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The Unaging System: From Winded to Winning

Extend your lifespan, one habit at a time

The Unaging System: From Winded to Winning

After finishing my first marathon, a friend surprised me with a request:

“I’m inspired by your run, but I get winded climbing one flight of stairs. Can you help me get fit?”

This simple question stuck with me. It wasn’t just about my friend – it highlighted a struggle many of us face. We want to be healthier, but where do we start?

The world of health and fitness is full of extremes. Some experts, like Bryan Johnson, recommend starting 100 supplements at once. Others, like Dr. Greger, focus almost exclusively on nutrition, suggesting exercise might not matter much. Then there’s Dr. Attia, recommending things like “toe yoga” with unclear benefits.

My friend didn’t need a radical lifestyle overhaul or obscure health practices. They needed a straightforward, science-based approach to improving fitness – one that could fit into daily life and provide real results. I realized that’s what most of us are looking for.

Introducing The Unaging System

This insight led me to create the Unaging System™©®(WIP)1. It’s not just another fitness program; it’s a practical approach to longevity that anyone can follow. Whether you’re training for a marathon or just want to climb stairs without getting winded, the Unaging System is designed to meet you where you are and guide you toward a healthier, longer life.

The Unaging System is a meticulously designed regimen that integrates crucial physical activities and habits into your lifestyle. Unlike generic advice, this plan offers a structured, evidence-based approach to improving your health and extending your lifespan.

Heart Rate chart looking mostly flat
See if you can spot the high- and low-intervals in the early HIIT heart rate log

Key Features

  1. Science-Backed Interventions: My plan is grounded in rigorous scientific research. Each activity in the Unaging System is supported by studies demonstrating significant reductions in premature death risk. The physical activities alone can reduce this risk by up to 90%, potentially extending the life expectancy of a 50-year-old American male by 17 years. I’ve sifted through the noise to focus on interventions with proven longevity benefits.
  2. Habit-Building Focus: I understand that lasting health improvements come from long-term habit changes. The plan introduces new habits gradually, allowing you to focus on one habit for three months before adding the next. Based on recent habit formation studies, this approach gives you time to integrate each habit into your routine successfully. By gradually building habits and tracking progress, I ensure that these habits stick instead of being abandoned after a short period.
  3. Sustainable Practices: I’ve designed the Unaging System for the long haul. Research shows that many longevity-boosting activities can be maintained with minimal time investment. Both cardiovascular fitness and strength can be sustained for optimal longevity with just one session weekly. My plan includes an initial three-month building phase for each habit, followed by maintenance to keep you healthy without overwhelming your schedule. This approach saves you from spending hours in the gym every week forever, which isn’t sustainable for most people.
  4. Immediate Benefits: While my plan aims to help you live to 100, you’ll feel more energetic and healthier right from the start. This immediate positive feedback helps reinforce your new habits and motivates you on your journey to longevity.
See also  My TEDx Talk on Exercise, Health, and Longevity

The Plan in Action: Cardio Kickstart

I’m currently testing the first three months of the Unaging System with 15 diverse participants. The focus is boosting cardiorespiratory fitness through High-Intensity Interval Training (HIIT).

The HIIT Protocol

  • Based on an American Journal of Physiology study on raising V02 max in untrained individuals
  • Three sessions per week
  • One-minute high-intensity intervals followed by four-minute low-intensity recovery periods
  • Starting at 20-minute sessions, increasing to 30 minutes by week 5
  • Participants choose their preferred exercise (running, cycling, elliptical, etc.)

My test group includes individuals in their 30s and 60s, with varying BMIs and fitness levels. Some are experienced with cardio and HIIT, while others are completely new to this type of training.

Early Results

After eight weeks:

  • 100% participant retention – all 15 starters are still going strong!
  • Noticeable improvements in ease of completing HIIT workouts
  • Clear heart rate peaks during high-intensity intervals
The-Unaging-System-Exercise-Heart-Rate-log-showing-clear-peaks
Eight weeks of training later, high intensity peaks are clear!

One participant has gotten creative with their HIIT routine, alternating between shadow boxing for high intensity and the Floss dance for low intensity. This exemplifies the “choose your own adventure” approach to exercise selection.

Challenges and Adaptations

  • Untrained participants needed lower-intensity recovery periods, sometimes just a slow walk
  • Measuring V02 max accurately has been difficult with consumer devices
  • Apple Watch provided the most precise V02 max estimates (to one decimal place)
  • Fitbit and Garmin watches only gave whole number estimates or ranges (e.g., 46-50)
  • Most devices require specific circumstances for V02 max estimation, like outdoor running

Next Steps

After completing the 12-week HIIT phase, we’ll transition to:

This progression aligns with the sustainable approach, allowing participants to maintain their cardiovascular gains while introducing strength training, another crucial component of longevity.

Follow the Unaging System

I’m gearing up for the official launch of the Unaging System in 2025. Here’s how you can get involved:

  1. Subscribe to my newsletter for updates and tips

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  2. Follow my social media channels for daily motivation
  3. Sign up for early access to the full program
See also  Maximizing Health Benefits Through High-Intensity Interval Training (HIIT)

Take advantage of this opportunity to transform your health and extend your lifespan with a plan designed for real life. Join the Unaging System community today and take the first step towards a longer, healthier future.

Footnotes

  1. I’m still workshopping this. The Unaging Method? The Unaging Plan? The Unaging Lifestyle?

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