Book 02 / Rapamycin & muscle
mTOR, Metabolism, and Muscle
Mark A. Smith
Rapamycin, Exercise, and the Biology of Longevity Trade-offs
Book 01 of the Longevity Evidence Series / Healthspan & evidence
The Longevity Operating System
A Practical, Evidence-Literate Guide to Healthspan, Measurement, and Self-Experimentation
By Mark A. Smith
A risk-first framework for thinking about healthspan: fitness, nutrition, sleep, useful measurement, and low-risk lifestyle experiments. Learn to distinguish meaningful outcomes from persuasive numbers.
Download free PDFFree edition · 344 pages · 2.1 MB · No account needed
About this book
The Longevity Operating System starts with a simple question: what are you actually trying to preserve? From there it builds a risk-first framework for healthspan that puts fitness, food quality, muscle, sleep, and recovery ahead of the newest supplement or gadget.
The book teaches the hierarchy of evidence so you can tell a meaningful outcome from a persuasive number. It gives wearables, continuous glucose monitors, and aging clocks a reality check, and shows how to run careful N-of-1 experiments with clear safety, consent, and stopping rules.
What’s inside
Foundations
- What Are You Trying to Preserve?
- The Hierarchy of Evidence
- The Risk-First Operating System
Building reserve
- The Minimum Viable Dashboard
- Fitness Is a Longevity Intervention
- Food Quality, Energy Balance, and Muscle
- Sleep, Stress, and Recovery
Measurement
- The Wearable Reality Check
- CGM and the Post-Meal Panic Cycle
- Aging Clocks and the Seduction of a Younger Number
- N-of-1—Learning From Your Own Life
Interventions
- The Intervention Map
- Supplements, Senolytics, and the Forum Effect
- Metabolic Drugs and the Body-Composition Question
- Dementia Prevention Without Magical Thinking
Your review
- Design Your Personal Healthspan Review
- Safety, Consent, and Stopping Rules
- A Lifetime of Updating
More from the series
Book 03 / Brain health & prevention
Outrunning Alzheimer’s
Mark A. Smith
What a Global Longevity Community Tested—and What the Evidence Now Says About Protecting Your Brain
Book 04 / GLP-1 & metabolic health
The Metabolic Frontier
Mark A. Smith
GLP-1 Medicines, Emerging Peptides, Gray-Market Risks, and the Science of Better Body Composition