Your type
APEX
Performance is your lifestyle, not your goal.
This is you.
You don't optimize to live longer. You optimize to perform at the highest level for as long as possible. Longevity isn't some abstract health metric for you, it's the competitive edge that keeps you in the game when everyone else has declined. Your discipline isn't the problem. Your relationship with limits is.
Performance-driven discipline
You naturally maintain high muscle mass, strict nutrition, and intense training. In longevity terms, this is gold: muscle mass is the single strongest predictor of all-cause mortality after age 40. You're building the most protective asset without even trying.
Overtraining as identity
You don't know when to stop because stopping feels like weakness. But chronic overtraining elevates inflammation, cortisol, and injury risk, the exact things that shorten lifespan. The hardest protocol for you isn't training harder. It's recovering smarter.
Built for how you actually work.
Six levers, tuned to your biology. Not a generic checklist. Your operating system.
7–9 hours with emphasis on deep sleep. You need more deep sleep than other types because of training volume. Cool room, no alcohol (it kills deep sleep), consider magnesium + glycine before bed.
Strength training 4–5x/week (compound movements, progressive overload). VO2max work 2x/week (intervals at 85–90% max HR). One full rest day minimum.
High protein (1.2–1.5g per pound lean mass). Structured meal timing around training. Don't cut calories aggressively; your activity level demands fuel. Track macros, not just calories.
Creatine (5g daily), NMN or NR (NAD+ support for recovery), Vitamin D3 (5000 IU), Collagen peptides (joint protection), Whey isolate post-training.
HRV-guided training. If your HRV is below baseline, drop intensity by 30%. Ice baths post-intense sessions only (not daily). Mandatory deload every 4th week.
Full biometric stack. HRV, resting heart rate, training volume, sleep quality. Quarterly bloodwork: testosterone, cortisol ratio, CRP (inflammation), vitamin D.
Stop forcing these.
- ✕Low intensity only programs: you'll lose your mind and quit
- ✕“Rest more” without structured recovery protocols: you need a system for rest, not a vague suggestion
- ✕Intuitive training without data: you push too hard by default, you need objective guardrails
- ✕Longevity advice that ignores performance: “just walk more” isn't actionable for you
Peter Attia built his entire framework around one idea: muscle mass and VO2max are among the strongest predictors of how long you'll live. His “centenarian decathlon” is basically your protocol, train now for the physical capacity you'll want at 90. You don't have to choose between performing and lasting. Done right, the same training buys you both.
“Longevity isn't slowing down. It's staying dangerous longer.”
#VIVEROTYPE · TRYVIVERO.COM
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Performance is your lifestyle, not your goal.
“Longevity isn't slowing down. It's staying dangerous longer.”
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