12/06/2026
The research is clear. Longevity isn’t just about luck or genetics… The daily habits you build right now directly impact how long you live and how good you feel doing it 🤝
Here’s what the science keeps coming back to:
1. Strength training 3 to 4 times a week 🏋️
Muscle mass is one of the strongest predictors of long term health. It protects your joints, improves your metabolism, supports your hormones, and keeps you independent as you age. If you’re not lifting, start.
2. Hot and cold therapy 🧊🔥
Sauna and cold exposure aren’t just trends. Regular heat therapy supports cardiovascular health, reduces inflammation, and improves sleep. Cold exposure boosts circulation, builds stress resilience, and floods your body with mood-boosting hormones. Together they’re powerful.
3. Eating enough protein 🥩
Most people are under-eating protein without realising it. Protein preserves muscle, keeps you full, supports hormone production, and helps your body repair and recover. Aim for 1.6 to 2 grams per kilogram of bodyweight every single day.
Three habits. Massive impact over time.
The good news? At F**T41 and RESET we’ve got all three covered for you.
Try everything free for 7 days. Link in bio 👊
**T41
