Early Bird: Book now for €299 €199 – use code EARLYBIRD100
Learn how to build healthy habits that stick.
A small-group coaching program that turns what you already know into habits that hold. Four weeks on nutrition, movement and sleep – built on behavioural science, applied in your real life.
Money-back guarantee – only pay if you're satisfied.
You already know what's good for you
More protein. Better sleep. Strength a couple of times a week. None of it is secret.
You've probably tried before. Most of us have.
The hard part is doing it consistently, week after week, when work, family and travel get in the way. That's exactly what we coach you through: small changes, built to survive real life.
What is the Healthspan Booster?
Four weeks of live coaching in a small group, on the three areas that decide most of your health: what you eat, how you move, how you sleep.
Each week you learn what the research says, pick one small change, and try it before the next session. Then you come back and tell the group what happened.
By the end you have habits running, and you know how to build the next one yourself.
How it works
Four parts, each doing a different job: the learning, the group, your coach, and the structure that keeps you honest between them.
Learning on demand
four core modules, cut into several shorter videos so you can take a module in pieces – on a commute, over a lunch break, or in one sitting if that suits you better. You set the pace, and you keep access.
The weekly live group session
Every Thursday at 17:30 CET, 60 minutes with a coach and everyone currently in the programme. It runs as a case clinic: two or three people bring a real challenge and we work it through together. Other people's obstacles are usually yours too.
Your weekly 1:1
60 minutes with your own coach, every week, booked when it suits you. This is where the plan gets tailored to your job, your family and your constraints – and where you say out loud what didn't work.
Accountability from day one
Habit tracking you can see, a buddy paired with you at kickoff, and check-ins between sessions. So the week after a good session looks different from the week after a bad one – on paper, not just in your head.
You start on Monday
In your first week you do the health audit, the fitness test, and get your first habit going.
What's in the four weeks
Every session runs the same way. You share where you are, you learn what the science says, and you design one change before you leave.
Week 1 – Take Control
Healthspan is the number of years you stay strong, sharp and independent. We look at what that depends on: food, movement, sleep, stress and alcohol, and how much of it you can influence yourself.
Then you go through your health audit and choose one area to work on for the four weeks.
You leave with: your focus for the month, and your answer to “I want to become the kind of person who…”
Week 2 – Eat
Quality before calories. We go through the four things that matter most in what you eat: enough protein, a wide range of plants, better carbohydrates and the right fats. Then blood sugar in plain language, and why you do not need to fear every carb.
You pick your own weak spot, whether that is protein at breakfast, the afternoon crash, snacking in the evening, or a glass of wine that became three.
You leave with: one change to your eating, and a week to test it.
Week 3 – Move
Four kinds of movement and what each one does for you: getting around during the day, cardio, strength and mobility. Zone 2 means an effort where you can still hold a conversation. Strength training protects muscle, bone and balance, which is what keeps you independent later.
You look at your week and your fitness test, and find the smallest thing you can start with.
You leave with: a movement plan in two versions, one for good weeks and one for bad ones.
Week 4 – Sleep
What sleep repairs while you are out: your brain, your mood, your immune system, your muscles. Then your body clock, and what sets it: light in the morning, movement during the day, a regular bedtime.
The changes with the biggest effect are simple. Wake at the same time. Get outside early. Stop caffeine earlier. Less alcohol at night. A cool, dark room. Ten quiet minutes before bed.
Then we pull the four weeks together.
You leave with: your plan on one page. Your priority, your three habits, what usually stops you, and how you will keep track.
The Booster runs in English; a German version is planned.
From knowing to doing
Most health advice stops at information. You learn what to do, feel motivated for a week, then life takes over. We work the other end – every module is built to turn one insight into a habit that survives a busy schedule.
Start with identity, not willpower
You define the kind of person you're becoming, so the habit has something to hold onto.
One small change at a time
A minimum version for bad days and a fallback, so you never miss twice.
Design your environment
Habit stacking, clear cues, less friction – the right choice becomes the easy one.
Track it simply
Done or not done. A streak you can see.
Stay accountable
A weekly 1:1, a buddy and a live group – so you're not running on motivation alone.
This is why our coaching clients still keep their habits years later. The science matters – but behaviour change is what makes it count.
What our clients say
It's a way to maximise the time and effort you're already putting in. You get higher impact for the time you spend.
Kristina, 33
Head of Operations
One of the most important changes I made last year. I proved to myself that I can shape my life in a positive way.
Johann, 43
Management Consultant
A journey to yourself, to more clarity and presence. Life-changing, in the truest sense of the word.
Jonathan, 39
Medical Doctor
What you walk away with
Not a folder of notes you forget. Concrete, personal outputs you can put to use the next morning.
Your Healthspan Snapshot
A clear baseline across nutrition, movement, sleep, stress and energy – so you can see exactly where your biggest gains are.
Your first habits, already running
Built with a cue, a minimum version for hard days, and a fallback so they survive real life. Plus the method to keep building more.
Weekly private 1:1 coaching
To tailor the plan to your real life and your real constraints, week after week.
A functional fitness test
Done at home from clear instructions, so we benchmark where you're starting and where to push.
Your identity & motivation map
The 'why' that keeps habits alive long after the early motivation fades.
Your Healthspan kick-start plan
One page that pulls it all together. Priorities, habits, obstacles, and how you'll track them.
A full materials pack
Worksheets, module PDFs and session recordings – yours to keep.
Meet your coaches
Decades of behavioural-science practice, real coaching, and the same habits we teach – lived daily.
Steve Colling
Longevity Coach & Behavioural Scientist
Founder of Retireless. Psychology degree and Yale Certificate in Health Behaviour Change. 25+ years studying why we do what we do with our health. In his 60s, an endurance runner himself.
LinkedIn
Malte Bedürftig
Co-founder of 20 Years · Author Habits for Life
Eight years at McKinsey, then social ventures including GoVolunteer (Germany's Federal Cross of Merit). Fellow of the Longevity Biotech Fellowship and long-distance trail runner – alpine ultras to 250K.
LinkedIn
Thomas Noppen
Co-founder of 20 Years · Habits Coach
Social entrepreneur and recipient of Germany's Federal Cross of Merit. Co-founder of the Join Impact group. Known for a lean, hands-on way of turning motivation into structures that last.
LinkedInWho it's for
This is for you if…
- You want to improve several areas of your health, not just drop a few kilos
- You've tried before and want something that finally holds
- You'd rather have a coach and a real group than another app or YouTube rabbit hole
- You can put in around three to three and a half hours a week while the modules run
It's probably not for you if…
- • You're after biohacking, supplement stacks or a quick fix
- • You want a fully personalised 1:1 plan from day one – that's our full program
The offer
Healthspan Booster – starts October 2026
Early Bird, with the code EARLYBIRD100, for the first 10 places
The limit is mechanical, not marketing: every participant gets 60 minutes of a coach's time every week, so we can only hold the Early Bird price for 10 places.
Everything included:
- Four live sessions in a small group
- A live 60-minute group session every Thursday
- 60 minutes of private 1:1 coaching every week
- Functional fitness test and personal health audit
- Your habits, designed and running, plus your Kick-start Plan
- Materials, worksheets and session recordings
- Habit tracking, a buddy and check-ins between sessions
Money-back guarantee. If the program doesn't meet your expectations, we'll give you your money back.
Fully deductible: if you continue into a 6-month coaching program with 20 Years or stevecolling.com, your full Booster fee comes off the price.
For less than a few months of gym membership, you kickstart the habits that could shape your next twenty years.
Questions, answered
When can I start?
Is it live or on demand?
How much time does it take per week?
Which language is the course in?
Is this medical advice?
Do I need any equipment?
Is it group or 1:1?
How does the €199 deduction work?
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