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Welcome to the Longevity Fitness Blueprint!

I'm Cyrus Khambatta, PhD and I've been studying Nutritional Biochemistry for the past 20 years.

I'm obsessed with helping people understand evidence-based longevity strategies to improve health and reverse chronic disease.

Below you'll find my step-by-step guide to building a sustainable fitness plan to live a long, strong, vibrant life for years to come. Work through the videos at your own pace, and remember, there's no one-size-fits-all plan when it comes to longevity.

You get the chance to customize this plan to your liking, your schedule, and your preferences. Use this blueprint as a model, but make it your own!

The Complement team and I can't wait to hear how you're designing your path forward. Please feel free to contact us at any time if you have questions, concerns, or want to share your progress.

Video Lessons

The Fitness-for-Longevity Plan in Action

Example 1, The Newbie

Monday: 60-minute gentle yoga class

Tuesday: 30 minutes of walking

Wednesday: 20 minutes of medium-intensity stair climbs

Thursday: 60 minutes of walking

Friday: 15 minutes of bodyweight exercises + 15 minute mobility session

  • Example: Foam rolling, stretching, and mobility exercises to stay limber

Saturday: 30 minutes of walking

Sunday: 30 minutes of moderate intensity on the bike trainer or elliptical

Example 2, The Runner 

Monday: 20-minute morning yoga routine

  • Example: Jessica Richburg’s Stretch + Strength Flow

Tuesday: 1 hour of Zone 2 running
Slow jog at a “conversational pace”

Wednesday: 30 minutes of a high-intensity hill workout

  • Example: After a warm-up, 8 repeats of 60 seconds intense climbing, followed by 120 seconds of recovery descent.

Thursday: 45 minutes of Zone 2 running

Friday: 25 minute bodyweight strength workout

  • Example: Growingannanas’s Full Body HIIT Low Impact Workout

Saturday: 75 minutes of Zone 2 running

Sunday: 15 minutes mobility session + Yardwork and walking

  • Example: Foam rolling, stretching, and mobilizations

Example 3, The Cyclist

Monday: 20 minutes of high-intensity HIIT-style strength training

Tuesday: 1 hour of Zone 2 cycling + a 15 minute mobility session

  • Example: Foam rolling, stretching, and mobility exercises to stay limber

Wednesday: 40 minutes of stationary bike racing (Zwift, Peloton, virtual cycling class, etc.)

Thursday: 60-minute yoga class

Friday: 30-minute easy walk with a partner

Saturday: 2-hour Zone 2 “long ride” with a friend

Sunday: 15 minutes of kettlebell exercises

  • Example: Caroline Girvan’s Fully Body Kettlebell Workout

Example 4, The Strength Junkie

Monday: 30 minutes of low-intensity kettlebell exercises

Tuesday: 30 minutes of Zone 2 running + 30 minutes of Zone 2 elliptical training

Wednesday: 20 minutes of a high-intensity Tabata workout

Thursday: 60-minute gym strength session

Friday: 30-minute easy walk with a partner

Saturday: 1 hour of Zone 2 running or walking

Sunday: 15 minute mobility session + Gardening and walking around town

  • Example: Foam rolling, stretching, and mobility exercises to stay limber

7 Blueprints to Support Optimal Energy and Longevity: Plus 10 Recipes that Make it Easy

When it comes to living a vibrant, long, and healthy life, fitness is only part of the equation.

To help you understand the ins and outs of eating for longevity — and for supporting your fitness goals — we've developed seven simple and endlessly adaptable meal blueprints.

You can cycle through these blueprints on a daily basis or establish a meal plan that fits your goals and lifestyle.

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