Longevity by Decade:
The Right Protocol at the Right Time
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.
Six decades. Six different strategies.
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. Heart-risk checks, hormonal shifts and muscle loss call for a shift from building to maintaining.
Cancer screening intensifies, cardiovascular risk is real, and menopause/andropause demand evidence-based responses. Screening and treatment decisions become more individual.
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.
Why your decade changes everything
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.
Priorities shift with age. In your 30s, building fitness gives you a higher starting point for later decades; in your 60s and beyond, strength and balance training to prevent falls become especially important.
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.
Each guide cites the studies and guidelines behind its recommendations, not podcasts, anecdotes or 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.
Six pillars, tailored to your decade.
Each guide covers these core areas with age-specific recommendations, evidence grades, and links to relevant IQ Healthspan tools.
Testing & Biomarkers
Which blood tests, scans, and assessments matter most at your age — and how results are read against guideline ranges.
Exercise Protocol
Exact weekly structure: Zone 2 volume, strength training, VO2 max work, flexibility, and how the ratios shift by decade.
Nutrition Strategy
Protein targets (they change with age), fasting considerations, micronutrient priorities, and dietary patterns with the strongest evidence.
Supplement Considerations
Evidence-graded supplement suggestions specific to your decade — what's worth considering, what's premature, and what to skip.
Screening Schedule
Cancer screening, cardiovascular imaging, cognitive assessments — what's recommended, what's optional, and when to start.
Lifestyle & Recovery
Sleep optimization, stress management, social health, and recovery strategies — calibrated to the demands and biology of your age.