The four pillars — strength, Zone 2, VO2 max, mobility. How much of each, when, and why.
Anyone who's busy. Anyone who thinks they don't have time. Anyone who does cardio but skips strength, or lifts but never runs. We build a frame that fits one hour a day or less.
Muscle is the organ of longevity. After 40 you lose it twice as fast, and every kilo gone drops metabolic rate, insulin sensitivity, bone density, and grip strength — the single strongest predictor of how long you'll live.
Two to three sessions per week. Compound lifts. Progressive overload. Not bodybuilding — strength.
Zone 2 is the low-intensity cardio that builds your mitochondria. It's what Peter Attia calls the most important metabolic lever. Heart rate 60-70% max, can still hold a conversation. Walking briskly uphill counts. Cycling an easy hour counts.
Most people either go too hard or don't bother. Zone 2 is the middle ground that changes everything.
VO2 max is your ceiling — how efficiently you can use oxygen. It's the single best predictor of all-cause mortality. Above average VO2 max drops your death risk by 50%.
One session a week of 4-minute hard intervals with 4-minute recoveries. Brutal for 32 minutes. Huge payoff for the next 30 years.
The final pillar. Not yoga, not stretching for the sake of it — targeted mobility work on the joints most people lose first (shoulders, hips, ankles). Ten minutes a day keeps you moving at 80 like most people move at 50.
Module 05 is one of ten. $149, one flat fee. Work through every module at your pace. Come back to any of them whenever life changes.
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