendy.

The problem is that our preferences mean nothing to biology. The body doesn’t ask what you like — it operates according to the laws of physiology, evolution and biochemistry.

That’s why in the Longevity Investment Strategy, preferences do not lead —
science leads.

First, we look at the best available evidence — randomized trials, meta-analyses, scientific consensus, long-term observational data — and only then do we think about how to adapt it to you.

Science is the foundation. Preferences matter later, as long as they don’t conflict with the science.

This approach protects you from a huge number of mistakes:

• from jumping between trends,
• from wasting time on ineffective interventions,
• from risky therapies that promise shortcuts but usually end in disappointment or injury.

The strategy also has to be alive and flexible.

Science changes — and we should update our strategy along with it.

If better evidence emerges that overturns previous assumptions, we update the protocol. If new research shows a more effective method, we adapt it.

What we don’t measure is hard to improve.

In business, we try to avoid decisions “by feel”. Instead, we track numbers, analyze indicators, draw conclusions, adjust direction.

We should act similarly in health.

Most people “seem” healthy or “feel” okay… until something suddenly stops working. The lack of measurement means a lack of awareness of whether our health capital is growing, staying flat, or already starting to shrink.

That’s why the Longevity Investment Strategy requires metrics that can be tracked, analyzed and improved — just like KPIs (Key Performance Indicators) are required in a company.

In health, we also need KPIs — measurable, concrete, objective. And just as in business, they should be SMART, meaning:

• Specific — clear: “VO₂max”, “muscle mass”, “fasting glucose”, “HRV”.
• Measurable — trackable over time.
• Achievable — ambitious but realistic.
• Relevant — tied to your goals and asset classes.
• Time-bound — with a defined time horizon.

Once you start measuring them, you stop acting intuitively and start acting analytically.

• You measure and see the trend.
• You analyze the trend and see what works.
• Based on that, you change the protocol and observe whether that change brings improvement.

It is a continuous cycle:
Measurement → Analysis → Decision → Action → Measurement.

Without measurement, health is a lottery. With measurement — it becomes a process that can be predicted, optimized and developed.

This is how a real strategy is created — not from intuition, but from data.