If you could choose how long you wanted to live… what would your number be?
Most people don’t realize they’ve already chosen—subconsciously. They plan their life around an invisible deadline: 80… maybe 90 if they’re lucky. And that one assumption shapes everything.
It shapes how patient you are.
How bold you are.
How much you believe is still possible.
And whether you’re building a future… or just managing decline.
That’s why so many people in their 40s and 50s quietly start thinking they’re at the halfway point. They start living like the best chapter is behind them.
They say things like:
“It’s too late for me to start over.”
“I missed my window.”
“I should’ve done this earlier.”
“I’ll just make the most of what I have left.”
And under that is a very specific emotional frequency: anxiety, fear, pessimism, confusion, worry, guilt, shame…
These are the low-vibration emotions that will eventually make you sick and strip years off your lifespan.
So when I tell people I’m choosing to live to 120, most people laugh first. Then they ask the same question:
“Why would you want to live that long?”
And I get it. Because they aren’t imagining 120. They’re imagining 120 and broken—sick, dependent, hospitalized, bedridden. They aren’t rejecting longevity. They’re rejecting suffering.
But I’m not chasing more years of decline.
I’m building more years of capability.
Lifespan VS Healthspan
There’s a difference between lifespan and healthspan.
Lifespan is how long you live.
Healthspan is how long you stay strong, mobile, clear, and independent while you’re alive.
And that’s what I care about.
I want a long life where I can still move, learn, train, create, travel, love, and lead. I want to be here for my future kids, and if I’m blessed, my grandkids and great-grandkids too. I want to witness what humanity becomes. I want to keep evolving. I want to keep expanding consciousness and actually enjoy the life I’m building.
And I believe that’s possible—if we take responsibility for our health now, not when a health crisis shows up.
Why the “120” Idea Matters (Even If You Don’t Choose It)
Here’s what’s interesting: even if you don’t choose 120, the question changes you.
Because if you genuinely believed you had another 30–40 years beyond what you assumed… you would live differently.
You’d stop rushing out of fear.
You’d start building with intention.
You’d make decisions from vision, not panic.
That’s what I mean by paradigm shift: your timeline shapes your identity. And your identity shapes your choices.
My Current Reality and My Commitment
Chronologically, I’m 51. Biologically, I’m 38 based on how I’m functioning and what I’m tracking. How do I know this? The TruAge test by TruDiagnostic have my an in-depth understanding of my actual age, rate of aging, and my telomere health, along with many other important bio makers and metrics.
My intention is to slow my rate of aging so that when I’m 120, I have the health of an 80-year-old. My rate of aging is currently 0.89%, and I’m aiming to get as low as 0.60%. This is actually the slowest rate of aging on record achieved by the infamous bio-hacker Brian Johnson.
That’s the game I’m playing.
Not “how old am I?”
But “how well am I aging?”
The Living to 120 Protocol (The Foundation)
My protocol isn’t one magic tool. It’s a system.
It includes bloodwork, hormone optimization under professional guidance, peptide cycles, breathwork, sleep optimization, mobility, positive stress (ice baths/sauna/running), gratitude, faith, forgiveness, learning, community, and joy.
Because longevity isn’t just biology. It’s also nervous system regulation. It’s emotional health. It’s identity. It’s the energy you live in every day.
Let’s get practical.
1) Bloodwork Every 4 Months (Data Over Guessing)
I get bloodwork done every four months because I refuse to guess.
Most people wait until something breaks.
I track trends.
Bloodwork gives feedback on what your body is doing under the surface, before symptoms force your hand. It helps you make intelligent changes to how you eat, how you recover, what you supplement, and what to address.
Testing is step one. Tracking is step two.
2) How I Track the Data (So It Becomes Usable)
Data only changes your life when it becomes visible and organized.
Here’s the framework:
- Test consistently (every 4 months)
- Store results in one place
- Compare current vs previous
- Adjust one variable at a time
- Retest and evaluate
If you want platforms that help with this, there are a few strong options:
- Heads Up Health (great for combining labs + wearable data in one dashboard)
- InsideTracker (upload labs, view trends, get an action plan)
- Function Health (membership model with large lab panels and tracking)
Wearables also help you stay honest with sleep and recovery trends. And for many people, Apple Health can be the central hub that other tools pull from.
3) Precision Medicine: TRT + GH With Professional Oversight
I worked with a precision medicine doctor to determine my testosterone and growth hormone levels and follow what he recommended.
My current plan (under medical guidance) is:
- 80mg testosterone enanthate
- 2–3 IU Nutropin (growth hormone)
I cycle on and off twice a year and make sure to take HCG when transitioning off, again under clinical oversight.
I’m sharing that because this is what I do, not as a recommendation for anyone else.
The real message is: don’t freestyle your health. Measure. Monitor. Work with people who know what they’re doing.
4) Peptides in 4-Month Cycles
I also run peptides in four-month cycles as part of my longevity strategy.
For me, peptides are about staying resilient: supporting repair and recovery, staying in optimal shape, and keeping the system supported as I age.
They are not the foundation. The foundation is still sleep, training, nutrition, stress regulation, and community.
If you want the exact breakdown, that’s inside the 120 presentation at the bottom of this blog.
Where to buy Peptides
If you are interested in starting a peptide protocol, here are the companies that I purchase from:
Align Biosciences (Canada only) – use promo code ZARAK10 for a 10% discount
Elite Bioscience (International) – you will receive a 10% discount
Both companies offer a free consultation to advise you on their products and the best protocol for you.
Set up your free consultation with an Align medical professional here – https://alignpeptides.com/advice/
5) Sleep Optimization, Breathwork, and Nervous System Health
Eight hours of quality sleep is non-negotiable. Sleep is where repair happens, hormones regulate, inflammation comes down, the brain recovers. You cannot out-supplement poor sleep.
Breathwork is part of my protocol because it’s a fast way to regulate the nervous system and clear what the body holds. Box breathing, physiological sighs, and other breathwork practices help you shift state and become coherent again.
And that matters because chronic stress will age you faster than time.
I’ve included some links to Othership breathwork tracks in the 120 presentation at the bottom of this post.
The Sleep Wind-Down Routine (This Is Where Most People Lose)
Most people don’t have a sleep problem. They have a shutdown problem.
If you’re glued to your phone, working late, arguing, scrolling, consuming stimulation—your nervous system stays “on.” And when your system is on, you don’t get deep recovery. That’s why shutting off devices matters: it reduces stimulation, blue light, dopamine loops, and mental activation.
Here’s the wind-down routine I recommend:
60 minutes before bed
- Shut off devices (or airplane mode)
- Dim lights (warm lighting only)
- Write tomorrow’s top 3 priorities so your mind stops spinning
- Prepare your room: cool, dark, quiet
45 minutes before bed
- Hot shower / hygiene routine to signal “day is done”
- Light stretching or mobility (2–5 minutes)
- No heavy food, no intense conversations, no problem-solving
30 minutes before bed
- Breathwork (box breathing or slow nasal breathing)
- Prayer + gratitude (see below)
- Journal: “What did I learn today?” + “What am I releasing?”
Last 10 minutes
- Read a paper book (not your phone)
- In bed at a consistent time
- No scrolling, no news, no bright screens
This doesn’t need to be perfect. It needs to be consistent.
Positive Stress: Ice Baths, Sauna, Running (And Contrast Therapy)
Positive stress is stress that strengthens you—when dosed correctly. That includes ice baths, sauna, running, and challenges.
Contrast Therapy (Heat + Cold)
Contrast therapy is alternating sauna and cold plunge to train resilience and adaptation.
Here are practical ranges:
Beginner (2 rounds)
- Sauna: 10–12 minutes
- Ice bath: 45–90 seconds
- Rest: 2–3 minutes (slow breathing)
Repeat once.
Standard (3 rounds)
- Sauna: 12–20 minutes
- Ice bath: 1–3 minutes
- Rest: 2–3 minutes
Repeat for 3 total rounds.
The goal is adaptation, not ego. If you feel dizzy, panicked, or unsafe—stop.
Mobility + Daily Movement (With a 5-Minute Morning Routine)
Mobility is freedom. And longevity without mobility isn’t freedom—it’s limitation.
Here’s a quick 5-minute stretching routine you can turn into a morning video:
- Neck + shoulder rolls (45 sec) — slow circles, nasal breathing, relax the jaw
- Cat–Cow (45 sec) — match movement to breath
- World’s Greatest Stretch (1 min) — 30 sec each side (lunge → rotation)
- Hip hinge + hamstring fold (45 sec) — soft knees, long spine
- Deep squat hold (45 sec) — supported if needed, slow breath
- Thoracic opener (45 sec) — thread-the-needle or open-book, both sides
- Ankle rocks (15 sec) — knee-over-toe rocks, both sides
Five minutes. Done. Daily hygiene for your joints and nervous system.
Another fun alternative I really enjoy, is putting on my favorite high vibe playlist and having a solo dance party
Learning and Reading (For Self-Understanding)
Learning keeps you young. Stagnation ages people faster than time.
Books that shaped my inner growth and self-understanding:
- Conversations with God – Donald Walsh
- The Surrender Experiment — Michael Singer
- The Untethered Soul — Michael Singer
- Outlive: The Science of and Art of Longevity — Peter Attia, MD
- Letting Go — Dr. David Hawkins
- The Map of Consciousness — Dr. David Hawkins
(And yes—community, consciousness, and identity are part of longevity just as much as bloodwork.)
Faith, Prayer, and Gratitude (The Part Most People Skip)
Now here’s what a lot of people don’t expect me to say: faith is part of my longevity protocol.
Because when you feel supported by God, your nervous system holds less fear. And less fear means less chronic stress. And less chronic stress supports better sleep, better recovery, better hormones, better decision-making.
Prayer is how I return to center.
It’s how I recalibrate.
It’s how I stop carrying life alone.
And prayer + gratitude should be daily practices to thank God for what you already have and for what is coming to you.
Most people pray out of desperation. They pray when they’re going through a hard time. They pray when they need something. They pray from a place of not having—being without. That’s a disempowered place to pray from.
When you pray, express gratitude for the things you want as if you already have it. Whether it’s a new relationship or a healthier body—pray and thank God for the healthy body. Pray and thank God for the millions in your bank.
Don’t pray from desperation. Pray from gratitude that God has already given it to you.
Because you don’t receive what you’re asking for, you receive what you are ready to accept.
If you’re in a low vibrational desperate state, you are not a vibrational match for what you’re calling into your life.
So prayer shouldn’t only be something you do when you’re down on your luck. You should pray and have gratitude every time.
Forgiveness (Because Resentment Is Poison)
When we feel resentment, anger, hate, bitterness, frustration, and uninspired—those feelings are like poison for our body.
We are the ones that lose ultimately when we hold on to that resentment.
That’s why forgiveness is more for you than it is for them.
And beyond forgiveness is even having gratitude for whatever it is a person did to you that taught you something.
Going from resentment to gratitude is one of the most powerful ways to raise your vibration—to release that stagnant, blocked energy of anger, hate, frustration, and resentment—so you can raise your vibration and receive more high vibrational things in your life.
Community and Joy
Community is part of the protocol.
Time with high-vibe people. Laughing. Talking. Bonding. Feeling seen. Feeling connected.
As we get older, our friends drift apart. Our friend circles change. So it’s important to keep finding new community, people who resonate with who you are now.
The friends you have at this age may not be the same friends you have in 20 or 30 years. As we evolve, so does our friend group have to.
And here’s something important: there are five Blue Zones in the world that have the highest concentration of centenarians—people living over 100. One of the key factors in all five Blue Zones is that the people there have strong friendships and a community of like-minded people.
And yes, joy matters too. Dancing is part of my protocol because it brings me back to life. It reminds me to be present. It resets my energy.
Longevity should not be a prison of optimization.
It should be a devotion to aliveness.
The Real Reason I’m Choosing 120
Because I want to be here for the long game.
I want to build. Create. Learn. Evolve.
I want to be present for my family and the generations that come after.
I want to witness what’s possible for humanity.
I want to reach a higher level of consciousness and have the body to hold it.
But again: you don’t get that future by hoping.
You earn it by how you live today.
The Question That Changes Everything
Let me end with the question that I believe can shift a life:
If you could add an extra 30–40 years to your life… how would that change:
How you spend your time?
How you invest your money?
What projects you start?
What risks you take?
Whether you finally ask someone to marry you?
Most people hit 40–50 and stop trying new things because they believe “it’s too late.”
I believe this paradigm shift can alter everything—your energy, your decisions, your courage, your peace.
If you want to go deeper, I put my full protocol into a detailed presentation below.
Click here to learn my protocol in depth.
If this resonated with you, please share it with your friends and loved ones.
Help them live a long, healthy life alongside you for years to come.
