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Beginner

At this level you organise the foundations of longevity and learn what the game of a long, healthy life is really about. You discover the basic concepts related to ageing, the difference between chronological and biological age, and the most important lifestyle factors that shape life span and health span. You learn to avoid typical traps — from doing “too much, too early” to pseudoscientific simplifications — and you build your first simple habits based on regularity, movement and basic sleep hygiene. You finish this stage by creating your first, very simple protocol designed to build a sense of control and ease you into an action rhythm.

Basic

You begin implementing practical elements of your own protocol: sleep, circadian rhythm, basic training, daily activity, diet, foundational supplementation and simple strategies for mental health. You learn to define key health indicators, recognise warning signs, reduce injury risk and better understand how recovery works. You deepen your knowledge of working with habits, building an environment that supports change and using simple tools to track progress. This level organises the foundations — sleep, movement, diet, recovery and basic diagnostics — so that you can move forward safely.

Intermediate

At this level you start fully optimising your actions: you learn to plan entire training cycles, work with volume, technique, perceived exertion and movement patterns, and combine strength and endurance training. You deepen your understanding of diet, energy levels, glucose stability and which habits and metabolic markers have the strongest impact on health. You explore the rules of targeted supplementation, the basics of critically evaluating scientific research and your first more extensive preventive testing panels. This is the stage where your decisions become data-driven and intentional rather than based on intuition or trends.

Advanced

You move into precise work with your body: you monitor glucose, learn the main biological mechanisms of ageing and the impact of the environment — air, light, water and travel — on health. You learn to use data from monitoring devices (e.g. resting heart rate, heart rate variability, readiness to train) and to create response plans for overload, stress or dips in performance. You explore advanced methods of recovery, training management and long-term health goal planning. This is the level at which you begin to think about your health in a horizon of many years, not weeks.

Expert

This is the mastery level, where you explore the most advanced and future-oriented longevity approaches: cellular-level therapies, agents that slow ageing, mitochondrial therapies and the first concepts of gene-based medicine. You learn to work with data from multiple biological sources, build highly personalised protocols and analyse the risks linked to advanced interventions. You explore advanced prevention of cancer, immune and metabolic diseases and ways of planning your health over a 10–20 year horizon. This level ends with you creating your own comprehensive longevity plan for the coming decade.