"Treat the body rigorously, so that it may not be disobedient to the mind." — Seneca

Medicine 3.0 Fitness & Metabolic Engineering.

We don't just build a body for a season; we build an internal/external chassis that lasts for decades. Our physical protocols are anchored in the "Centenarian Decathlon"—a reverse-engineered strategy where we train you today for the specific physical tasks you must be able to perform at age 90 (e.g., lifting a grandchild, carrying groceries, climbing stairs without wind, independence).

The Education Protocol: Building Autonomy Your 1:1 sessions—whether at the Healthspan Habits Garage Studio or in the elements (Track/Beach)—are designed as educational workshops.

• We do not just count your reps. We teach you the biomechanics, safety, and intent behind every movement.

• The Goal: To give you the competence and confidence to execute your custom "R&D Plan" on your own between our sessions. We are not here to be your babysitter; we are here to make you an independent Operator of your own health.

THE BODY SERVICES

Engineering a chassis that lasts for decades.

We do not believe in "workouts" that merely burn calories. We believe in training protocols that signal your body to adapt, survive, and defeat the enemies of aging.

QUICK INTEL: THE FOUR HORSEMEN The four main causes of death and decline we actively train against.

Horseman 1: Cardiovascular Disease (The Heart Killer)

Horseman 2: Cancer (The Cell Killer)

Horseman 3: Neurodegenerative Disease (The Mind Killer)

Horseman 4: Metabolic Dysfunction (The Fuel Killer)

1. Longevity Architecture (Medicine 3.0 Training) We reverse-engineer your training based on the "Centenarian Decathlon"—preparing you today for the physical demands of age 90.

• The Engine (Attacking Horseman #1): High-intensity interval protocols designed to expand your VO2 Max—the single strongest statistical correlation to a longer lifespan.

• Sarcopenia Defense (The Armor): We use heavy structural loading to halt Sarcopenia (muscle wasting) and Osteoporosis (bone density loss). Muscle is the organ of longevity; we ensure you have enough of it to survive a fall at 85.

• Eccentric Loading: Specialized "braking strength" training to fortify tendons and prevent the frailty that leads to injury.

2. Metabolic Engineering (Nutrition 3.0) Starving Horsemen #2 (Cancer), #3 (Neuro Disease), and #4 (Metabolic Dysfunction). We move beyond simple dieting to focus on Metabolic Flexibility—teaching your body to switch efficiently between fuel sources.

• The Brain Fuel: Alzheimer’s is often referred to as "Type 3 Diabetes" (insulin resistance of the brain). By utilizing Ketosis and Intermittent Fasting strategies, we provide your brain with ketones—a cleaner, more efficient fuel source that bypasses glucose issues.

• Targeted Supplementation: We don't guess; we test. Based on your blood work, we design a targeted supplement protocol (e.g., Omega-3s, Creatine, Magnesium) to lower inflammation and support cognitive longevity.

3. Neuro-Motor Programming (The Bridge) Attacking Horseman #3 (Neurodegenerative Disease). We treat the brain and body as a single connected unit. While this protects the Mind, we train it through the Body.

• The BDNF Factor: Complex exercise triggers the release of BDNF (Brain-Derived Neurotrophic Factor), a protein that acts as biological "fertilizer" for your neurons, encouraging growth and repair.

• Neural Drive: We don't just train muscles; we train the nervous system. By mastering complex stability flows, offset loading, and coordination drills, we build a "Cognitive Reserve" that protects your brain from atrophy as you age.

4. Chief Biometric Officer (Data Synthesis) You are the Operator; let us be Mission Control. We analyze the metrics from every session and log your profile into the proprietary Healthspan Habits Portfolio Suite.

• Wearable Integration: We ingest data from your Oura, Whoop, Garmin, or Apple Watch to interpret your Recovery Scores (HRV) and Sleep Quality.

• The Feedback Loop: We use live data to autoregulate your sessions—pushing you when you are primed, and pulling back when you are under-recovered.

5. Body Recomposition (The Transformation) Hypertrophy and fat-loss programming backed by Coach Chris’s real-world 100lb weight-loss experience.

• The Focus: We prioritize Body Composition (Muscle-to-Fat Ratio) over simple BMI. We strip away non-functional weight while building the lean muscle mass required to drive your metabolism.

6. System Regeneration (Recovery Protocols) You do not grow when you train; you grow when you rest.

• The Protocol: We provide guidance on sleep hygiene, breathwork (apnea training), and deliberate cold/heat exposure (hormetic stress) to maximize your hormonal recovery and minimize systemic inflammation.

"It is a shame for a person to grow old without seeing the beauty and strength of which their body is capable." — Socrates