Our methodology
A science-backed system for living longer and better.
We don't believe in hacks. We believe in evidence, structure, and execution. That's why everything we do at 20 Years is built on a simple but powerful promise:
"We help you improve in every behavior that truly matters for a long and healthy life – and build the systems that make change sustainable."
What to do
The 20 Years longevity framework
Goal: Extend Healthspan (years in good health) and Lifespan (total years lived).
We focus on six science-based lifestyle domains to help you build the behaviors that have the greatest impact on how long and how well you live:
Exercise
Build cardiovascular health, strength, balance, and mobility.
We guide you through training zones, resistance plans, and daily movement to fight decline and build vitality.
Nutrition
Optimize metabolic health, inflammation, nutrient status, and longevity pathways.
Think plant-forward diets, anti-inflammatory meals, protein balance, supplement protocols – all personalized to your needs.
Sleep
Protect cognitive function, repair processes, and hormonal balance.
We help you upgrade sleep quantity, quality, hygiene, and evening routines for deeper, more restorative rest.
Mental health
Reduce chronic stress and build emotional resilience.
From mindfulness and movement to purpose, growth mindset, and emotional hygiene – we work on the full stack of mental well-being.
Environment
Create surroundings that support longevity – and challenge you.
That includes air and light quality, toxin exposure, noise, and also nature immersion, discomfort, and recovery environments that strengthen your biology.
Preventive check-ups
Catch issues early. Track the right markers.
We help you stay on top of screenings, biomarkers, genetic risks, and build a personal roadmap of diagnostics that actually matters.
How to do it
The 20 Years execution system
Goal: Turn behavioral knowledge into sustainable lifestyle transformation.
Information is not enough to create lasting change. That's why we have developed a system to make healthy behaviors stick.
Habit formation
We engineer your behaviors to become automatic, not dependent on willpower.
Our coaching uses structured systems and behavioral science to make change frictionless, rewarding, and identity-driven.
Data loops
What gets measured gets improved.
We track behaviors and outcomes, baseline key markers, and reflect on trends – not perfection – to guide continuous progress.
Coaching & community
Transformation is social, not solo.
You'll work with your personal coach, connect with a group of peers, and benefit from accountability, group challenges, and shared knowledge.
Coaching approach
Everything you need, nothing you don't
Goal: Deliver personalized, evidence-based, and execution-focused guidance to maximize health and longevity outcomes.
We don't just give you a list of things to do. We coach you through every step. That includes structuring your habits, tracking your progress, answering your questions, and making sure that everything that matters is being taken care of.
The 20 Years coaching program
Kickoff diagnostics & goal mapping
3 onboarding sessions covering all health domains
Personalized profiles and roadmaps for what matters most to you
Data & progress tracking
Simple tools to track your inputs and outputs
Visual dashboards to see your progress month by month
Habit coaching
Structured weekly programs (e.g. daily exercises or nutrition plans)
One habit at a time – in your own speed, built to last
Knowledge & action resources
Domain 101s, curated checklists, supplement guides, and meal templates
Designed for clarity, action, and low-friction execution
1-On-1 expert support
Your coach is always in your corner – for strategy, tools, and questions
No need to navigate the health jungle alone
Community & motivation
Group challenges, shared learning, monthly streaks
Motivation through connection, not pressure
What sets us apart
We combine behavioral science, diagnostics, and human coaching into one system.
No fluff or silver bullets. Just everything that works – delivered the way real people can actually follow through.
"20 Years is your trusted operating system for a longer, healthier life."
Stay informed
Get the latest insights on health, fitness, and sustainable habit formation delivered to your inbox.