Our Evidence-Informed Approach for Health and Longevity
At Healthspan Training, everything we do is informed by the strongest current evidence about what predicts, and improves, overall health and longevity. Our evidence-informed framework centers on six key approaches that adapt to each individual’s goals and unique needs.
Resistance training is fundamental to healthy aging and is one of our most powerful tools for improving healthspan; far more important than any supplement. It can simultaneously tackle muscle atrophy, bone loss, metabolic decline, and mental health deterioration, each of which are a major driver of reduced longevity.
Progressive mechanical loading can stimulate osteogenesis along the spine, hips, and wrists—benefits that are unmatched by non-weight-bearing activities. Regular resistance workouts also release neurotrophic factors and endorphins, while sharpening cognitive function, improving key predictors of sustained independence and quality of life. Over time, these combined gains translate into measurable improvements in functional capacity and reduced all-cause mortality.
Cardiovascular conditioning underpins both healthspan and lifespan by strengthening the heart’s pumping capacity, expanding lung function, and enhancing vascular resilience. Over time, consistent aerobic work can improve blood lipid profiles and insulin sensitivity, along with reducing risks of coronary artery disease and type 2 diabetes. It also elevates oxygen delivery to muscles and the brain, bolstering endurance, cognitive clarity, and stress resilience.
Building conditioning through aerobic training allows us to use force efficiently, so that it can be sustained for longer periods of time without fatigue. To be able to use strength for more than just lifting weights, we need conditioning. One of the biggest fitness myths is that doing cardio will burn muscle and make you weaker, however research shows the opposite. Greater aerobic fitness is associated with maintaining strength and muscle more effectively as you age.
When combined with resistance training, cardiovascular conditioning is associated with a 30-40% decrease in all-cause mortality, making it an essential part of our training.
Optimizing nutrition supports effective training and metabolic health by fueling cellular processes, bolstering immunity, and mitigating the risk of chronic diseases. Yet common misconceptions persist, such as the belief that all fats are harmful, that carbohydrates inherently cause weight gain, or that you need a cabinet full of supplements to be healthy.
In reality, everyone’s unique needs can be different to achieve a balanced macronutrient intake with healthy fats, whole grains, lean proteins, and abundant fruits and vegetables. Our nutrition coaching focuses on building an evidence-based approach that is appropriate for each individual and their goals, in order to optimize energy levels, fuel our training, support metabolic health, and lay the groundwork for health and longevity. We also create custom nutrition and exercise guides for individuals who travel frequently or who have schedules that make it difficult to maintain a consistent routine.
Assessing and measuring progress over time is crucial, since each individual has unique needs and responds differently to aspects of exercise, nutrition, and recovery. Approaching your health as a combination of highly complex and interconnected systems includes tracking body composition, metabolism, strength and cardiovascular metrics, and recovery trends over time. This allows us to identify what’s actually working for your physiology—not just what’s popular or theoretically optimal.
Our comprehensive assessments and health indicators also help us build a feedback loop that empowers you to stay engaged and informed. Your body’s response is the most honest data we have—and when we listen to it, we can evolve your program to support not just performance, but long-term vitality and resilience
Effective recovery, including quality sleep, managing stress, emotional health, and adapting your training load, is the foundation of maximizing healthspan. Yet it is often overlooked as a part of any coaching or training program. Recovery isn’t just a passive phase—it’s where the real adaptation happens. Quality sleep drives hormonal balance, cellular repair, and cognitive resilience, while stress management and emotional health keep inflammation and cortisol in check, preserving muscle tissue and metabolic health. Adapting training load based on recovery metrics ensures we’re stimulating progress without tipping into breakdown or injury.
By integrating sleep tracking, HRV trends, and subjective stress cues, we build a dynamic system that evolves with you.
Community isn’t just a nice-to-have—it’s a biological imperative. Social connection can have profound effects on mental health, immune function, and even gene expression related to aging. Inclusion and belonging can also buffer against chronic stress, reduce cortisol levels, and foster emotional resilience, which directly impacts recovery, motivation, and adherence to healthy behaviors. At Healthspan Training, we are defined by our community connections and engagement. We consider not just your physical metrics, but your social ecosystem: how supported you feel, who you move with, and what environments energize you. Whether it’s integrating small group training, accountability partners, or community-driven goals, we use connection as a catalyst for sustainable change—because thriving isn’t a solo sport.