Vital 5 Action Plan
Welcome to The Vital 5 Longevity Action Plan
An 17-page workbook that provides the essential roadmap for optimizing your health and longevity.
Longevity is frequently marketed as a mystery to be solved or a series of expensive hacks designed to outsmart biology. This is mostly theater.
While the aging process is complex, we have a reliable set of vitals—five modifiable, evidence-based metrics that strongly influence the trajectory of your healthspan and mortality.
Most longevity advice is noise designed to sell you things you don’t need, from biological age clocks to unproven supplement stacks. We have taken a different approach, prioritizing five low-cost metrics backed by robust population-level data.
What are the Vital 5?
The Vital 5 Longevity Action Plan allows you to stop guessing and start auditing. We have identified five variables that serve as the primary drivers of chronic disease and functional decline:
- Blood Pressure
- ApoB/Lipids
- VO2 Max
- Strength and Power
- Waist-to-Height Ratio
- Bonus: Insulin Resistance
Download the Toolkit
This action plan removes the guesswork by providing specific clinical targets and risk stratification zones for each metric.
What is Inside the Action Plan?
- The Vital 5 Scorecard: Calculate your weighted health score based on your current standing.
- Risk Stratification Zones: Identify where you fall on the hazard curve for each vital, from Zone 1 (Elite) to Zone 4 (High Risk).
- Practical Application: Guidelines for high-fiber nutrition, saturated fat reduction, and exercise prescriptions for both aerobic and resistance training.
- Beyond the Vital 5: An advanced metabolic audit for early detection of insulin resistance using the TyG Index.
The Vital 5 gives you a strategy to assess where you are now, while also identifying any major areas where you have opportunity for improvement. Achieving these targets often requires intensive behavior change and, in some cases, additional support medical management. We do not wait for lifestyle to fail before utilizing the most effective tools available to maximize your healthspan and quality of life.
Get your numbers. Identify your risks. Take action now.