
A Path to a Longer, Healthier Life
The 3 Tiers of Longevity:
Longevity isn’t just about adding years—it’s about ensuring those years are filled with vitality, health, and purpose. This guide breaks down a path to a longer, healthier life into three distinct tiers, each with key strategies and routines. Starting with foundational habits and progressing to advanced therapies, these tiers help create a comprehensive approach to longevity. To make it more relatable I add in my personal routine and lifestyle hacks.

Tier 1: The Foundations of Longevity
Before diving into advanced treatments, establishing a strong foundation is essential. These core habits—available to everyone—are crucial for lasting health and longevity.
Quality sleep allows the body to repair itself, process memories, and regulate metabolism and immunity. The consistency of sleep routines is key to maintaining a stable circadian rhythm, which affects overall health.
- My Personal Sleep Routine:
Avoid food and water within 3 hours before bed; wear blue light blockers 1 hour before bed; reduce stimulating activities an hour before bedtime (I prefer reading but a walk, gentle yoga or a podcast work has the same effect). Aim for a consistent sleep schedule (mine is 21:30 to 07:30) where you get at least 7 hours of quality sleep (I track my sleep with an Qura ring). Supplementing with 3mg of melatonin can provide better sleep quality and additional antioxidant benefits; Melatonin is cheap and easy to find at the supermarket or pharmacy in Norway. A cold room is also important for sleep quality, as your body needs to cool down to be able to enter a deep rest state; I live in Norway so it is not a big issue but if I lived in a hot country I would buy a cooling mattress like EightSleep. Upon waking, I jump straight in the shower and use a Lumie bright light lamp to signal it’s time to be awake, then I throw on my red light mask & hat and do one round of Wim Hof breathing to oxygenate and awaken my body, followed by 30 press-ups.
A nutrient-dense, Mediterranean, balanced diet forms the building blocks for optimal body function. Emphasizing whole foods rich in antioxidants, vitamins, and healthy fats while avoiding processed foods is essential.
- My Personal diet:
I focus on low FODMAP foods due to stomach sensitivities. Minimise processed and junk foods, emphasise fruits (blue berries, kiwifruit & pomegranates), vegetables, leafy greens and I avoid sugar at all costs. Preferred proteins and fats include olive oil, sardines, tofu, lean chicken, berries, and nuts. Carbohydrates come from quinoa, root vegetables, and corn, with the goal of eliminating wheat and gluten (I do not eat bread). Veggies: I eat mostly frozen mixed vegetables, arugula, cucumber, celery and tomatoes (cooked to increase lycopene). I also include super foods such as cacao, walnuts, matcha, mixed herbs, flaxseeds, chia, psyllium husk, green tea and coffee. Lastly, fasting can be a great to give your body a rest and to activate autophagy – cellular recycling. I would recommend a 16 / 8 window daily, or a 24-hour fast once per week (I prefer doing this on a Monday).
Physical activity benefits cardiovascular health, muscle strength, and hormonal regulation. It combines resistance training, cardiovascular exercise, and flexibility routines to support an agile, strong body with age.
- My Personal Exercise Routine:
I try to limit prolonged sedentary periods; practice hot yoga and high-intensity interval training (HIIT) twice per week with BYO Oslo, enjoy sauna and fjord swimming sessions 5 x per week at Oslo Fjord Sauna, and spend time outdoors by kayaking through my work with Mad Goats, hiking, and free-diving (with Fjord CleanUP). I weight lift once per week with a personal trainer in the gym. During the summer months I try to workout at the Tjuvholmen outdoor workout park once per week with friends, which helps maintain strength and community – which are both key for longevity!
A supportive community fosters emotional well-being, which is just as essential as physical health for longevity. Having connections with family, friends, and like-minded individuals brings a sense of purpose and belonging.
- My Community:
Active involvement with Fjord CleanUP provides a strong community of kind and caring individuals, along with the companionship of a loyal dog, a wonderful girlfriend, and close family/friend connections. Studies have shown that loneliness can be worse for your health than smoking, so it is very important to have people you can confide in and share the ups and downs of life. Volunteering has also shown to be great for an individuals longevity. If you are looking for a health and fun focused community in Oslo, I recommend you join our weekly longevity meets up, or join Fjord CleanUP.
Living with purpose aligns daily actions with long-term goals, providing motivation and fulfillment. It’s important to wake up each day with a meaningful mission.
- My Personal Mission:
I’m committed to positively impacting the world by contributing to environmental work with Fjord CleanUP, promoting joy and fitness with Mad Goats, and supporting human health optimisation through Forge. For me, having a goal and mission is what keeps me on the path to self-improvement and prevents stagnation. Working towards something bigger than yourself which gives life more meaning. Your future should always be bigger and brighter than your past in my opinion!
These five elements form the bedrock of longevity. Without them, any further interventions will have limited impact. The good news? This tier is accessible to everyone, starting today.

Tier 2: Optimization Through Modern Therapies
Once foundational habits are established, Tier 2 adds targeted interventions to optimize health. Many of these treatments are customizable and require professional guidance.
A healthy diet provides a solid base, but supplements can help fill nutritional gaps and support longevity. There is a big difference between getting by and being fully optimised. Humans are able to survive with sub-optimal levels of vitamins and minerals but there is a big difference between surviving and thriving.
- Personal supplements:
NMN, Creatine, Collagen, TMG, Glycine/NAC and Taurine all with scientific backing, plus a basic multi-vitamin that includes important nutrients such as magnesium, Vitamin D, Vitamin K2, Omega 3 fats, and B-vitamins. Currently, I’m developing 5 longevity mixes with nutrients for body repair, inflammation reduction, and aging support. No-one wants to take 100 supplements a day, so I hope I have a way to solve that for myself and you in the near future.
- Prescription medications that I take: Metformin, Statins, Finasteride, and a baby aspirin. Note, I do not recommend any prescription medication, just share freely what I consume for preventative reasons. I have heard that Viagra has benefits beyond just sexual performance and helps with improving blood flow to the whole body, also Acarbose is an interesting compound that reduces the uptake of sugar in the stomach. What researchers are now finding about these medications is they have systemic effects that go beyond the singular symptoms they are prescribed to treat. My belief is these compounds will soon be transcended by much more effective and powerful interventions, targeted specially at the root causes of aging itself.
Originally developed by NASA for wound healing, red light therapy promotes cellular regeneration, reduces inflammation, and supports mitochondrial health, all of which are critical for aging.
- Personal routine:
I use my red light mask and hat for at least 10 minutes each morning and try to get one full body red light therapy session in per day. Red light therapy was first invented by NASA scientists when they were trying to find out how to improve wood healing for astronauts. There is a lot of compelling research coming out about red light therapy and I encourage you do some of your own research. Another therapy I am interested in is HBOT, Hyperbaric Oxygen treatment. There has been some compelling research in relation to longevity, especially this study out of Israel. Recently, I see a company in Oslo has started providing HBOT sessions. You can check them out here: Element HBOT Oslo.
Non-invasive options like laser therapies and PRP (platelet-rich plasma) enhance the body’s natural healing, promoting skin/hair rejuvenation, tissue repair, and injury recovery. My personal view is that hair growth technology has now advanced to the point where keeping your hair is now a choice.
- My Personal Routine:
My skincare routine includes CeraVe face wash, The Ordinary retinol and copper peptide serums, and CeraVe Moisturiser. I’ve have had laser, peptide injections and PRP at Elite Helse. I also use NAC-eye drops for eye health and use my red light bath, red light cap and mask almost every day. Sauna is also an extremely important part of my skin and hair routine, helping to boost growth hormone, improve circulation and sweat out harm toxins. Lastly, it is so important to wear sunscreen to prevent sun damage to your skin. I prefer mineral sunscreen but I do not claim that all chemical sunscreens are harmful to your health.
Regular scans and blood tests track internal health, helping to detect and address issues early. At Forge we envision a future where we are called in well before we get sick, so we can prevent disease before it has a chance to form.
- Personal practice:
Blood tests at Volvat are uploaded to InsideTracker and Chat GPT for analysis; I also recommend Prenuvo in the U.S. for full-body MRIs. Additional health tracking includes an Oura ring for sleep and HRV, annual skin checks at Doctor Drop-In, colonoscopy and prostate checks at Volvat, and a full genome sequence with Nebula Genomics.
Peptides help regulate biological functions like growth hormone production and muscle repair, while exosomes and PRP enhance cellular communication and tissue regeneration.
- Personal plan:
Recently ordered BPC-157 for its promising effects on body repair and a strong safety profile. I am also interested in exosomes which can act as signalling factors between cells, improving communication, reducing inflammation and stimulating regeneration. More updates to come as I explore its effects. PRP stands for platelet rich plasma, which entails you having your blood drawn, centrifuged and then the separated plasma injected locally. This has shown promising results for skin care and reducing inflammation. You can get this at Elite Helse or Regenerative in Majorstua.
This tier represents the future of longevity, offering a glimpse into a world where age-related decline could be slowed, halted, or even reversed.

Tier 3: The Frontier of Longevity Science
For those seeking to push the boundaries of human lifespan, Tier 3 covers advanced and experimental therapies that target aging at the cellular level.
Stem cell therapy offers potential for regenerating damaged tissues and reversing some aging effects by replacing dying cells with fresh, healthy ones.
- Personal plan:
Planning to save for a treatment at Cellcolabs in the coming year.
Plasma exchange therapy involves replacing old plasma with fresh plasma to reduce harmful proteins, rejuvenating bodily systems.
- Personal alternative:
While I haven’t done plasma replacement therapy, I regularly donate blood at Blodbanken in Oslo, which can offer similar benefits.
Gene editing (e.g., CRISPR) provides the ability to modify DNA, reducing age-related disease risk by activating protective genes or disabling harmful ones.
- Personal interest:
Keen to explore this therapy in the future at Minicircle.
This technology aims to reset cells to a youthful state, potentially reversing aging at the cellular level by introducing proteins to “reprogram” cell behavior.
- Personal outlook:
Cellular reprogramming is still in labs but is showing promising results; eager to follow developments in this area.
Using bioengineering and 3D printing, we are close to creating replacement organs from a patient’s cells, extending healthspan and lifespan.
- Personal outlook:
Intend to consider organ replacement technology as it becomes more available in the next 20-30 years.
Each tier of longevity adds unique value, and building on these foundations allows for a comprehensive approach to health and longevity. As advancements in science continue, there are countless ways to increase healthspan and live a longer, fuller life.
Longevity Heroes to Follow
For those inspired by longevity science, these thought leaders are pioneering the field

David Sinclair
Focuses on aging mechanisms and interventions.

George Church
Leads gene-editing research with CRISPR.

Liz Parrish
Advocates for gene therapy against aging.

Bryan Johnson
Invests in data-driven longevity programs.

Aubrey de Grey
Promotes radical life extension through aging damage repair.

Where is it all happening?
In the quest for longevity, exciting developments are happening in unexpected places. One such hotspot is Próspera, a forward-thinking innovation hub located in Honduras. Próspera is attracting pioneering companies like MiniCircle and CellColabs, who are working tirelessly to make cutting-edge therapies—such as gene therapy, stem cell treatments, and cellular reprogramming—accessible to the public at significantly reduced costs. These companies are breaking new ground by offering advanced treatments that were once prohibitively expensive, allowing more people to benefit from the latest in longevity science. Próspera is positioning itself as a global center for biomedical research and innovation, accelerating the delivery of life-changing therapies and helping to make the dream of extended, healthier lives a reality for all.

In Conclusion
The journey to longevity involves daily habits, optimized treatments, and advanced therapies. With a commitment to these three tiers, it’s possible to extend healthspan, enrich life’s quality, and embrace the extraordinary potential of human health and longevity With the rise of exponential technological advancements it is hard to say what the world will look like in 10 year times but all I know is I want to stay fit and healthy so I can not only be a part of creating a better future but also take advantage of what it offers. My last piece of advice is to look into Longevity Escape Velocity (LEV) and what it entails – I hope to see you there when we reach it!
About the 3 Tiers of Longevity
The 3 Tiers of Longevity framework offers a structured, science-backed approach to achieving a longer, healthier life. This concept breaks down longevity into three progressive levels, each designed to build upon the last. Here’s what makes it unique:
- A Balanced Framework:
The tiers begin with essential habits in Tier 1, providing a strong foundation that anyone can adopt. By starting with accessible, evidence-based fundamentals like sleep, diet, and exercise, the framework ensures that these core practices are in place before advancing to more targeted therapies. - Rooted in Science:
Each tier emphasizes interventions backed by scientific research, from supplement choices to red light therapy and advanced diagnostics. This gives the framework credibility, allowing people to confidently follow strategies proven to promote health and longevity. - Future-Ready:
Tier 3 introduces cutting-edge, experimental therapies that hold the potential to transform health in the coming decades. By incorporating regenerative and genetic therapies, as well as advancements like cellular reprogramming and organ replacement, this tier offers a glimpse into the future of longevity science. - Focus on Community and Purpose:
The 3 Tiers of Longevity go beyond physical health to incorporate emotional and social well-being. Community and purpose, key elements in Tier 1, recognize the impact of social connections and a sense of mission on overall vitality and life satisfaction.
This framework bridges conventional health wisdom with the latest advancements in longevity science, creating a pathway that supports people at every stage of their wellness journey.