A Real-World Example of a Weekly Longevity Routine
💡 Key Takeaways
- This is an example of a friend’s weekly longevity routine, not a prescriptive plan
- ~5 hours per week of mixed training supports strength, VO₂ max, and brain health
- Frequent sauna use may enhance cardiovascular resilience and sleep quality
- A simple diet plus targeted supplements improves long-term adherence
Introduction
People often ask what a realistic longevity routine looks like—not an influencer “day in the life,” but something a normal, high-functioning adult can maintain for years.
One of my friends recently shared their weekly longevity routine, and it stood out for one reason: it’s sustainable. There’s no obsession with perfection, no extreme restriction, and no endless biohacking stack. Instead, it focuses on the fundamentals that consistently show up in longevity research—exercise, recovery, nutrition, and smart supplementation.
Importantly, this routine isn’t presented as the way to live longer. It’s simply one example of how someone aligns their lifestyle with the latest evidence while still managing work, travel, and real life.
If you’re looking for inspiration rather than rigid rules, this breakdown offers a practical template worth studying.
What Is the Science Behind This Weekly Longevity Routine?
Direct answer: This routine aligns with the strongest evidence-based pillars of longevity: muscle preservation, cardiovascular fitness, metabolic health, and mitochondrial support.
Exercise (~5 hrs/week)
This routine includes ~5 hours per week of exercise when not traveling:
- CrossFit (~3 hrs/week) for strength and high-intensity work
- Zone 2 running on recovery days for cardiovascular and brain benefits
Research consistently shows that combining resistance training with aerobic conditioning produces larger reductions in all-cause mortality than either alone. Zone 2 cardio, in particular, improves mitochondrial efficiency and cerebral blood flow—key for long-term brain health.
Sauna (5x/week)
Using the sauna 5 times per week at night supports:
- Heat acclimation
- Cardiovascular conditioning
- Improved sleep quality through parasympathetic activation
Observational studies link frequent sauna use with lower cardiovascular and all-cause mortality.
Diet (~1.6 g protein/kg/day)
The dietary approach is intentionally simple:
- ~1.6 g protein/kg/day
- Eggs + smoothie for breakfast
- Turkey burger for lunch
- Vegetables/salad + meat for dinner
This protein intake range is well-supported for maintaining lean mass, especially in physically active adults.
Supplements (Split by Time of Day)
Morning supplements:
- Creatine (10 grams)
- Multivitamin
- Cocoa polyphenols
- Sulforaphane
- Omega-3s
Evening supplements:
- Magnesium
- Omega-3s
- Vitamin D + K2
- PQQ
- Nicotinamide riboside (NR)
Timing supplements this way supports energy and cognition during the day, while prioritizing recovery and sleep at night.
How Could Someone Implement a Similar Routine?
Direct answer: Start with the fundamentals, then adjust volume and recovery based on lifestyle constraints.
Key principles to copy:
- Keep weekly exercise volume modest but consistent
- Separate hard training from recovery days
- Repeat simple meals to reduce friction
- Treat sauna and sleep as recovery tools, not stressors
This routine works because it’s repeatable, not because it’s extreme.
What Advanced Tweaks Could Improve Results?
Direct answer: Personalization and feedback loops matter more than adding more protocols.
- Adjust protein intake during higher training loads
- Use heart-rate monitoring to stay truly in Zone 2
- Deload training volume during high-stress weeks
- Periodically reassess supplement necessity
What Are the Likely Real-World Outcomes?
Direct answer: Most people would notice benefits within 4–8 weeks.
- Improved sleep quality within weeks
- Better aerobic efficiency by week 4
- Strength and body composition changes by weeks 6–8
- Long-term adherence due to low complexity
This is the type of routine that supports healthspan through consistency, not intensity.
Action Plan: How to Use This Example
- Treat this routine as inspiration, not instruction
- Start with exercise and sleep before supplements
- Scale volume based on recovery and schedule
- Aim for “boringly consistent,” not perfect
Frequently Asked Questions
Is this routine meant to be copied exactly?
No. It’s an example of how someone structures their week, not a universal prescription.
Is 5 hours of exercise enough for longevity?
Yes. Research suggests 4–6 hours per week of mixed training captures most benefits.
Why emphasize Zone 2 cardio?
Zone 2 supports mitochondrial and brain health with low recovery cost.
Are supplements required?
They’re optional and supportive, not foundational.
What matters most long term?
Consistency, recovery, and adherence over years—not optimization.
