The interventions that matter most change as you age. What's optimal at 30 can be counterproductive at 60. These guides give you the evidence-based protocol for your decade — testing, exercise, nutrition, supplements, and screening — so you invest where the science says it counts.
Each guide covers what to test, how to train, what to eat, what to consider supplementing, and what to screen for — backed by evidence, not trends.
Establish the baselines, habits, and peak fitness that compound for decades. The cheapest investment in longevity you'll ever make.
Your last decade of easy gains. Establish comprehensive baselines, build the fitness bank account, and catch silent risks before they compound.
Biological decline becomes measurable. CAC scores, hormonal shifts, and sarcopenia risk demand a strategic shift from building to maintaining.
Cancer screening intensifies, cardiovascular risk is real, and menopause/andropause demand evidence-based responses. Precision medicine becomes essential.
Cognitive health, fall prevention, and maintaining independence take center stage. The balance between intervention and risk shifts dramatically.
Functional independence is the goal. Strength training is non-negotiable. Social connection is medicine. Every intervention must clear a higher bar.
Most longevity content treats aging as a single problem with a universal solution. It isn't. A 32-year-old building peak aerobic capacity faces fundamentally different biology than a 58-year-old managing hormonal transition and cardiovascular risk.
The research is clear: the interventions with the highest return on investment shift dramatically with age. In your 30s, building VO2 max from good to excellent can add years of functional life. In your 60s, that same training intensity might increase injury risk without proportional benefit — while strength and balance training become far more protective.
The key insight: Longevity isn't about doing everything at once. It's about doing the right things at the right time, with the right intensity, guided by the right biomarkers. That's what these guides are designed to provide — a decade-specific, evidence-graded roadmap.
Every recommendation in these guides is sourced to peer-reviewed research — not podcasts, not anecdotes, not supplement marketing. Where the evidence is strong, we say so clearly. Where it's preliminary or uncertain, we flag it. Where it's absent, we tell you that too.
Each guide covers these core areas with age-specific recommendations, evidence grades, and links to relevant IQ Healthspan tools.
Which blood tests, scans, and assessments matter most at your age — and what the longevity-optimal targets are.
Exact weekly structure: Zone 2 volume, strength training, VO2 max work, flexibility, and how the ratios shift by decade.
Protein targets (they change with age), fasting considerations, micronutrient priorities, and dietary patterns with the strongest evidence.
Evidence-graded supplement suggestions specific to your decade — what's worth considering, what's premature, and what to skip.
Cancer screening, cardiovascular imaging, cognitive assessments — what's recommended, what's optional, and when to start.
Sleep optimization, stress management, social health, and recovery strategies — calibrated to the demands and biology of your age.