The minimum week
A repeatable schedule for strength, aerobic work, sleep opportunity, meals, and review.
Digital guide · Instant access
Stop collecting longevity hacks. Run a system.
The Longevity Blueprint turns the evidence hierarchy into a week you can execute and a 90-day cycle you can review. The fundamentals stay first. Advanced interventions have to earn their place.
$19one-time purchase · private PDF download
The 90-day dashboard
A small set of adherence, performance, symptom, and clinician-guided risk measures.
The intervention filter
A risk-aware rubric for deciding what to ignore, what to measure, and what to discuss with a clinician.
Table of contents
- The Science of Longevity in 2026
- The Foundation: Exercise for Longevity
- Nutrition and Fasting Strategies
- Sleep, Stress, and Recovery
- Advanced Interventions
- Your Personal Longevity Dashboard
What changes after you read it
- Prioritize longevity levers by effect size, evidence quality, and personal risk
- Build a practical aerobic + strength + VO2 training week around a real calendar
- Create repeatable protein, plant, and Mediterranean-style meal defaults
- Use sleep and recovery trends without letting wearable data run your life
- Evaluate supplements, peptides, hormones, and anti-aging compounds with a decision rubric
- Run a 90-day dashboard with clear review points and stop rules
Who this is for
- Professionals who want one coherent healthspan system instead of 40 open tabs
- Adults 30+ optimizing fitness, metabolic health, and long-term function
- Readers who want measurable implementation rather than trend chasing
- People preparing for a clinician-guided longevity strategy
What the pages actually look like
Opening page and how to use the guide 
Training protocols with prescribed intervals 
Biomarker tables with testing cadence 
The 90-day plan and weekly review template
The free protocol vs the Blueprint
| What you get | Free protocol | Blueprint · $19 |
|---|---|---|
| Evidence hierarchy and the five layers | ||
| What to do first, and why | ||
| 12-week implementation plan (outline) | ||
| The minimum week: training, meals, sleep defaults | — | |
| 90-day dashboard with review points and stop rules | — | |
| Advanced-intervention decision rubric (full) | — | |
| Printable templates and checklists (PDF) | — |
The actual offer
Buy back the time you are wasting deciding what to do next.
The value is not another list of supplements. It is a default week, a review cadence, and a filter that keeps low-confidence interventions from consuming high-confidence effort.
Questions, answered
Is this guide medical advice?
No. It is educational and implementation-focused. Medication, hormone, supplement, screening, and lab decisions should be made with a qualified clinician.
What is the difference between the free protocol and the paid guide?
The free protocol explains the evidence hierarchy and the five layers. The paid Blueprint is the implementation system: schedules, checklists, training structure, meal defaults, a 90-day dashboard, and decision filters.
How long is the guide?
The 2026 edition is a long-form manual with more than 8,000 words, including templates, checklists, and an implementation dashboard.
Does it include advanced interventions?
Yes, but as a decision framework—not instructions to self-medicate. It covers peptides, hormones, rapamycin, metformin, berberine, NAD+ strategies, and heat/cold therapy with risk-aware framing.
What if it isn't for me?
Every purchase carries a 14-day money-back guarantee. Email hello@alivelongevity.com within 14 days of purchase and we refund it in full — no questions, no forms.
How is the PDF delivered?
Stripe handles payment. After checkout, AliveLongevity verifies that the session is paid and includes the exact Blueprint product before the private PDF can be downloaded.
Still deciding?
The free protocol shows the complete hierarchy. Buy only when you want the implementation assets.