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
20-minute morning yoga routine
Tuesday: 1 hour of Zone 2 runningSlow jog at a “conversational pace”
Wednesday: 30 minutes of a high-intensity hill workoutExample: 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
Saturday: 75 minutes of Zone 2 running
Sunday: 15 minutes mobility session + Yardwork and walkingExample: Foam rolling, stretching, and mobilizations
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
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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.
Strengthen what real food starts, with clean, complete nutrition to power your days, protect your years, and help you live happier for longer.
COMPLEMENT® Essential
60 Servings
The hard-to-get nutrients to support your plant-based diet.
COMPLEMENT® Creatine
60 Servings
Boost brain, energy, and wellness with pure Complement Creatine.
COMPLEMENT® Bone Vitality
30 Servings
Daily support for strong bones, healthy muscles, and overall vitality.*
COMPLEMENT® Organic Daily Greens
30 Servings
Science-backed superfood greens to support energy and immunity.*
COMPLEMENT® Sulfora
30 Servings
Broad-spectrum cruciferous blend optimized for clinically effective sulforaphane activation.
COMPLEMENT® Omega Complex
60 Servings
Powerful blend of 4 plant-based omega-3s for foundational health.
United States 2017 - 2026 Complement® – Terms & Conditions and Privacy Policy
*The statements on this website have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
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