Building a Longevity Practice That Actually Works

Beyond the Hype

The longevity space has exploded in recent years, flooded with supplements, gadgets, and protocols that promise to reverse aging. While the science of aging is advancing rapidly, the most impactful interventions remain surprisingly straightforward — and accessible to everyone.

At Formation, we believe longevity is not a destination but a practice. It requires consistency, personalisation, and a willingness to prioritise the fundamentals over the flashy.

The Four Pillars

Every effective longevity practice rests on four pillars: movement, nutrition, sleep, and stress management. Neglecting any one of these undermines the others. The goal is not perfection in each area but steady improvement across all four.

Movement for Decades

The research is clear: maintaining muscle mass and cardiovascular fitness is the single strongest predictor of healthy aging. Strength training, in particular, has emerged as a non-negotiable for anyone serious about longevity.

We recommend a balanced approach that includes resistance training three to four times per week, combined with zone 2 cardiovascular work and dedicated mobility sessions. The specific modalities matter less than consistency and progressive overload.

VO2 Max — Your Longevity Biomarker

VO2 max — your body's maximum rate of oxygen consumption during exercise — is one of the strongest predictors of all-cause mortality. Improving your VO2 max by even one metabolic equivalent (MET) is associated with a significant reduction in mortality risk.

At Formation, our performance assessments include VO2 max testing and personalised training plans designed to improve this critical metric.

Sleep Architecture

Sleep is the foundation everything else is built upon. Poor sleep accelerates cognitive decline, impairs immune function, and disrupts metabolic health. Yet it remains the most neglected pillar of health for most people.

Focus on sleep consistency — going to bed and waking at the same time — before optimising duration. Most adults need seven to nine hours, but the quality of that sleep matters just as much as the quantity.

A Personalised Approach

No single protocol works for everyone. Genetics, lifestyle, stress load, and health history all influence what interventions will be most effective. This is why we advocate for regular biomarker testing and working with practitioners who can interpret your data in context.

The best longevity practice is one you can sustain for decades. Start with the basics, measure what matters, and adjust over time.