For a long time, I thought “longevity” was just a fancy word for expensive supplements and cold plunges in the middle of winter. But after turning 45, I realized that my energy levels weren’t what they used to be. I decided to follow a simplified Longevity Protocol—the kind popularized by experts like Dr. Andrew Huberman and Peter Attia—but tailored for a regular person’s budget and schedule.
Three months later, the results weren’t just “in my head.” My latest blood test showed significant improvements in markers I’ve struggled with for years.
1. The Foundation: The 3-2-1 Sleep Rule
The biggest change didn’t cost a dime. I started the 3-2-1 Rule: No food 3 hours before bed, no work 2 hours before, and no screens 1 hour before.
My Experience: Within two weeks, my “Deep Sleep” score on my wearable tracker jumped by 40%. I stopped waking up groggy and started waking up before my alarm.
2. Zone 2 Training: The “Slow” Secret
I used to think I had to sprint until I gasped for air. I learned that for longevity, Zone 2 Cardio (steady pace where you can still hold a conversation) is the holy grail for mitochondrial health.
What I did: I started doing 150 minutes a week of brisk walking on an incline. It felt “too easy,” but my resting heart rate dropped from 72 to 64 bpm in just 90 days.
3. Comparison: My Old Habits vs. Longevity Protocol
I tracked my metrics meticulously. Here is the data-driven breakdown of my 90-day transformation.
Longevity Transformation Table
| Metric | Before Protocol (2025) | After 90 Days (2026) | Change |
| Resting Heart Rate | 72 bpm | 64 bpm | -11% |
| Morning Glucose | 98 mg/dL | 89 mg/dL | -9% |
| Body Fat % | 24% | 21% | -3% |
| Focus/Brain Fog | Frequent (Afternoons) | Rare | 🧠🧠🧠🧠 |
4. Supplements: Less is More
I stopped taking 15 different vitamins and focused on the “Big Three” supported by recent 2026 longevity studies: Magnesium Threonate for brain health, Omega-3s for heart health, and Vitamin D3/K2.
My Tip: Don’t buy a supplement just because an influencer says so. Get a blood test first to see what you actually lack.
5. Final Advice: Consistency Over Intensity
Longevity isn’t about one “superfood” or one intense workout. It’s about the boring things done consistently. I found that by simplifying my life—eating in an 8-hour window and prioritizing sunlight in the morning—I feel younger now than I did at 35.
