Not easy, but worth it.

A hundred years is built, not given.

Fit100Foundation is a longevity movement built on evidence, the small set of things you can actually control, and the patience to repeat them for a lifetime.

Join the movement What you control
73.3
Global life expectancy today, in years
~80%
Of what shortens life traces to controllable factors
5,200
Weeks in a hundred-year life
Gap

Most lives stop short of seventy-four.

Life expectancy rose for two decades, fell during the pandemic, and recovered, but it is levelling far below a hundred. The trend won't carry you there. The distance has to be closed deliberately.

Global life expectancy at birth, 2000-2024, against the hundred-year mark. Sources: WHO Global Health Estimates; UN World Population Prospects 2024.

  • +6.3

    Two decades of progress

    From 66.8 years in 2000 to 73.1 in 2019, before the pandemic erased roughly a decade of gains.

  • 73

    The plateau

    Even the longest-lived nations sit near 84-85 and rise slowly. A hundred as an average would take a breakthrough in ageing itself.

  • 27

    The distance to close

    The gap to a hundred isn't won by the trend line. It's won one controllable habit at a time, which is the whole idea.

Odds

Know what shortens life.

This is how the world dies. Most of it, heart disease, stroke, lung disease, diabetes, much of dementia, builds quietly over decades from causes you can influence. Naming the odds is the first step to changing them.

Global causes of death, all ages, 2021. Source: WHO Global Health Estimates (published 2024). COVID-19's share reflects a pandemic year; cancers are counted by type, so all cancers combined far exceed the lung-cancer slice alone.

  • 8/10

    Are chronic disease

    The leading causes are overwhelmingly non-communicable, cardiovascular, metabolic and respiratory disease that accumulate silently.

  • ↘

    Largely modifiable

    Blood pressure, blood sugar, fitness, tobacco, weight and diet sit upstream of most of this picture. Shift them, and you shift the odds.

  • 100

    The reframe

    Reaching the century is, in practice, delaying every one of these long enough to outlast it.

Principle

Habits become decades.

Every lever runs through the same chain. Today's small choice isn't small, it moves a number, the number moves a risk, and the risk moves the years on the other end.

First
Daily habits
Move, eat, sleep, connect
Then
Your numbers
Blood pressure, glucose, fitness, strength
Which shift
Disease risk
Heart, stroke, dementia, cancer
And finally
Your years
Healthspan first, then lifespan
Blueprint

What you control.

Everything within your hands, organised across four pillars, Body, Foundation, Mind and Connection. Each one carries the one number worth watching, so a habit you build becomes a metric you can follow.

Body

Train the machine01-04
01

Cardiorespiratory fitness

The strongest single predictor of how long you live. The biggest gain is simply moving from sedentary to active.

TrackVO₂max · resting HR
02

Strength & muscle

Muscle is the reserve you draw on at eighty. Strength predicts survival and holds off frailty.

TrackGrip · sit-to-stand
03

Body composition

It's where fat sits, not the scale. Visceral fat drives disease; muscle protects against it.

TrackWaist-to-height < 0.5
04

Fall & injury prevention

A single fracture can begin the final decline. Balance and bone built now pay off at ninety.

TrackSingle-leg balance

Foundation

The non-negotiable base05-11
05

Sleep

The body's nightly maintenance, brain, hormones, repair. Consistent timing matters most.

Track7-9h · regularity
06

Nutrition

Mostly plants and whole foods, enough protein and fibre, little ultra-processed.

Track% whole-food meals
07

Tobacco-free

The single largest lever of all. Quitting at any age adds years.

TrackZero
08

Alcohol

No level is health-promoting. Less is genuinely better, keep it low, with dry days.

TrackUnits · dry days
09

Blood pressure

The silent driver of heart disease and stroke, and one of the most fixable risks there is.

TrackHome BP ~120/80
10

Metabolic health

Glucose and ApoB drift for years before disease shows. Catch the drift early.

TrackHbA1c · ApoB
11

Preventive care

Screening and vaccines turn fatal into survivable, increasingly so with age.

TrackScreens & jabs current

Mind

Protect the operator12-13
12

Stress regulation

Chronic stress corrodes every other lever. Build recovery, not only resolve.

TrackHRV · recovery days
13

Purpose & cognition

Meaning and mental challenge build the reserve that delays decline.

TrackGoals & learning alive

Connection

No one reaches a hundred alone14
14

Social connection

As powerful for longevity as quitting smoking. Strong relationships add years; isolation takes them.

TrackMeaningful contact / week
Method

A long row of green.

Each square is a week. Green is a week you kept the pillars. Days become weeks, weeks become years, years become a life. The century isn't won in one effort, it's stacked, one ordinary week at a time.

Day→Week→Month→Year→A life well lived
Atlas

Whole map.

These controllables are the on-ramp. Atlas is the full territory, every health data point worth tracking across a lifetime, and every fitness habit that moves it. Choose how deep you want to go, then tap any item to see why it matters.

Show top
per section, ranked by importance

Health Atlas

What to measure and when, the clinical data that actually determines outcomes, mapped across the four quarters of a life.

Fitness Atlas

What to do about it, the actionable habits across the four pillars, each with how to track it.

Engine

Cadence.

Knowing what matters and having a plan only count if you keep showing up. Cadence is the foundation’s tracking engine, nine measurable pillars, each with a real weekly target, wrapped in the kind of feedback loop that makes consistency genuinely stick.

Four pillars frame what you control. Atlas maps the full territory. Cadence is how you score it, week to week, nine dimensions, real numbers, one clear trajectory.

Sleep

Recover and consolidate
7-9h nightlyBedtime ±30 minEfficiency ≥85%

Walk

Move through the day
8-12k steps7-day averageOutdoor minutes

Nutrition

Fuel the work
Protein 1.6-2.2g/kg30 plants/weekAlcohol <7 units

Strength

Build the reserve
2-4 sessions/wkProgressive overloadCompound PRs

Endurance

Train the engine
150+ Zone 2 min/wkResting HREst. VO₂max

Mobility

Keep range & resilience
Daily stretch minSessions/weekMovement screen

Body Composition

Track the trend, not the scale
Body fat % trendLean massWaist-to-height <0.5

Recovery

Let adaptation happen
HRV + 7-day trendRest daysRecovery sessions

Mind

Protect the operator
Stress ≤4/10Breathwork ≥3/wkScreen-free ≥60 min
Why it sticks

Cadence points the engagement mechanics of great games, clear feedback, streaks, visible progress, a story you’re invested in, at your health instead of a screen.

First
Track
Log the nine pillars
Then
Score
Each becomes a number and a weekly hit
Which builds
Streak
Consistency compounds, the run of green
And becomes
Story
Your numbers, a self built over years

Cadence is in development as the foundation’s tracking app.

Get early access
In development

Your plan.

The session below is one short workout. The plan is the whole programme: every controllable turned into a structured, progressive protocol across all four pillars. It's being built now, and here's the shape it will take.

Coming soon

Body

Train the machine
Cardiorespiratory fitnessProtocol coming
Strength & muscleProtocol coming
Body compositionProtocol coming
Fall & injury preventionProtocol coming

Foundation

The non-negotiable base
SleepProtocol coming
NutritionProtocol coming
Tobacco-freeProtocol coming
AlcoholProtocol coming
Blood pressureProtocol coming
Metabolic healthProtocol coming
Preventive careProtocol coming

Mind

Protect the operator
Stress regulationProtocol coming
Purpose & cognitionProtocol coming

Connection

No one reaches a hundred alone
Social connectionProtocol coming

Send me the detail for each area and these slots fill in with your full protocols.

Free workout

A short bodyweight session.

This isn't the plan, just one short session: a complete no-equipment workout you can do today, and share with anyone. Five phases, start to finish.

warm-up and mobility Add your warmup photo
Phase 01 · ~8 min

Warm-Up & Mobility

▾
One slow round, controlled throughout.
  • ·
    Joint circles: wrists, elbows, shoulders, neck. 5 rotations each direction.
  • ·
    Neck & spine twists: rotate left and right; then look up to extend, chin to chest to flex.
  • ·
    Standing fold: hinge at the hips and let the spine hang long; hold a few breaths.
  • ·
    Long-spine reach: hips high, heels pressing down, spine long and active.
  • ·
    Chest raise: hips low, chest lifted, shoulders pulled down and back.
  • ·
    Kneeling reset: sit the hips back, arms long, and breathe before you load up.
walkout to plank Add your walkouts photo
Phase 02 · ~10 min

Walkout Routines

▾
3 sets of each.
  • ·
    Walkout to high plank + World’s Greatest Stretch: both sides; open the chest and reach tall.
  • ·
    Walkout to scapular work: protract and retract the shoulder blades in a tight plank.
  • ·
    Walkout to push-ups: 5 reps; drop to the knees if you need to keep form.
  • ·
    Walkout to high / low planks: 5 each, slow and controlled.
core floor work Add your core photo
Phase 03 · ~10 min

Core Circuit

▾
Back on the floor, lift the shoulder blades off the ground for intensity.
  • ·
    Leg raises: controlled up and down, lower back pressed down.
  • ·
    Alternating leg raises: one leg at a time, steady tempo.
  • ·
    Crossing legs: cross over and under in a tight range.
  • ·
    Scissors: small, sharp, continuous.
  • ·
    Dish hold: hollow body, hold and brace.
  • ·
    Leg circles: start small and build bigger; both directions.
  • ·
    Side plank series: hold each side; stack the hips and reach tall.
glute bridge Add your glutes photo
Phase 04 · ~10 min

Glutes, Back & Balance

▾
  • ·
    Glute bridges: drive through the heels, squeeze at the top.
  • ·
    Single-leg bridges: both sides; keep the hips level.
  • ·
    Superman: face down, raise all four limbs and hold.
  • ·
    All-fours hip abduction: open and close the leg; 3 sets each side.
  • ·
    Balance, opposite elbow to knee: alternate sides, slow and stable.
bodyweight squat Add your lowerbody photo
Phase 05 · ~8 min

Lower Body

▾
  • ·
    Squats: full depth, chest up, knees tracking over toes.
  • ·
    Lunges with pulse & hold: pulse at the bottom, then hold the stretch.
  • ·
    Wide lunges: open the stance and sink into the hips.

Progressive overload

Add reps, slow the tempo, or shorten rest each week. The body adapts, keep challenging it.

Mind-muscle connection

On bridges and abduction, actively squeeze the target muscle. Intent changes the result.

Modifications are fine

Knees down for push-ups, smaller range on lunges, meet your body where it is. Still real work.

Got more movements to add? Send them over and they’ll slot straight in.

Not easy, but worth it.

Start with one green week.

No quick fixes, no miracle pills, just the few things that matter, done consistently. Join the list for the monthly letter on the science and practice of living long and living well.

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