Health and Longevity 2026 Protocol

In this post, I’ll show you:

• What my key biomarkers and performance looked like in 2025
• The exact longevity routine I’m running in 2026
• How you can use the same structure to build your own protocol

If you’d like to see the video podcast version of this, then check out this video: https://youtu.be/OceysodInIo

Snapshot of my 2025 results

• Age: 31
• Fitness markers:
  • VO₂ max: 60–66 (top ~0.1% of general population)
  • Pullups: 33 (top ~0.1% of general population)
  • Resting HR: ~38 bpm
  • HRV ≈ 100
• Body composition:
  • Body fat: ~10%, weight ~80–81 kg, top ~5% muscle and bone density
  • Visceral fat: 54–100 g (top 1% of general population)
  • Liver fat: ~1.5% (top 1% of general population)
• Metabolic health and inflammation markers:
  • HbA1c: 4.9%
  • Fasting insulin: ~3.3 (top 1% of general population)
  • Triglycerides: 15 mg/dL (top 0.1% of general population)
  • ApoB: 58 mg/dL (top 1% of general population)
  • hs‑CRP: as low as 0.01 (extremely low systemic inflammation)

These numbers aren’t something unimaginable - they’re the result of following an optimized longevity lifestyle for several years.

You might start from a different spot in your health, but by copying my plan, you can see improvements in your health as well.

Here’s what I’ll be doing in 2026:

1. Training & movement

Goal: maintain and improve strength metrics.

• Strength training/calisthenics: 3–4x per week

  • Push/pull/legs split
  • Lots of pull‑ups, dips, handstand work, plus 1 heavy barbell squat day
  • Focus on low–moderate reps with added weight (5–8 rep range)

• Cardio: 2-3x per week

  • 1x / week hard interval session (e.g. 4×4 min at ~85–90% max HR)
  • 2x / week Zone 2 (45–60 minutes, mostly cycling or running)
  • Daily steps: 10–12k, often with a light weighted vest

2. Nutrition

Rough daily targets (not exact every day, but the pattern is consistent):

• Calories: ~2,300–2,500
• Protein: ~1.6 g/kg (~130 g for me)
• Carbs: ~300 g from whole foods
• Fat: 70–80 g

Foods I eat:

• Lots of potatoes, fruits, berries, beans, lentils, and vegetables
• Lean red meat & game, eggs, fish a few times per week
• Plenty of low‑fat dairy (Greek yogurt, kefir, cottage cheese)
• High fiber (40–50 g / day) from whole foods - this is very underrated in my opinion
• Mostly water, black coffee, green tea, plus herbal teas at night

3. Sleep & circadian rhythm

• Target: 7–7.5 hours per night of sleep
• Typical schedule: in bed ~22:00, wake ~06:00
• I’ll try to be more strict with blocking out blue light before bed

4. Supplements

My core stack for 2026:

• Omega‑3s (higher dose this year to push omega‑3 index toward 10%)
• Glycine for antioxidant defence
• Magnesium, a few times per week, to ensure no deficiency
• Collagen/gelatin for skin
• Astaxanthin for skin
• Lutein & zeaxanthin to protect my eyes against screens
• Occasional creatine blocks when I’m prioritizing strength/muscle

How to turn this into your own 2026 protocol

• Pick your top 5-10 metrics that you want to improve the most (You can’t go wrong with VO₂ max, waist, visceral fat, HbA1c, ApoB, HRV).
• Choose 3-4 non‑negotiable habits for training, food, and sleep that most directly move those metrics.
• Track, review, and adjust every few weeks instead of guessing.