Optimal Longevity-Performance Hierarchy

***To be developed***

First Principles

Goal Setting and Personal Evaluation

• Habit table to evaluate current behavior
• Subjective assessment of current physical and psychological state
• Analyze motivations and find the core reasoning behind wanting to make a change 

Testing

• Foot and ankle mobility
• Thoracic extension
• Shoulder
• Hip
• Wrist
• Diaphragm

Commitment and Contractual Agreement

• Antifragile exercise/lifestyle planner (preparing for when things go wrong rather than relying on willpower)
• Social contract
• Try to involve somebody else (fulfill social requirements and increase retention)
• Understand that something must be sacrificed in order to grow/or adopt new habits
• Repercussion for failure to adhere
• Small wins to be gained during the process rather than aiming for a distant goal
• Measurability 

Nutrition Program (eliminate inflammation, fatigue, stress, and sleep disruption)

• FODMAP if necessary
• Western Price diet
• Eliminate high fructose corn syrup, trans-fats, and vegetable oil
• Food journal to create awareness of diet and to identify inflammatory foods

Sleep Practice/Routine Established

• Morning sun exposure
• Limit caffeine
• Limit evening blue light

Breathwork & Stress Regulation

• 4-7-8 breathing practice before bed
• 5-5-5 during times of stress
• Diaphragmatic breathwork exercises
• Mindfulness meditation 

Morning Walk

• Sun exposure
• Gait awareness
• Lymphatic flow

Developmental Movement

• Prone
• Supine
• Sit
• Stand
• Roll

Second Principles

Retest

Breathwork

• Wim Hof Method in the morning
• Exhalation exercises to develop CO2 tolerance

Morning Walk

• Sun exposure
• Gait awareness
• Lymphatic flow
• Barefoot on grass if possible (only if feet are trained to handle being shoeless)
• Optional to wear minimalist shoes if the feet are mobile enough

OHM Deep Core Exercises

• Feet
• Adductors
• Pelvic floor
• Diaphragm
• Throat and neck

Mobility Exercises

• Duck
• Bunny
• Crab
• Monkey
• Horse
• Bear
• Lizard
• Scorpion
• Tiger

Balance and Coordination

• Single leg balance
• Swiss ball
• Eyes closed
• Foot mobility and strength training
• Bridge holds

Optional

• Tai chi (self awareness, balance)
• Yoga

Third Principles

Retest

Breathwork

• Apnea and capnea tables
• Transverse abdominis breathing
• Bandha contraction

Morning Walk

• Sun exposure
• Gait awareness
• Lymphatic flow
• Barefoot on grass if possible (only if feet are trained to handle being shoeless)
• Optional to wear minimalist shoes if the feet are mobile enough
• Exhalation breath holds during walk

Unilateral Exercises

• Dumbbell
• Kettlebell 
• Barbell

Balanced and Corrective Bodyweight Exercises

• Dependent on latest mobility retest
• Band work

Optional

• Movement flow

Fourth Principles

Retest

Mobilization Flow

• Explore your range and become more comfortable transitioning between movements
• Handstand work (if wrists and shoulders can handle the load)

Kettlebell

• Turkish get ups
• Swings
• Windmills
• Shoulder press
• Overhead squat

Optional

• Jiu-jitsu to explore movement with unpredictability (partnered)
• Compound lift weight training
• Wing chun for movement efficiency and power transfer
• Group sport involvement

Specific Movement (Yang) Focused Goals

To build strength and endurance for the purpose of improving at specific independent movements. Independently executed (no external interactions other than the environment during endurance activities). 

Olympic Lifting

Powerlifting

Bodybuilding

Endurance

Sports Specific

To become proficient at a particular sport, by building coordination and strength within the expected realms of the sport. Safeguarding the person from injury and increasing movement efficiency. Variability is the factor that separates this region from Yang goals.  

Martial Arts

Group Sport

Control and Flexibility (Yin) Focused Goals

Increasing range of motion without sacrificing strength. Pushing the body to achieve new heights of movement expression.  

Yoga

Breathwork

Dance

Gymnastics

Optimal Health Goals

A body built for anything. Longevity and adaptability is the goal here. 

Movement Flow and Exploration

Free running

Outdoor exploration (hiking, climbing, etc.)