What exactly is the protocol?
The second pillar of the Longevity Investment Strategy is your protocol.
Your protocol is a personalized action plan — a set of daily habits, decisions, and interventions that systematically build your health capital and allow you to live out your “Why”.
The protocol is your practical system for investing in health – a daily, repeatable plan that, step by step, builds your biological assets: muscle, VO₂max, bone density, cognitive abilities, and emotional resilience.
It is not yet another “perfect plan” or a list of rigid rules you must follow. The protocol does not aim at perfection.
The protocol is the minimum effective set of actions performed consistently.
It is your daily strategy for putting your personal “Why” into practice – a set of decisions you make each day to grow your health capital.
It’s not about doing everything — it’s about doing what works, in a systematic, measurable way that aligns with your goal.
Riddle: What is the best longevity protocol in the world?
The one you will actually stick to.
What does the protocol consist of?
Your protocol consists of seven components, which we treat as tools that help us accumulate our health assets.
- Training and physical activity
- Diet / way of eating
- Sleep, recovery, and stress management
- Supplementation and medications
- Diagnostics and measurements
- Routines
- Therapies, devices, and technology
For each of these components we create a separate sub-protocol (for example, our training plan for the “Training and physical activity” component), and together they form a complementary and supportive whole – our main health protocol.
Of course, when we are just beginning our longevity journey, our protocol will be minimalist and focused on the most important components, such as physical activity, diet, and sleep.
However, as we progress (and as science, medicine, and technology advance), the situation will change – you will add new elements to your protocol and begin working on additional components.
This is where we arrive at the third pillar of the Longevity Investment Strategy – your path. We will explore it in detail in the next lesson, but let’s briefly mention it here.
Your path will guide you from fundamentals like basic physical activity all the way to advanced therapies and complex training models.
There is no point in rushing along the path, because it increases the risk that you will fall off it. So trust the process and allow the path to lead you at a reasonable pace, gradually enriching and improving your protocol.
The most common mistakes when creating a protocol
Many people start with the best intentions, but end up frustrated and discouraged — not because they lack willpower, but because they designed their system poorly.
Most often, they fall into a few common traps:
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Trying to do everything at once
Out of enthusiasm you try to introduce ten new habits at the same time — training, fasting, meditation, cold showers, cutting alcohol, a gratitude journal…
The result? Overload and quick burnout.
The protocol should be balanced, not heroic.
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Focusing on trends instead of assets
Instead of developing the real foundations of health, you chase trendy interventions: new supplements, biohacks, TikTok therapies.
Trends change every month.
Your assets — muscle mass, cardiorespiratory fitness, VO₂max, psychological resilience — remain consistently the most important.
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Not measuring results
Without data you don’t know whether your protocol works.
In health, just like in business, you cannot manage what you don’t measure.
VO₂max, HRV, strength, sleep, blood glucose, mood — these are your health KPIs that show whether your health capital is growing.
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An overly “perfect” plan = an unrealistic plan
People often build protocols so ambitious that they simply cannot be sustained.
The perfect plan exists only on paper — an effective protocol exists in everyday life.
If it requires superhuman effort, it will fall apart sooner or later.
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Lack of alignment with your “Why”
Your protocol is meant to serve your vision of life — not the other way around.
If your “Why” is being able to hike in the mountains at 80, then VO₂max and muscle strength will be key, not a biohacking cocktail of exotic mushrooms.
Without personal meaning, the protocol becomes just another chore instead of an investment in your future.
The protocol is not fixed — it’s an iteration
Your protocol is not a closed plan but a living system that evolves with you.
Treat it the way tech companies treat their software – they release one version, test how it works, collect feedback, and on that basis release the next, improved version – and repeat this cycle over and over again.
It’s a continuous loop of testing, assessing, and improving.
You don’t create your protocol once and for all. You update it every few months, analyzing data instead of being guided by emotions or trends.
- test – you introduce an action or intervention
- feedback – you observe the effects, results, and how you feel
- iteration – you make adjustments
- improvement – you optimize what works
- asset rebalancing – you shift focus where new health investments are needed
Thanks to this, your protocol becomes increasingly effective, personalized, and aligned with your current stage of life.
Summary
Your protocol is your daily, systemic way of investing in health — a plan that turns your dreams into concrete actions.
What you do today accumulates assets that will allow you to live out your “Why” at 80, 90, and beyond. Every workout, meal, hour of sleep, or moment of recovery is a micro-investment in the future you truly want to experience.
Without a protocol — you act chaotically and at random.
With a protocol — you act strategically, like an investor who knows that the greatest returns come from patience and consistency.