Guided program · 30 days · Longevity
Thirty-Day Strength & Healthy Aging Foundations
A few actions a day, a simple check-in each evening, optional email reminders — and at the end, what you actually did and what you noticed. No invented numbers.
30 days3–5 actions a dayEvening check-inFree
“Muscle is the organ of longevity. This month builds the three foundations that move biological age: protein, resistance training and zone-2 movement — with creatine, the one supplement the evidence puts at the top. No heroics; consistency. — Josh”
Dr. Josh Axe, DC, DNM, CNSThe full plan
Week 1 · Foundations
- 30 g of protein at breakfast
- Two 20-minute resistance sessions this week (bodyweight is fine)
- One 30-minute zone-2 walk or ride
- Creatine monohydrate 3–5 g, daily
- Sleep window fixed
Week 2 · Build
- Protein at every meal (aim 1.2–1.6 g/kg/day)
- Three resistance sessions
- Two zone-2 sessions
- Creatine daily
- Grip and balance: 2 minutes a day
Week 3 · Progress
- Add weight or reps to each lift
- Three resistance + two zone-2 sessions
- Creatine daily
- Omega-3s with a meal
- Log how the stairs feel
Week 4 · Consolidate
- Keep the schedule
- Test: how many push-ups and how long a single-leg stand
- Creatine daily
- Plan next month's sessions
- Book or order the labs to track
Reviewed by specialists in endocrinology, functional medicine, cardiology, nutrition and longevity.Our protocols and source library are reviewed against current clinical evidence by our medical advisory board. Dr. Axe AI grounds its answers in that reviewed library and shows the sources behind every response.
Meet the Medical Advisory Board