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Learn how to live a longer, healthier, and more balanced life.

By utilizing best-known practices of the science of longevity, as well as exploring the most up-to-date literature available, Spencer Willhite helps people optimize their physical, cognitive, and emotional health.

I really admire what you do here. You’re going against the grain but it’s good to try and prevent people from developing problems in the first place. There seems to be a lot of difficulty in getting people the momentum they need. And not only that, but especially these guys (clergy), who have such difficult schedules. It’s really quite something to come to events like these and get such a great response.
— Alexander Sample - Archbishop for the Archdiocese of Portland, Oregon.

The Toolkit

Guidance or advice provided by by this organization should not be construed as medical advice. Consult your doctor before implementing any significant lifestyle changes or modifications. Spencer has experience coordinating care with physicians, but his recommendations are in no way intended to overwrite that of your healthcare provider.


Sleep Physiology

Until embarrassingly recently, the question of “why do we sleep?” was almost exclusively met with back-handed responses of “we sleep to cure tiredness.” and the like. Thanks to the research being done in various sleep centers, we know just how critical every aspect of our sleep is to our longevity, and how to optimize it (quality, quantity, consistency, hygiene, etc.). Sleep data can be gathered in a variety of ways, from wearables and questionnaires, to full-fledged sleep studies.

Nutritional Biochemistry

Aside from the Jane Fonda/Richard Simmons exercise videos, the breadth of nutrition trends, diets, morning show guests, and books has truly been one of the most dominant areas of the health industry for decades. Making sense of it all- and more often than not, ignoring the majority of it- could easily be a full time job (and is for many people). There is no “diet to rule them all” as nice as it would be for the sake of simplicity- the key is taking the fundamental concepts and utilizing the modular nature of diet to find what works best for each individual.

Exogenous Supplementation

Don’t let the terminology scare you, all this is is the stuff that doesn’t neatly fall into the category of diet or pharmacology. Everything from common supplements like melatonin, caffeine, and fish oil, to the more cutting edge like resveratrol, NAD boosters, mycelium compounds, sulforaphane, etc. This is typically the area with the most room for experimentation- the nature of the supplement industry allows for new, more optimized compounds to find their way into the market. Great care is taken in determining the absolute best iteration of any recommended supplement.

Personal & Family History (Genetics)

The old saying goes that if you want to live longer, all you have to do is pick your parents. While tongue-in-cheek, it does elucidate a fundamental aspect of longevity- one’s own health history, as well as the health history of their genetic constituency. Genetic determinations may get a bit more airtime than they have evidentially earned, but their role in longevity is inarguably substantial (the most compelling genetic tests which may help predict lifespan are for the APOE genotype, APOC3, FOXO3a, IGF-1, LPA (specifically, LP(a)), GHR, TSHR, and CETP. The literature on this being voraciously studied and expanded upon at present- there may be missing/unnecessary components listed here.)

Exercise & Recovery

Generally, exercise can be broken down into 3 major categories (though some prefer more granularity)- strength training, “cardio”- the area where much of the needed granularity is applied- and peak lactate cycling. The majority of exercise programming centers around sets, reps, intensity, periodization, and maybe rest periods. While we use all of these and more, the idea of meaningfully recovering has been sorely neglected for far too long- achieving a balance between deliberately stressing the body, and providing it with the support it needs to recover, is imperative.

Distress Management

In the interest of keeping things simple, distress can be understood to be anything which is not an intentional stress (exercise, fasting, sauna, etc.) being placed on an individual. These can be minor things like sitting in traffic or a meeting at work, to substantial stressors like financial instability, trauma, chronic lack of sleep, etc. Developing stratagems to manage and improve tolerance to these things has been shown to have profound effects on longevity.

Additional Interventions

Endocrinology- the mechanisms surrounding the thyroid system, adrenal system, sex hormones, and fuel partitioning can be sources of substantial dysfunction. It occasionally becomes necessary to assess these systems and coordinate with specialists of the field in order to elicit desired responses. Lipidology- assessment and testing of various lipids with the primary goal of evaluating and reducing risk of cardiovascular disease. Pharmacology- there has been a massive boom of medications which have been shown to have profound effects on longevity (Metformin, rapamycin, sirtuin activators, etc). All pharmacological recommendations received from this organization must be run through a licensed physician. Acquisition and utilization of said compounds must be done under medical supervision and advisory- we are not your doctor!