longevity · advanced

The Longevity Protocol

A 12-week guide to biological optimization

About this course

The Longevity Protocol is our flagship curriculum — a 12-week deep dive into the seven levers that actually move healthspan: metabolic health, cardiorespiratory fitness, strength, sleep architecture, stress resilience, nutrition, and social vitality. Each module blends the underlying science with pragmatic protocols you can execute this week. You will build a personalized dashboard, learn how to read your own labs, and finish with a written 10-year plan. This is the most comprehensive course we offer, and the one Julian teaches to his own patients.

Your instructor

Dr. Julian Thorne

MD, PhD · Longevity physician

Dr. Julian Thorne is a board-certified internal medicine physician and researcher who has spent his career at the intersection of preventive medicine and healthspan science. He directs a longevity clinic in Zurich and lectures at three European medical schools.

Curriculum

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01
Welcome & the seven levers
The map of the entire protocol.
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02
Healthspan vs lifespan
Why we optimize for the marginal decade.
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03
Reading your own labs
ApoB, LDL-P, HbA1c, uric acid, and friends.
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04
ApoB and cardiovascular risk
The single most actionable number.
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05
Insulin resistance early signals
How to detect it a decade early.
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06
Zone 2 done correctly
Duration, intensity, and how to measure.
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07
VO2 max intervals
The 4x4 and how to periodize it.
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08
Strength as medicine
Why grip strength predicts everything.
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09
Programming strength for longevity
A minimalist 3-day template.
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10
Sleep architecture
Deep sleep, REM, and the levers that move them.
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11
The temperature protocol
Sauna and cold — evidence and dosing.
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12
Nutrition frameworks
Protein floor, fiber, and the plate.
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13
Time-restricted eating: honest look
Where it helps, where it doesn't.
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14
Muscle-centric medicine
Protein per meal and per day.
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15
Fiber and the microbiome
The 30-plant rule.
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16
Alcohol, honestly
A dose-response conversation.
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17
Stress and the ANS
Why chronic stress shortens telomeres.
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18
Meditation as neural training
Choosing a practice that sticks.
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19
Social vitality
Loneliness as a longevity variable.
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20
Cognitive resilience
Training the brain for the second half.
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21
Hormonal health in midlife
What to test, what to consider.
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22
The pharmacology conversation
Statins, GLP-1s, rapamycin — a calm review.
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23
Building your 10-year plan
Turning the protocol into a personal roadmap.
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24
Living it
Quarterly reviews and staying the course.
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