Mark Henkel > Recent Status Updates

Ch.12 Complete
TRAINING 101
How to Prepare for the Centenarian Decathlon

Cardio,Strength,Stability

Zone 2 = tough enough hard to have conversation

healthier mitochondria, greater ability to use fat

Max Heart Rate

aging, decline of mitochondria

Up VO2 Max

lose m-strength 2-3x more quickly than m-mass

Grip strength
concentric & eccentric loading

not what you can lift today but how will function in 20/30/40 yrs

Tuesday, February 24, 2026

Ch.11 Complete
EXERCISE
The Most Powerful Longevity Drug

Exercise has greatest power how you will out the rest of your life

Study after study: regular exercisers live much as DECADE longer than sedentary

It's not the mere muscle MASS but the STRENGTH
...those muscles have to be strong

It declines after 65, faster after 75

Muscle helps survive old age

Wt TRAINING

Pre-hab - PT BEFORE need it

Be ATHLETE OF LIFE

Ch.10 Complete
THINKING TACTICALLY
Building a Framework of Principles that Work for You

Now it's time to explore our tactics

In Medicine 3.0, 5 tactical domains:
Exercise
Diet (nutritional biochemistry)
Sleep
Emotional Health
Exogenous molecules (i.e, from OUTSIDE body - supplements/drugs)

Safer car driving analogy (reducing risk)

Goal is fat loss, not weight loss = get enough protein

Our goal is to OUTLIVE

PART III Begins

Ch.9 Complete
CHASING MEMORY
Understanding Alzheimer's Disease
and Other Neurodegenerative Diseases

Exercise, endurance & strength training important

"Exercise is, full stop & hands down, the best neurodegeneration prevention"

Sleep is also very powerful

Brushing & flossing teeth might help too (explained)

Strategy of 4 principles detailed.

Exercise --lots of it-- is a foundation of our Alz-prevention program.

Ch.9 Complete
CHASING MEMORY
Understanding Alzheimer's Disease
and Other Neurodegenerative Diseases

Alz'Dis is most common,
but thereare other NDs that concern us.
Most prevelant:
Lew Body Dementia (affects cognition)
Parkinson's, a movement disorder, altho cognitive decline too

Not cure for any

AlzD: 2x in women than men
LBD & PD: 2x in men than women

Music & Athletic activities can help prevent NDs

Monday, February 16, 2026

Ch.8 Complete
THE RUNAWAY CELL
New Ways to Address the Killer That Is Cancer

2nd leading cause of death in US

Kills at almost exactly same rate as 50 yrs ago

Metastasis

Only 5-8% US cancer research goes to study it.
Instead, focus is on TREATING Metastatic cancer

Cancer Metabolism

New Treatments
Immunotherapy

Early detection is best hope, but we don't screen early enough

Hardest of 4 Horsemen to prevent

Friday, February 13, 2026

Ch.7 Complete
THE TICKER
Confronting -and Preventing- Heart Disease,
the Deadliest Killer on the Planet

ASCVD atherosclerotic cardiovascular disease

Not just men
US women 10x more likely to die ASCVD than Breast Cancer
(1in3 vs 1in30)

Preventable than cancer or Alzheimer's

Cholesterol: HDL,LDL,VLDL, and HDL-C,LDL-C,& apoB
Need to Test for 30yr outlooks, NOT 10yr

Test for apoB
Statins

How to reduce risk of ASCVD

Ch.6 Complete
THE CRISIS OF ABUNDANCE
Can Our Ancient Genes Cope With Our Modern Diet?

ALT -& liver disease

You can't fight Horsemen without taking on
metabolic dysfunction first

Fat under skin not all bad,
but overflow is
Visceral Fat (between organs)
drives inflammation there,
& linked to cancer & cardiovasc disease

Inactivity causation

Preventing metabolic dysfunction is cornerstone to approach to longevity

Ch.5 Complete
EAT LESS, LIVE LONGER?
The Science of Hunger and Health

On Easter Island (real name: Rapa Nui)
new molecule discovered, now known as
Rapamycin (after island's name)

R confirmed since 2009 to extend mouse lifespans reliably (and others)

mTOR

Calorie Reduction (CR) life-extending effect

AMPK is activated in exercise

Autophagy is essential to life
As we get older, it declines

Metformin shows promise

Ch.4 Complete
CENTENARIANS
The Older Your Get,
The Healthier You Have Been

At 60, coronary arteries as 35yo's
At 85, looked & felt like 60

Goal of Med 3.0... to live like Centenarians
to enjoy 1, 2 even 3 Bonus Decades
Healthier at 90 than avg in 60s

Focus on delaying the ONSET
rather than extending DURATION
of all chronic diseases.
Goal is to live longer WITHOUT disease

Secret is RESILIENCE, we want to cultivate

Thursday, February 6, 2026

PART II Begins

PART I Complete

Ch.3 Complete
OBJECTIVE, STRATEGY, TACTICS
A Roadmap for Reading this Book

Strategy from 5 data sources:
centenarians
lifespan of "animal models"
human studies of 4 Horsemen
molecular & mechanistic studies of human & animal models (to drugs & exercise)
MR (Mendelian Randomization)

Like investment tactics for best ROI
get better than avg returns with acceptable risk,'
called ALPHA.

Achieve your own LONGEVITY ALPHA

Ch.3 Complete
OBJECTIVE, STRATEGY, TACTICS
A Roadmap for Reading this Book

x = Lifespan
y = Healthspan

Last decade > "Marginal Decade"

"Living longer means delaying death from ALL 4 of Horsemen
(cancer, diabetes, cardiovascular disorsers, & neurodegenerative diseases"

3 vectors or deterioration:
cognitive
physical
emotional health

5 Med 3.0 tactics:
exercise
nutrition
sleep
emotional health
exogenous molecules

Ch.2 Complete
MEDICINE 3.0
Rethinking Medicine for the Age of Chronic Disease

"Medicine 3.0 pays far more attn to mantaining healthspan, the quality of life"

"Longevity, itself,
and healthspan in particular,
doesn't really fit into the business model of our current healthcare system"

"money flows to treatment rather than prevention" (<--EXACTLY!)