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The Longevity Index — Learn how to exercise efficiently for long lasting benefits
The Longevity Index was originally created to pool together ideas and paradigms pertaining to Longevity and Healthspan Maximalism. This app is a distillation of tools and research material around the positions we’ve come to hold. Muscle is our first app.
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Maker
@garrett_wesley this is great news. Feel free in reading my blog on this: https://thelongevityindex.com/hi...
The blog will cover the Theory, Tactics and the Application. If there's any questions then please do let me know and maybe we can arrange some time and I give you a summary of my experience.
Just downloaded it today and did my first Big 5 workout. I've been training for 27 years and it was absolutely a tough workout.
My only request so far is to help us imperial system folks get by. Can you add lbs in addition to kg as a global setting in the app? Would also be nice if you linked to examples of each exercise and a reminder of how to think about time under tension (the article is good but long and not broken up)
Maker
The Longevity Index was originally created for my wife and I to pool together ideas and paradigms pertaining to Longevity and Healthspan Maximalism. This app is a distillation of tools and research material around the positions we’ve come to hold.
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Muscle:
Muscle is incredibly important to health! When muscle is sufficiently fatigued, a deep stimulus signal is sent. The stimulus signal is not only localised at the muscle level but spreads to multiple sites and systems across the physiology at multiple levels: adipose tissue, liver, pancreas, bones and brain. Deep dive into myokines if you’re really interested.
To safely maximise the stimulus we’ve chosen a (1) super slow movement, (2) machine based, (3) where progress is tracked via Time-Under-Tension. The objective is to fatigue muscle within a 60s - 90s time period. 5 exercises should take 10min to complete back to back.
Following a workout we recommend not reintroducing the stimulus for the next 7 days - this is called recovery (recovery periods vary between 5 days and uptown 14 days).
@it99ts thanks for this. What nutrition would you recommend with this approach? I’d assume food is still incredibly important for recovery.
Maker
@pastelpad good question. I really think it depends on what you would like to achieve (micro and macro) and where you’re currently at at the moment. For bulking I’d recommend 10% to 20% surplus and for cutting I’d recommend 10% to 20% deficit.
I’m not a Keto warrior per se, but I limit my carbs to between 100g to 150g, protein to around 150g per day and the rest of fat (butter, olive oil etc).
Please read https://thelongevityindex.com/hi... or Doug McGuff’s book for theory.
The biggest lesson I learnt (the hard way) is that I as well as most people have average DNA. Trying to push your physiology too often too hard is the route to injury and long term negative health.
Hope that helps - if not DM me and let’s setup a call.
@it99ts
I can't download the Android version! I keep getting "We're sorry, the requested URL was not found on this server."
Maker
thanks so much for the message - we've made a fix so hopefully all ok. @m_abdelfattah
Touch Typer