Part of the World's Fastest Centenarian Specialization
Foundations of Fitness and Health Metrics
Learn to read the four health metrics that predict healthy aging. Use your wearable data to make better day-to-day training and recovery decisions.
- 5-Week Course
- Collaborative Learning
- Open Science Approach
Sample of metrics tracked by graduates of this course.
Read your data, train smarter
Most people never learn what their wearable is actually telling them. By the end of this course you can read the four foundational metrics, spot weekly trends, and use both to decide what to do tomorrow.
Track the four numbers
Learn the four foundational metrics that predict healthy aging: resting heart rate, daily steps, sleep quality, and weekly activity minutes.
Hit the right dose
Use device-guided feedback to land 150 moderate plus 75 vigorous activity minutes per week. That dose is linked to roughly 50% lower all-cause mortality in cohort studies.
Build habits that hold
Make changes that compound over decades, drawing on patterns seen in centenarian populations.
5-week transformation journey
Each week builds on the previous, creating a complete health-optimization system.
Week 1: Foundations of Fitness and Health Metrics
Master the 4 essential health metrics and learn to read your body's dashboard.
- Resting Heart Rate
- Daily Steps
- Sleep Quality
- Activity Minutes
Week 2: Wearable Technology & Data Collection
Set up accurate tracking systems and understand device capabilities.
- Device Selection
- App Integration
- Accuracy Validation
- Data Sync
Week 3: Data Analytics Basics
Identify patterns, trends, and actionable insights from your metrics.
- Pattern Recognition
- Trend Analysis
- Correlation Discovery
- N-of-1 Trials
Week 4: Intensity Minutes as Longevity Metric
Master the most powerful predictor of healthy aging.
- Moderate vs Vigorous
- SMART Goals
- Device Optimization
- Weekly Targets
Week 5: Long-Term Health Trends & Sustained Improvement
Create your personal centenarian optimization protocol.
- Trend Interpretation
- Protocol Development
- Habit Systems
- Community Building
Part of the complete specialization
This foundational course connects to advanced programs for comprehensive health optimization.
Course 1: Foundations
Master health metrics and data-driven decision making.
Current course
Course 2: Intervention Design
Turn data into action with scientific intervention protocols.
- • 8-week intensive program
- • Personal experimentation framework
- • From tracker to health designer
Course 3: Open Science
Collaborative data collection and protocol experiments.
- • Citizen science methodology
- • Community data insights
- • Peer-reviewed protocols
From the field
Stories from coaches, trainers, and athletes who learned to read their data.
Testimonial slot. Content lands here in week 2 of the launch window.
Free 3-page guide
Two ways to start
Download the free guide directly. No signup. The contact form is for people who want an email when course enrollment opens.
- The four metrics that predict longevity
- What devices actually measure (and what they do not)
- The 150 / 75 activity-minutes target, in plain English
Course enrollment notifications
Want an email when enrollment opens? Add your details below. We will only email about the course, never share your data.
Frequently asked questions
- Who is this course for?
- Coaches, trainers, and data-curious athletes who want to use fitness-tracker data to make better training decisions. No data-science background required. We start with the four foundational metrics and build from there.
- What devices or apps do I need?
- Any modern wearable that tracks heart rate, steps, sleep, and intensity minutes (Apple Watch, Garmin, Fitbit, Oura, Whoop, etc.). Week 2 covers device selection and accuracy validation in detail.
- How long does the course run?
- Five weeks, with one module released per week. Each module includes a guided exercise you complete with your own data. By the end you have a personal optimization protocol.
- Is this medical advice?
- No. The course is educational content for healthy adults learning to interpret their own metrics. It is not a substitute for advice from a qualified medical professional.
- Do I need to give my email to read the free guide?
- No. You can download the 3-page foundations guide directly from the homepage with no signup. The contact form is for people who want updates when course enrollment opens.
- What is the refund policy?
- All course sales are final. Read the syllabus, browse the free 3-page guide, and ask any pre-purchase questions before you enroll.