Welcome to The Longevity Index. This is not a blog; it is a structured knowledge base (a “digital garden”) designed to help you navigate the noisy world of health and longevity science.
The Level System
The most common mistake in health optimization is “Majoring in the Minor.” People obsess over expensive supplements while sleeping 5 hours a night. To prevent this, all content in this index is categorized by levels.
Level 1: The Foundations
“The Non-Negotiables” These are the boring but powerful basics. They account for 80-90% of your results. They are mostly free, but they require effort and consistency.
- Status: Mandatory.
- Examples: Sleep hygiene, eliminating processed foods, Zone 2 cardio, sunlight exposure.
- Rule: Do not obsess over Level 2 until you have mastered Level 1.
Level 2: Optimization
“The Force Multipliers” Once your foundations are solid, these interventions help you squeeze out extra performance and close nutritional gaps.
- Status: Highly Recommended.
- Examples: Targeted supplementation (Vitamin D, Magnesium), sauna/cold exposure, fasting protocols, advanced tracking (CGM).
Level 3: Advanced
“The Cutting Edge” These are aggressive, expensive, or experimental interventions. They offer diminishing returns compared to Level 1 but are powerful for the dedicated biohacker.
- Status: Optional / Experimental.
- Examples: Rapamycin, peptide therapy, advanced lipidology, comprehensive cancer screening.
How to Navigate
This site uses bidirectional linking. You will see links like inflammation or sleep scattered throughout the text.
- Don’t read linearly: You don’t need to read from start to finish. Follow the links that interest you.
- Check the “Backlinks”: At the bottom (or side) of every page, you will see what other pages link to the current page. This helps you see connections between topics (e.g., seeing that “Sleep” and “Diet” both link to “Cortisol”).
- Use the Tags: Tags like
#foundation,#hormones, or#protocolhelp you find related content.
Implementation Strategy
- Start with the “Why”: Read Know Your Purpose to define your motivation.
- Audit your Level 1: Go to the Foundations section. Are you deficient in Sleep? Diet? Movement? Pick one area to fix first.
- Measure: You can’t improve what you don’t measure. Check the Measurement section to set your baselines (blood work, DEXA, benchmarks).
- Iterate: Longevity is a lifelong practice, not a 30-day challenge. Layer in new habits slowly.
Tip
The “Good Enough” Rule: You do not need to be perfect. Consistency beats intensity. An 80% perfect diet followed for 10 years is infinitely better than a 100% perfect diet followed for 2 weeks.