A real protocol, from the inside.
We won't just tell you — we'll show you. Scroll through a complete, real generated YoLongevity protocol: the 13-chapter personal plan, the daily protocol replanned several times a day, and the Readiness Coach's morning call.
Sarah is a demo member: everything on this page comes from a test user's actually-generated protocol. This is exactly how every member's protocol is built.
13 chapters, written for one person.
From your questionnaire, lab results and wearable data, the system builds a complete, physician-reviewed program. This is no template: every sentence below was generated from Sarah's data. Click the chapters — they expand exactly like in the portal.
Personalized Longevity Protocol
Sarah Connor is a 24-year-old woman who has currently reached an important health turning point. Her chronological and epigenetic age are both 25, which represents an excellent starting point – the process of biological aging has not yet accelerated. At the same time, several warning signs have appeared that justify early intervention: persistent fatigue, sleep disturbance, irritability, and reduced motivation, which together show signs of chronic stress and a non-optimal lifestyle. Based on the questionnaire, she exercises with purpose only twice a week, works a sedentary job, spends 2–4 hours a day sitting at a stretch, and smokes (e-cigarette regularly, traditional cigarettes rarely). Her diet is Mediterranean in character, but she does not pay attention to protein intake, craves sweets, and eats 2 main meals per day. Her sleep begins between 06:30 and 07:30, she regularly uses screens before bed, and she frequently wakes during the night. Her stress score is 8/10, which is exceptionally high. The main source of stress is financial uncertainty. Her former training habits (running, gym) are on pause due to lack of time and life circumstances. The goal of the program is to rebuild the foundations: sleep, stress management, nutrition, and gradual movement – following the principle of minimum effective change.
- Excellent metabolic health: HOMA-IR 1.1, fasting blood glucose 5.0 mmol/l, HbA1c 5.2% – no signs of insulin resistance
- Favorable lipid profile: triglycerides 0.8 mmol/l, HDL 1.6 mmol/l, LDL 2.2 mmol/l – cardiovascular risk is low
- Epigenetic age (25 years) matches chronological age – biological aging has not yet accelerated
- Normal thyroid function (TSH 2.0, FT3 4.5, FT4 16) and negative Anti-TPO
- Excellent kidney function (eGFR 105) and normal liver enzyme values
- Prior athletic background (running, gym) – openness to movement is present, only the life situation has changed
- Mediterranean dietary base – a good starting point for nutritional optimization
- Low alcohol consumption (rarely, 1 unit)
- Ferritin 18 ng/ml – clinically low (optimum >50 ng/ml); periodic iron supplementation already in progress, but monitoring is needed
- Vitamin D 63 nmol/l – insufficient level (optimum >100 nmol/l); critical for bone health, immune function, and mood
- hsCRP 1.1 mg/l – at the upper limit of the reference range; from a longevity perspective the optimum is <0.5 mg/l; signs of subclinical inflammation
- Cortisol (morning) 520 nmol/l – in the higher part of the normal range; a marker of chronic stress activation
- Magnesium 0.76 mmol/l – in the lower third of the reference range; important for sleep, stress response, and muscle function
- Homocysteine 9.5 µmol/l – normal, but from a longevity perspective the optimum is <8 µmol/l; requires B-vitamin status optimization
- Body fat 29% – above the optimal longevity range for women (18–25%); body composition improvement is warranted
- Active smoking (e-cigarette regularly) – a major risk for oxidative stress, inflammation, and vascular aging
- Stress score 8/10 – exceptionally high; accompanied by persistent fatigue, sleep disturbance, and irritability
- Depression/anxiety diagnosis in the medical history – mental health monitoring is required
- Maternal depression, paternal hypertension in the family history – requires increased attention
Sarah's metabolic health is currently excellent: insulin sensitivity is preserved (HOMA-IR 1.1), the lipid profile is favorable, and blood glucose control is optimal. However, this metabolic flexibility typical of youth can gradually decline with the current lifestyle – sedentary work, stress, smoking, non-optimal sleep. The BMI of 23.5 kg/m² is in the normal range, but the 29% body fat percentage and the waist-to-hip ratio of 0.77 indicate that fat distribution is not optimal. The visceral fat value of 6 (moderate) is not yet metabolically critical, but reversing the trend is warranted. The basal metabolic rate is 1460 kcal/day, which, together with the sedentary lifestyle, makes conscious optimization of caloric intake necessary.
Body weight 68 kg, height 170 cm, BMI 23.5 kg/m². Body fat 29%, skeletal muscle mass 24 kg. The waist-to-height ratio is 0.46 (optimum <0.5 – still a safe range). The phase angle of 5.6° indicates cellular hydration and membrane integrity – it shows a moderate value, which can be optimized by improving hydration and increasing protein intake. Vascular age is 25 years, which matches the chronological age. The main direction of body composition improvement: increase skeletal muscle mass with strength training and adequate protein intake, gradually reduce body fat percentage to 24–26% over the first 6 months.
There is currently no data from a wearable device. During the program, the use of a basic activity tracker (smartwatch or fitness band) is recommended to track daily step count, sleep quality, and resting heart rate. It would be especially useful to objectively measure the number of nighttime awakenings (per the questionnaire 'frequently', once per night) and to monitor HRV (heart rate variability) to track stress load and recovery.
- Ferritin 18 ng/ml: clinically low – critical for fatigue, cognitive performance, and immune function. Iron supplementation should be continued under medical supervision.
- Vitamin D 63 nmol/l: insufficient level – D3+K2 supplementation warranted immediately, re-measurement in 3 months.
- Active smoking (e-cigarette regularly): a major risk for oxidative stress, inflammation, and vascular aging – quitting is strongly recommended.
- Depression/anxiety diagnosis in the medical history: regular monitoring of mental health and seeking professional support when needed are recommended.
| Biomarker | Value | Reference | Assessment |
|---|---|---|---|
| Ferritin | 18 ng/ml | 30–300 ng/ml | LOWLongevity optimum >50 ng/ml. Periodic iron supplementation in progress. Critical for fatigue, cognitive perfor… |
| 25-OH Vitamin D | 63 nmol/l | 75–150 nmol/l | INSUFFICIENTLongevity optimum 100–150 nmol/l. Critical for bone health, immune function, mood, and inflammation regulation… |
| hsCRP | 1.1 mg/l | <3.0 mg/l | BORDERLINELongevity optimum <0.5 mg/l. A sign of subclinical inflammation, sustained by smoking, stress, and non-optimal… |
| Cortisol (morning) | 520 nmol/l | 138–835 nmol/l | HIGH NORMALIn the upper half of the range. A marker of chronic stress activation. The stress score (8/10) and symptoms (f… |
| Magnesium | 0.76 mmol/l | 0.7–1.0 mmol/l | LOWER THIRDLongevity optimum 0.85–0.95 mmol/l. Important for sleep quality, stress response, muscle function, and energy … |
| Homocysteine | 9.5 µmol/l | <12 µmol/l | NORMAL BUT NOT OPTIMALLongevity optimum <8 µmol/l. A marker of cardiovascular and neurodegenerative risk. Can be reduced by optimizi… |
| Vitamin B12 | 420 pg/ml | 200–900 pg/ml | OKMIDDLE RANGE – Longevity optimum >500 pg/ml. In connection with the homocysteine level, B12 optimization is re… |
| HbA1c | 5.2% | <5.7% | EXCELLENTLongevity optimum 4.8–5.4%. Excellent blood glucose control, no signs of insulin resistance.… |
+ 10 more markers in the full protocol
- HOMA-IR 1.1 – excellent insulin sensitivity
- HbA1c 5.2% – excellent blood glucose control
- Triglycerides 0.8 mmol/l – excellent lipid profile
- HDL 1.6 mmol/l – cardioprotective
- Epigenetic age 25 years – biological aging has not accelerated
- Kidney function (eGFR 105) – optimal
- Thyroid function (TSH 2.0, FT3 4.5, FT4 16) – normal
- Blood pressure 108/68 mmHg – optimal
- 1. RESTORE SLEEP QUALITY (months 1–3): Reduce the number of nighttime awakenings, improve the quality of falling asleep, and establish a consistent evening routine. Goal: 7–8 hours of restful sleep, improvement in morning energy levels within 3 months.
- 2. REDUCE STRESS LOAD (months 1–6): Lower the stress score from 8/10 to below 5/10 by introducing daily stress management techniques (breathing exercises, movement). Normalize cortisol levels within 6 months.
- 3. CORRECT MICRONUTRIENT DEFICIENCIES (months 1–3): Raise vitamin D level above 100 nmol/l, raise ferritin above 50 ng/ml (under medical supervision), optimize magnesium status. These deficiencies directly contribute to fatigue and sleep disturbance.
- 4. REBUILD MOVEMENT AND INCREASE MUSCLE MASS (months 1–6): Integrate 2 strength sessions per week into a sustainable routine in months 1–3, then increase to 3 per week in months 4–6. Increase skeletal muscle mass from 24 kg to 26–27 kg over 6 months. Movement is the most important stress management tool for Sarah.
- 5. REDUCE INFLAMMATION AND FAVORABLY INFLUENCE THE PACE OF BIOLOGICAL AGING (months 1–6): Lower hsCRP below <0.5 mg/l through lifestyle modification (sleep, stress, nutrition, movement). Preserve epigenetic age and improve it over the long term. Gradually reduce smoking and stop it where possible.
A daily micronutrient base layer: vitamins, minerals, plant extracts, and live microorganism cultures. The B-vitamins it contains contribute to normal homocysteine metabolism and to normal energy-yielding metabolism; Vitamin C and Vitamin D contribute to the normal function of the immune system. A simple morning format.
Morning, on an empty stomach or before breakfast, mixed into 250 ml water
Vitamin D supplementation; many people do not get enough from natural sources, especially in the low-sunlight months. Vitamin D contributes to the normal function of the immune system, to the maintenance of normal bones, and to the maintenance of normal muscle function. A form paired with K2. It is fat-soluble, so taking it with a meal is recommended.
Morning, together with a fatty meal (e.g. after breakfast) – fat-soluble vitamin
Supports the daily magnesium requirement. Magnesium contributes to normal muscle function, to normal energy-yielding metabolism, to normal psychological function, and to the reduction of tiredness and fatigue. The 7-fold complex ensures the synergistic effect of the different magnesium forms. The product also contains Vitamin B6, which contributes to normal homocysteine metabolism.
Evening, after dinner or 1–2 hours before bed
An evening food supplement with a magnesium complex, ashwagandha, and sour cherry extract. Recommended as part of the evening routine, 30–60 minutes before bed. (Magnesium contributes to normal psychological function.)
30–60 minutes before bed
- MoleQlar Omega 3 Capsules – Omega-3 fatty acids from natural fish oil in triglyceride form — Omega-3 fatty acids (EPA/DHA) from natural fish oil. EPA and DHA contribute to the normal function of the heart, and DHA contributes to the maintenance of normal brain function (with a daily intake of at least 250 mg EPA+DHA and 250 mg DHA respectively). Can be introduced in months 4–6, once the essential deficiencies have already been corrected.
- MoleQlar Vitamin B Complex Capsules – All 8 essential B-vitamins with cofactors — All 8 essential B-vitamins with cofactors. Vitamin B6, Vitamin B12, and folate contribute to normal homocysteine metabolism; the B-vitamins contribute to normal energy-yielding metabolism and to the normal function of the nervous system. Can be introduced in months 4–6 alongside AG1 for targeted B-vitamin optimization.
Sarah's current diet is Mediterranean in character, with 2 main meals a day, no attention to protein intake, cravings for sweets, and occasional emotional eating triggered by stress or fatigue. The basal metabolic rate is 1460 kcal/day. The program's nutrition strategy is not a strict diet, but a fine-tuning of the Mediterranean base: increasing protein intake, stabilizing blood glucose, and consciously narrowing the eating window.
3-egg scramble or boiled eggs + 1 slice of whole-grain bread + avocado + tomato. Alternative: Greek yogurt (200g) + berries + walnuts + honey. Protein: 25–30 g. The morning intake of AG1 and D3+K2 can be timed to this meal.
1 handful of almonds or walnuts (approx. 30g) + 1 piece of fruit (apple, pear, orange). Alternative: 150g Greek yogurt + 1 tablespoon chia seeds. This meal helps prevent the afternoon energy dip and sweet cravings.
150–200g chicken breast or salmon baked/grilled + 150g quinoa or brown rice + a generous mixed salad (cucumber, tomato, peppers, olives) with olive oil and lemon. Protein: 35–40 g. This meal provides the bulk of the daily protein intake.
200g Greek yogurt + 1 banana + 1 tablespoon honey. Alternative: 2 boiled eggs + 1 apple. Protein: 20–25 g. Consumed within 30–60 minutes after the workout, it maximizes muscle recovery.
150g salmon or mackerel baked + a generous portion of steamed vegetables (broccoli, spinach, zucchini) with olive oil + 100g sweet potato. Alternative: lentil soup + whole-grain bread + salad. Protein: 30–35 g. The Omega 3 capsule (from months 4–6) can be timed to this meal.
- Protein priority: at least 25–30 g of protein at every main meal – this reduces sweet cravings and stabilizes blood glucose
- Anti-inflammatory focus: omega-3-rich fish (salmon, mackerel) 2–3x per week, olive oil, turmeric, ginger
- Blood sugar stabilization: minimize refined sugar and white flour, use fruit as a natural sweetener
- Hydration: 2–2.5 liters of water per day – the moderate hydration (phase angle 5.6°) can be improved
- Smoking compensation: increased consumption of vitamin-C-rich foods (peppers, citrus) to offset oxidative stress
Sarah currently exercises with purpose twice a week, has a prior training background (running, gym), but it has been on pause due to lack of time and life circumstances. The training plan is carried out in collaboration with her personal trainer – determining the specific exercises, sets, and repetitions is the personal trainer's task. This protocol defines the weekly structure, the intensity zones, and the progression principles.
| Day | Focus | Duration | Intensity |
|---|---|---|---|
| Monday | Strength training – Lower body and core | 40–50 min | Low–moderate (RPE 5–7/10) |
| Tuesday | Active recovery – Walking and breathing exercises | 30–40 min walk + 10 min stretching | Very low (RPE 2–3/10) |
| Wednesday | Strength training – Upper body | 40–50 min | Low–moderate (RPE 5–7/10) |
| Thursday | Active recovery – Mobility and stress reduction | 20–30 min | Very low (RPE 1–2/10) |
| Friday | Strength training – Full body or functional training | 40–50 min | Moderate (RPE 6–7/10) |
| Saturday | Zone 2 cardio – Longer walk or light movement | 45–60 min | Low (Zone 2, RPE 3–4/10) |
| Sunday | Full rest and recovery | 15–20 min light movement | Very low (RPE 1–2/10) |
| Day | Focus | Duration | Intensity |
|---|---|---|---|
| Monday | Strength training – Lower body and core (variation B) | 40–50 min | Moderate (RPE 6–7/10) |
| Tuesday | Active recovery – Zone 2 walk | 30–40 min | Low (Zone 2, RPE 3–4/10) |
| Wednesday | Strength training – Upper body (variation B) | 40–50 min | Moderate (RPE 6–7/10) |
| Thursday | Active recovery – Yoga or stretching | 20–30 min | Very low (RPE 1–2/10) |
| Friday | Strength training – Full body (variation B, from months 4–6) | 45–55 min | Moderate–high (RPE 6–8/10) |
| Saturday | Active time spent in nature | 60–90 min | Low (Zone 2, RPE 3–4/10) |
| Sunday | Full rest and mental recovery | 15–20 min light movement + 10 min meditation | Very low (RPE 1–2/10) |
Month 1: Technique and foundations – low load, mastering correct movement patterns. Month 2: Stability – gradual increase in load, consistent execution of 2 strength sessions per week. Month 3: Strength foundations – progressive overload, establishing Zone 2 cardio as a routine. Month 4: Introduce 3 strength sessions per week (if adherence is strong), increase Zone 2 duration. Month 5: Increase intensity, introduce VO2max intervals. Month 6: Evaluate performance, plan the next 6 months. Important: if a workout is missed in a given week, there's no need to make it up – continue the following week.
- Screen-free zone: no phone, laptop, or tablet after 21:00 – blue light blocks melatonin production. For Sarah this is one of the most important changes (per the questionnaire she uses screens 'frequently' before bed).
- Evening wind-down routine (20 minutes): between 22:00 and 22:30, a warm shower or bath (the drop in body temperature aids falling asleep), taking the QNIGHT supplement, a 5-minute breathing exercise (4-7-8 breathing).
- Bedroom optimization: cool temperature (18–20°C), complete darkness (blackout curtains or a sleep mask), quiet (earplugs if needed).
- Morning light exposure: immediately after waking (within 15 minutes) get natural light – this synchronizes the circadian rhythm. Sarah already does this ('immediately / within 15 minutes').
- Caffeine cutoff: no caffeine after 14:00 (coffee, tea, energy drinks).
- Minimizing alcohol: alcohol worsens sleep quality, especially deep sleep – Sarah drinks rarely, so this is not critical.
- Stress release before bed: journaling ('brain dump') – spend 5 minutes writing down tomorrow's tasks and worries so the brain can 'let go' of them.
- Box breathing (4-4-4-4): 2–3 times a day, especially in stressful moments. Inhale for 4 seconds, hold for 4 sec, exhale for 4 sec, hold for 4 sec. This is the simplest and most effective acute stress-reduction technique.
- 4-7-8 breathing before bed: inhale 4 sec, hold 7 sec, exhale 8 sec. Activates the parasympathetic nervous system and aids falling asleep.
- Daily movement as stress management: Sarah herself flagged physical activity as a stress management tool – this confirms the importance of the movement program. Even a 20-minute walk significantly reduces cortisol levels.
- Digital detox: 1 hour of screen-free time per day (not right before bed) – reading, walking, cooking, social connections.
- Time spent in nature: at least 2 outdoor activities per week – nature is proven to reduce cortisol levels.
- Stress journal: once a week, spend 10 minutes writing down the main sources of stress and possible solutions – planning concrete small steps to manage financial stress.
- Restore sleep quality: establish an evening routine, introduce a screen-free zone, QNIGHT supplement
- Basics of stress management: daily breathing exercises, movement as a stress-reduction tool
- Correct micronutrient deficiencies: vitamin D, magnesium, AG1 foundational formula
- Rebuild movement: 2 strength sessions + 2–3 Zone 2 walks per week, integrated into a sustainable routine
- Optimize nutrition: increase protein intake, 12:12 eating window, stabilize blood glucose
- Check ferritin and vitamin D levels at the end of month 3
- Intensify training: 3 strength sessions per week, increase Zone 2 cardio duration, introduce VO2max intervals
- Expand the supplement protocol: add Omega 3 and B-vitamin complex
- Fine-tune body composition: increase skeletal muscle mass, reduce body fat
- Mitochondrial health: intensify the Zone 2 cardio and sauna protocols
- Slow biological aging: reduce hsCRP below <0.5 mg/l, preserve epigenetic age
- Repeat the full biomarker panel at the end of month 6 – evaluate the program's results
- Reduce smoking and stop it where possible – a key goal
- Week 1: Introduce AG1 + D3+K2 + Magnesium + QNIGHT, establish the evening routine
- Week 2: Establish 2 strength sessions + 2 walks per week
- Week 4: First evaluation – sleep quality, energy levels, training adherence
- Week 6: Check protein intake, fine-tune the eating window
- Week 8: Introduce the sauna and cold shower protocol
- Week 12 (end of month 3): Check ferritin and vitamin D levels, evaluate Phase 1
- Week 16: Introduce Omega 3 and B-vitamin complex, 3 strength sessions per week (if adherence is strong)
- Week 24 (end of month 6): Full biomarker panel, body composition measurement, program evaluation
This daily template is tailored to Sarah's sedentary, variable weekdays. The morning routine is short and simple, the afternoon block focuses on managing the energy dip, and the evening routine prepares for sleep.
At the end of month 3: repeat Ferritin, 25-OH Vitamin D, hsCRP, magnesium, homocysteine. At the end of month 6: full biomarker panel (all current markers) + body composition measurement. Medical consultation to fine-tune the dosing of ferritin and vitamin D supplementation.
- Daily step count goal: 8000–10000 steps (currently probably 3000–5000 with sedentary work)
- Sleep tracking: sleep stages, number of nighttime awakenings, sleep quality score
- Resting heart rate: morning measurement – a declining trend indicates improving cardiovascular health
- HRV (heart rate variability): an objective measure of stress load and recovery – a rising trend is the goal
- Recommended device: Garmin, Polar, Whoop, or Apple Watch – any of them with basic functions
Based on Sarah's prior experience, programs slacken after 2–8 weeks if they are too complex, too time-consuming, or do not fit the life situation. This protocol therefore follows the principle of minimum effective change. The rules below help preserve long-term adherence.
Nothing special to do – continue normally the next day. Do not make up the missed dose. The effect of supplements is cumulative; one missed day does not harm the result.
Identify the cause: forgetting, side effect, or lack of motivation? If forgetting: set a reminder. If a side effect: reduce the dose and consult. If lack of motivation: remind yourself of the goals and the lab results.
Nothing special to do – continue at the next scheduled workout. Do not try to make it up in the same week. Consistency is more important than perfection.
Return the following week at reduced intensity (80% of the previous week's load). Don't try to 'catch up' – this leads to injury. Identify the cause and adjust the program if needed.
Nothing special to do – continue normally the next day. Intermittent fasting is not a rule, but a tool. If it is regularly hard to maintain, widen the window (e.g. to 13:13).
Priority: sleep and breathing exercises. Reduce training intensity (a Zone 2 walk is sufficient). Continue the supplements. Do not introduce new changes during a stressful period. This period will pass – preserving the routine is the goal.
Pause training for the duration of the illness. Continue supplements (unless a physician advises otherwise). Increased hydration. Return to training: 2–3 days after becoming symptom-free, at reduced intensity.
Take NSAIDs as needed (already an established habit). Reduce training intensity on the most intense days (a Zone 2 walk is sufficient). Avoid sauna and cold exposure. Magnesium and QNIGHT are especially important during this period.
Use AG1 Travel Packs (individual packaging, ideal for travel). Pack D3+K2 and QNIGHT capsules for travel. Walking and bodyweight exercises instead of workouts. Keep the eating window adjusted to the local time zone.
Reduce the protocol's complexity to the basics: just sleep + supplements + a daily walk. Do not introduce new elements. Remind yourself of the 3-month lab results and the subjective improvements. If it persists for 2 weeks, consult the YoLongevity team.
Sarah Connor is a 24-year-old woman whose metabolic health is excellent (HOMA-IR 1.1, HbA1c 5.2%, epigenetic age = chronological age), but intervention is needed in three critical areas: micronutrient deficiencies (vitamin D, ferritin, magnesium), chronic stress (8/10 stress score, high cortisol), and sleep quality (nighttime awakenings, screen use before bed). The program follows the principle of minimum effective change: restore the foundations in the first 3 months, optimize in months 4–6.
- 1. INTRODUCE SUPPLEMENTS: AG1 in the morning + D3+K2 in the morning + Magnesium in the evening + QNIGHT before bed. This is the only change that needs to be introduced in the first week.
- 2. EVENING ROUTINE: No screens after 21:00. This is one of the most important changes for improving sleep quality – and it costs nothing.
- 3. DAILY WALK: At least a 20–30 minute walk every day. This is the simplest and most effective stress-reduction and health-improvement tool.
- Raise vitamin D level from 63 nmol/l to >100 nmol/l
- Raise ferritin level to >50 ng/ml (under medical supervision)
- Improvement in sleep quality: reduction of nighttime awakenings, increase in morning energy levels
- Reduce the stress score from 8/10 to below 6/10
- Integrate 2 strength sessions + 2–3 Zone 2 walks per week into a consistent routine
- Reduce hsCRP below <1.0 mg/l
- Reduce body fat from 29% to 25–27%
- Increase skeletal muscle mass from 24 kg to 26–27 kg
- Reduce hsCRP below <0.5 mg/l
- Reduce homocysteine below <8 µmol/l
- Reduce the stress score below 5/10
- Preserve epigenetic age (does not accelerate)
- 3 strength sessions per week + regular Zone 2 cardio in a sustainable routine
- The training plan is carried out under the supervision of a personal trainer – the specific exercises and load are determined by the personal trainer.
- If chest pain, shortness of breath, or an irregular heartbeat occurs during training, stop immediately and see a physician.
- Increase training intensity gradually – low intensity is the key in the first 4 weeks.
- In the case of smoking, high-intensity training (HIIT, VO2max intervals) places increased strain on the cardiovascular system – it should be avoided in months 1–3.
- AG1 contains vitamin K – if taking a blood thinner, medical consultation is needed (currently not relevant).
- Ashwagandha (in QNIGHT) may interact with antidepressants – if medication treatment begins, medical consultation is needed.
- Magnesium can have a laxative effect in large doses – if diarrhea occurs, reduce the dose.
- Concurrent use of Omega 3 and NSAIDs increases the bleeding risk – be mindful of timing during menstruation.
- A side effect from any supplement (nausea, headache, skin rash) – stop that supplement and consult
- Chest pain, shortness of breath, or an irregular heartbeat during training
- Worsening of depressive symptoms
- Ferritin level >100 ng/ml (a sign of iron overdose)
- Vitamin D level >250 nmol/l (a sign of vitamin D toxicity)
- Any new symptom that causes concern
Replanned several times a day.
Every dawn your day is generated — then the system keeps watching during the day: if your state changes, it replans what's left. This is Sarah's day 24. What you see is live: the “Up next” card follows the actual current time.
Day 24
Thursday, 11 June 2026Day 24
Thursday, 11 June 2026The system tracks each dose live — you only get the next reminder when it's due.
+ the rest of the day through 22:30
3-egg scramble or boiled eggs + 1 slice of whole-grain bread + avocado + tomato. Alternative: 200 g Greek yogurt + berries + walnu…
150–200 g chicken breast or salmon baked/grilled + 100–150 g quinoa or brown rice + a generous mixed salad (cucumber, tomato, pepp…
150 g salmon or mackerel baked + a generous portion of steamed vegetables (broccoli, spinach, zucchini) with olive oil + 80 g swee…
Your day, broken into decisions.
Supplements, movement, sleep, nutrition, hydration, stress — one card per area, the essence in a single sentence. Expand for minute-precise instructions; all you do is follow.
Morning to night, tracked live.
Your whole supplement routine in one view: what's done is checked off, what's next is highlighted. The timing isn't random — every compound has its daypart and its reason.
The system tracks each dose live — you only get the next reminder when it's due.
Today: active recovery.
Week B's Thursday is deliberately light: yoga or stretching at low intensity. The training plan is built weeks ahead — the daily protocol always knows where you are in it.
From 06:30 to 22:30, to the minute.
The daily protocol isn't a list, it's a rhythm: it walks you from waking to lights-out, and you see where you are in it right now. Morning light, AG1 fasted, hourly stand-ups — all scheduled to the right moment.
+ the rest of the day through 22:30
Calories and eating window — counted for you.
Rest days get a different calorie budget than training days, and the 12-hour eating window is part of the protocol too. You always see where you stand against today's budget — the system does the math.
3-egg scramble or boiled eggs + 1 slice of whole-grain bread + avocado + tomato. Alternative: 200 g Greek yogurt + berries + walnu…
150–200 g chicken breast or salmon baked/grilled + 100–150 g quinoa or brown rice + a generous mixed salad (cucumber, tomato, pepp…
150 g salmon or mackerel baked + a generous portion of steamed vegetables (broccoli, spinach, zucchini) with olive oil + 80 g swee…
Every morning it decides: is the plan on?
Based on your overnight heart-rate variability, sleep and body temperature, the Readiness Coach gives a green, amber or red light each morning — and automatically dials back the day's load if needed. Today the light is green.
Your readiness scores
Last sync: today 06:41Today's metrics
From your wearables, automaticallyWe pull this from your wearables (ring, watch, phone) — continuously computing and scoring it, with nothing for you to log. The Readiness Coach turns it into the morning call, and keeps watching during the day if anything shifts.
Like a coach right next to you.
You don't just get a training plan — the Trainer Coach talks you through the whole workout, as if your coach were standing next to you. It asks how you feel and where you're training, tailors the exercises to the place and your shape that day, and shows each one on video. Tick off your sets as you go.
Before we start, tell me:
• Where will you train today? (gym / home / outdoors)
• How do you feel — rested or tired?
• Any pain or discomfort anywhere?
You can keep asking the Trainer Coach throughout the workout — if an exercise is hard, ask for an easier version, or have it explain the right technique.
How old are you really?
The program starts from measuring cellular ageing: the Bio Age test and lab panel come from our accredited partner labs. Sarah is chronologically 24 — and as you scroll, you see what matters most in the program: how her numbers move month by month.
Epigenetic age
Cellular ageing measured from DNA methylation. Chronological age: 24. The goal isn't to hold steady — it's to reverse.
The Bio Age test marks the starting line.
Sarah's epigenetic age is 25 — close to chronological, but her ferritin and vitamin D sit deep below optimum and her inflammation is borderline. This is the starting map: her protocol is built on exactly these.
Month 0 · baseline
The numbers start moving.
After three months on the protocol comes the first follow-up lab: the deficiencies fill in, inflammation drops. You don't progress on a feeling — on a measurement.
Month 3 · first check
Younger cells, proven in numbers.
At the 6-month final test the biological age drops below chronological, with every key marker in the optimum band. That's the YoLongevity promise: not a vibe, but measurable, cellular change.
Month 6 · final test
And when you have a question, it answers.
YoLo Coach knows your full protocol, your fresh data and your lab results — so it doesn't answer in generalities, it answers from your numbers. And behind every claim is the source: the work of the world's leading longevity researchers, one click away.
Your watch measures.
We tell you
what to do with it.
Follow one of your days. Your device measures the numbers — YoLo Coach translates them into your protocol, hour by hour.
Sleep, HRV — heart-rate variability —, resting heart rate: by the time you wake, the raw picture is ready. This is what devices can do. This is where measurement ends.
YoLo Coach turns your numbers into a decision: today is a green day — you can push. Not generic advice; from your data, for your protocol.
Morning light, meals, movement — every block comes from this morning's reading, not from a template.
If your data shifts, the protocol follows — adjusted hourly. The plan is alive, not carved in stone at 7 a.m.
Zone, duration, intensity — from what your body said this morning. Not from the calendar.
Your bedtime window adapts to today — and tomorrow's numbers already show the result. This continuous loop is the essence of the system.
On Android, Health Connect is the common language: any watch that writes to it — Samsung, Pixel, any Wear OS — we read. On iPhone, the same via HealthKit.
AvailableSamsung Galaxy Watch · Google Pixel Watch · any Wear OSAvailable
Available
Available
Available
Coming soon
Coming soonDevices aren't our competitors — they're the system's senses.
Our programs need at least one connected device: data is the fuel of your protocol.
Sarah's protocol is a demo. Yours will be real.
After the questionnaire, the system builds all of this from your data — you get your first protocol the same day.
What can't be bought.
Only lived.
Not even the world's richest person can buy it — only earn it, day by day. Every act that serves a long life leaves a mark; and in time it takes shape in three coins that only time can mint.
Every day, three ways.
Your points gather across three areas — because a long life rests on these three too. Each is a dimension of your body, your mind, and your connection.
How you move, sleep, and fuel. Your vitality, recorded daily.
The body is a fresh chance every day. Your YoLo Coach doesn't reward perfection — it recognizes showing up: the small, consistent choices that, over the years, add up to a healthy life.
Your YoLo Coach knows you. Every conversation, a step deeper.
Even the longest life isn't lived alone. The daily dialogue with your coach isn't data — it's a relationship: the more you share, the more precisely it walks your path with you.
Longevity isn't luck. It's learned — one question at a time.
Those who understand their body make better decisions. Every longevity question you ask is a brick in your knowledge — and your YoLo Coach always answers, anytime.
Bronze. Silver. Golden Life.
Three milestones only time unlocks.
You're not competing with anyone. Only with who you were yesterday.
Your coins show the consistency. Your YoLo Age shows the result.