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.
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
Saturday: 30 minutes of walking
Sunday: 30 minutes of moderate intensity on the bike trainer or elliptical
Monday: 20-minute morning yoga routine
Tuesday: 1 hour of Zone 2 running
Slow jog at a “conversational pace”
Wednesday: 30 minutes of a high-intensity hill workout
Thursday: 45 minutes of Zone 2 running
Friday: 25 minute bodyweight strength workout
Saturday: 75 minutes of Zone 2 running
Sunday: 15 minutes mobility session + Yardwork and walking
Monday: 20 minutes of high-intensity HIIT-style strength training
Tuesday: 1 hour of Zone 2 cycling + a 15 minute mobility session
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
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
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.
