Optimize Sleep for Longevity

Engage in a well-rounded exercise routine that combines cardiovascular exercise, strength training, and flexibility work to support longevity and overall health.

Benefits include:

• Improved cardiovascular health
• Increased muscle mass and bone density
• Enhanced flexibility and mobility

While medical science has made significant progress in treating infectious diseases, injuries, and managing chronic conditions, the number of years we remain healthy and vibrant (healthspan) has not significantly increased in the past century.

It's time we took matters into our own hands.

• Intro: 00:00
• Lifespans: 00:57
• Healthspans: 01:52
• Longevity Science: 03:13
• Biological Age VS Chronological Age: 04:41
• Reducing Biological Age: 05:57

• Facebook
• Instagram
• Twitter

• Whoop (Free Month)
• Renue By Science (Discount Code: LANCE10)
• DoNotAge (Discount Code: LANCE)
  • Annual Subscription
• Perfect Amino (Discount Code: HITCH10)

This routine incorporates key strategies for optimizing sleep quality and duration. By following this routine consistently, you can:

• Regulate circadian rhythm
• Improve sleep quality and duration
• Enhance daytime alertness and cognitive function
• Support overall health and longevity

In this video, we discuss 6 strategies that will help you fall asleep and stay asleep.

We tackle the subject of sleep, exploring:

• Benefits beyond avoiding nodding off
• Stages of sleep
• Common sleep disruptors
• Impact of sleep on aging
• Solutions for insufficient sleep
• Sleep as a rejuvenation therapy (Spoiler Alert: It's the most regenerative tool we have)

1. Sleep and Aging
2. Sleep and Longevity
3. Sleep Quality and Health

• Facebook
• Instagram
• Twitter

• Discount code: LANCE10
• Product Links

• Discount code: LANCE
• Annual Subscription
• Products
• NAD Test Kit

• Discount Code: HITCH10
• PerfectAmino Drink Powder
• PerfectAmino Tablets

• Improve sleep quality
• Support circadian rhythm

We eat food to give us the nutrients our bodies need for all of our basic functions. We get macronutrients and micronutrients from our food each day. When that's not adequate, we should supplement nutritional needs.

This week's video discusses:

• What supplements are
• Different types of supplements
• How to shop for quality products
• How to organize supplemental groups

I've put much effort into this video as I believe this information is crucial for anyone seeking a longer and healthier life. I hope you find this resource valuable on your longevity journey.

• Download "Supplements" PDF
• Life Extension supplements
• Nootropics playlist

• Website: lancehitchings.com
• Facebook: facebook.com/ttcboa
• Twitter: @LanceHitchings
• Instagram: instagram.com/lancehitchings

• Identifies specific areas for health improvement
• Creates a tailored strategy for longevity
• Provides clear goals and action steps

The "Next Step" in most people's longevity roadmap is the design of a personalized, precision longevity blueprint based on their test results and designed to deal with their specific issues.

1. Collect Data (04:45)
2. Log Data (05:52)
3. Interpret Data (06:23)
4. Design Your Blueprint (07:28)
5. Implement Your Blueprint (08:50)
6. Track Your Progress (09:22)

If you need assistance designing your own blueprint, I offer coaching services. Book a Zoom call with me to discuss your issues and determine if coaching would be appropriate for you.

• Intro: 00:00
• Does It Work: 10:25
• Longevity Coaching: 14:20

• Facebook
• Instagram
• Twitter

• Get a free month of Whoop
• Renue By Science: Use discount code LANCE10
  • Product Links
• DoNotAge: Use discount code LANCE
  • Annual Subscription
  • Products
• Perfect Amino: Use discount code HITCH10
  • PerfectAmino Drink Powder

Incorporate nutrient-dense foods and maintain a balanced diet to support:

• Improved cellular health
• Enhanced energy levels
• Support for longevity pathways

While medical science has made significant progress in treating infectious diseases, injuries, and managing chronic conditions, the number of years we remain healthy and vibrant hasn't changed much in the past century. It's time to take matters into our own hands.

• Intro: 00:00
• Lifespans: 00:57
• Healthspans: 01:52
• Longevity Science: 03:13
• Biological Age VS Chronological Age: 04:41
• Reducing Biological Age: 05:57

• Facebook
• Instagram
• Twitter

• Whoop (Free Month)
• Renue By Science (Discount code: LANCE10)
  • Product Links
• DoNotAge (Discount code: LANCE)
  • Annual Subscription
  • Products
• Perfect Amino (Discount code: HITCH10)
  • PerfectAmino Drink Powder

Regularly monitoring key biomarkers and health indicators helps you:

• Detect health issues early
• Gain personalized health insights
• Track progress over time

This routine helps you maintain a strong foundation for longevity and catch potential issues early.

While medical science has made significant progress in:

• Curing infectious diseases
• Treating injuries
• Extending lifespan for those with chronic diseases

However, our healthspan - the number of years we remain healthy and vibrant - has remained largely unchanged in the past century.

It's time we took matters into our own hands.

• Intro: 00:00
• Lifespans: 00:57
• Healthspans: 01:52
• Longevity Science: 03:13
• Biological Age VS Chronological Age: 04:41
• Reducing Biological Age: 05:57

• Facebook
• Instagram
• Twitter

• Whoop (Free Month)
• Renue By Science (Discount Code: LANCE10)
• DoNotAge (Discount Code: LANCE)
  • Annual Subscription
• Perfect Amino (Discount Code: HITCH10)

Over the past 8 years of consistent weight training, I've put on roughly 20lbs of muscle without excess fat gain and without bulking. This video covers the important factors that helped me build muscle while staying lean.

• Building a great physique while staying lean
• Avoiding unnecessary fat gain
• Consistent approach over 8 years

A routine focused on ensuring adequate sleep to support muscle growth, recovery, and overall health. This routine emphasizes:

• Consistent sleep schedule
• Creating a sleep-conducive environment
• Pre-sleep relaxation techniques

New uploads every Tuesday & Friday

• Transform Your Physique - Join My Coaching
• MyProtein - Recommended Protein Powder & Creatine (Use code "TPATH" for 50% off)
• AYBL - Recommended Gym Clothing (Use code "PATH" for 10% off)

• TikTok - More fitness advice
• Instagram - Fitness advice and updates
• Snapchat - Behind the scenes / Personal life

Hey, it's Lucy again! Let's talk about something that made a huge difference for me - optimizing sleep for better metabolic health. I know it might not sound as exciting as a new workout routine, but trust me, it's a game-changer!

1. Wake up at the same time every day (yes, even on weekends!)
2. Cut off caffeine in the afternoon
3. Create a relaxing bedtime routine

• Boosts your metabolic rate (hello, fat burning!)
• Improves insulin sensitivity
• Helps regulate appetite (goodbye, late-night snack cravings!)
• Increases energy and focus during the day

I know it can be tough to change sleep habits, but give it a try. Your body (and your waistline) will thank you!

• Watch 5-Min Sneak Peek of My Program
• Book 1-hour Call to Discuss Fit With My Program
• Book 15-min Call for Free Help With Your Barriers

The 97% Success Rate Fat Loss System For People Who Have Tried Everything & Are Still Stuck

Body Fat Tracker

My co-coach Lucy spent months in a plateau before figuring out how to reset her metabolism and finally lose the weight. NOT by doing quick-fixes and hacks, but by implementing these 3 strategic habits.

• (Correction: In the video, there's a part where I said "1 lb a day" - I meant to say "1 lb a WEEK"!)*

• 0:00 - Boosting metabolism beyond quick-fixes
• 0:40 - What kills your metabolism (don't do this!)
• 3:04 - The life-changing wake-up call
• 4:11 - Metabolic adaptation, explained
• 6:21 - Metabolism booster #1
• 8:00 - Metabolism booster #2
• 10:33 - The truth about building muscle for metabolism
• 12:22 - Metabolism booster #3
• 14:16 - The golden principle for metabolism
• 15:02 - The other 7 metabolism boosters

DISCLAIMER: Please always check with a medical professional before following any health & fitness advice including ours. These videos are for educational purposes only.

Regularly reassess your health metrics and biomarkers to track progress and refine your longevity blueprint.

• Tracks progress towards health and longevity goals
• Allows for timely adjustments to your strategy
• Provides motivation through measurable improvements

The "Next Step" in most people's longevity roadmap is the design of a personalized, precision longevity blueprint based on their test results and designed to deal with their specific issues.

1. Collect Data (04:45)
2. Log Data (05:52)
3. Interpret Data (06:23)
4. Design Your Blueprint (07:28)
5. Implement Your Blueprint (08:50)
6. Track Your Progress (09:22)

• Does It Work (10:25)
• Longevity Coaching (14:20)

If you need assistance designing your own blueprint, I offer coaching services. Book a Zoom call with me to discuss your issues and determine if coaching would be appropriate for you.

Book a Call

• Facebook
• Instagram
• Twitter

• Get a free month of Whoop

• Renue By Science: Use discount code LANCE10 Product Links

• DoNotAge: Use discount code LANCE Annual Subscription Products

• Perfect Amino: Use discount code HITCH10 PerfectAmino Drink Powder

Potentially slow down biological aging and extend healthspan through:

• Cellular rejuvenation
• Improved metabolic health
• Enhanced cognitive function

Seems obvious, right? Yet, medical science has made little headway on accomplishing either in the last 100 years.

Medical science has achieved a lot in curing infectious diseases and treating injuries. And once age-related chronic disease sets in, medical science has made great strides in keeping people alive, extending the number of years that they can live with their diseases. But the number of years that we remain healthy and vibrant is about the same as it was 100 years ago.

It's time we took matters into our own hands.

• Intro: 00:00
• Lifespans: 00:57
• Healthspans: 01:52
• Longevity Science: 03:13
• Biological Age VS Chronological Age: 04:41
• Reducing Biological Age: 05:57

• Facebook
• Instagram
• Twitter

• Get a free month of Whoop using this link: https://join.whoop.com/35071A

• Renue By Science: Use discount code LANCE10

  • Product Links

• DoNotAge: Use discount code LANCE

  • Annual Subscription
  • Products

• Perfect Amino: Use discount code HITCH10

  • PerfectAmino Drink Powder