Your 90-Day Healthspan Optimization Plan
A structured, evidence-based 90-day protocol to optimize your healthspan. Week-by-week guidance for resistance training, Mediterranean diet implementation, sleep optimization, biomarker testing, and building sustainable habits that compound over decades.
The 4-Phase Approach
Establish baseline and start foundational habits
Complete biomarker testing, functional assessments, sleep tracking, begin exercise routine
Implement core interventions and build consistency
Mediterranean diet 80%+ adherence, resistance training 2x/week minimum, 7-8 hours sleep consistently
Refine protocols and add advanced interventions
Increase training intensity, add supplements, stress management daily, social connections strengthened
Retest, evaluate progress, solidify sustainable habits
Compare biomarkers, functional tests improved, habits automated, long-term plan established
Weeks 1-2: Assessment & Foundation Building
Metabolic Health
Tests:
Fasting glucose, fasting insulin, HbA1c, lipid panel with ApoB, triglycerides
Why It Matters:
Insulin resistance and metabolic dysfunction are root causes of accelerated aging
Optimal Targets:
Glucose 65-85 mg/dL, Insulin 2-6 µIU/mL, HbA1c <5.4%, ApoB <80 mg/dL, TG <100 mg/dL
Inflammation
Tests:
hs-CRP, homocysteine, IL-6 (if accessible)
Why It Matters:
Chronic inflammation accelerates biological aging across all systems
Optimal Targets:
hs-CRP <0.5 mg/L, Homocysteine <10 µmol/L, IL-6 <2.08 pg/mL
Hormones & Nutrients
Tests:
Vitamin D, TSH, Free T3, Free T4, testosterone (men), estradiol (women)
Why It Matters:
Hormonal and nutritional deficiencies impair healthspan even with optimal lifestyle
Optimal Targets:
Vitamin D 60-80 ng/mL, TSH 1.0-2.0 mIU/L, age/sex-appropriate hormones
Gait Speed
Mark 20 feet, walk at normal pace, time it. Calculate speed (distance/time)
Each 0.1 m/s decrease = 12% increased mortality (White et al., 2013)
Grip Strength
Squeeze dynamometer with max force, 3 attempts each hand, record best
5 kg decrease = 16% increased mortality (Leong et al., 2015)
30-Second Chair Stand
Sit to stand repeatedly for 30 seconds, count total reps
Predicts fall risk, functional independence, mortality
Single-Leg Balance
Stand on one leg, eyes open, time until foot touches down
Unable to balance 10s = doubled mortality (Araujo et al., 2022 BMJ)
- Week 1: Movement assessment—note current fitness level, any pain or limitations
- Start walking daily: 20-30 min at comfortable pace, aim for 6,000-8,000 steps
- Schedule 2 resistance training sessions: Hire trainer for 1-2 sessions to learn proper form OR follow beginner bodyweight program
- Baseline: Record current strength (push-ups to failure, bodyweight squats to fatigue, plank hold time)
- Focus on LEARNING FORM, not intensity. Injury prevention is priority #1
- Food tracking: Log 3-5 days of current eating to identify patterns
- Calculate current protein intake: Aim for baseline understanding
- Mediterranean shift week 1: Add 1-2 servings vegetables daily, switch to olive oil
- Eliminate obvious inflammatory foods: Refined sugar, trans fats, deep-fried foods
- Hydration baseline: Track current water intake, aim for 2-3 liters daily
- Track sleep for 7 nights: Bedtime, wake time, total sleep, subjective quality (1-10)
- Calculate average sleep duration and consistency
- Implement sleep hygiene basics: Cool room (65-68°F), dark (blackout curtains or mask), quiet (white noise if needed)
- Establish consistent wake time first (±30 min), then work backward for bedtime
- Morning light: 10-30 min outdoors within 1 hour of waking (circadian rhythm setting)
- Caffeine cutoff: Experiment with no caffeine after 12 PM
Baseline data collected (biomarkers, functional tests, sleep tracking), walked daily for 14 days, completed 2-4 resistance training sessions learning proper form, identified current eating patterns, established consistent wake time
Troubleshooting Common Issues
Investigate:
- • Calorie creep: Track food meticulously for 5 days with food scale
- • Metabolic adaptation: May need diet break (2 weeks at maintenance)
- • Hidden medical issues: Thyroid dysfunction, PCOS, sleep apnea, medications
- • Excessive cortisol: Chronic stress, over-exercising, insufficient sleep
- • Timeline: Body recomposition (muscle gain + fat loss) can mask scale changes—use measurements and photos
Investigate:
- • Insufficient calories: Under-eating impairs recovery, metabolism, hormones
- • Poor sleep quality despite quantity: Sleep apnea screening, improve sleep hygiene further
- • Overtraining without adequate recovery: Cut volume by 30%, add rest day
- • Nutrient deficiencies: Recheck vitamin D, B12, iron (especially women), magnesium
- • Underlying medical: Thyroid, anemia, autoimmune conditions warrant investigation
Investigate:
- • Form issues: Hire coach for form check, reduce load until technique perfect
- • Too much too soon: Reduce volume by 50%, build back up slowly over 4-6 weeks
- • Inadequate recovery: Add rest days, improve sleep, ensure protein adequate
- • Mobility limitations: Add dedicated mobility work, address tight areas
- • Age-appropriate programming: Over 50 may need longer recovery, emphasis on form over load
Investigate:
- • Trying to change too much at once: Pick 2-3 keystone habits, master those first
- • All-or-nothing thinking: 80% consistency beats 100% for 2 weeks then quitting
- • Lack of systems: Habits need environmental support (meal prep Sundays, gym bag ready, workout scheduled)
- • Insufficient social support: Find community, accountability partner, or coach
- • Unclear 'why': Reconnect with deeper motivation beyond aesthetics (longevity for grandkids, independence, vitality)
Essential Healthspan Resources
The Bottom Line
Healthspan optimization isn't about perfection—it's about consistent, evidence-based practices that compound over time. This 90-day plan provides structure while remaining flexible to your individual needs and responses.
Remember: This is a marathon, not a sprint. Small, consistent changes compound into transformative results over months and years. Your 80-year-old self will thank you for starting today.