• Define glucose variability and explain why it predicts risk independently of average glucose
• Understand metabolic flexibility, fuel switching between carbs and fat
• Identify what drives spikes and what drives recovery

Recap of glucose-as-signal → Mechanics of variability (SD, time-in-range, MAGE) → Case studies on metabolic flexibility → Breakout to map your suspected drivers → Synthesis previewing the continuous glucose monitor lab

Predict your top three glucose triggers before the continuous glucose monitor arrives, food, stress, sleep, or movement.

• Apply a continuous glucose monitor and interpret the trace
• Distinguish meaningful patterns from noise across 14 days
• Understand what continuous glucose monitor data can, and cannot, tell you

continuous glucose monitor applied live with the class → App walkthrough and trace anatomy → Review three real participant traces from prior classes → Build your personal protocol for the next 14 days of observation

Two weeks of blind observation, wear the continuous glucose monitor, log meals and movement, draw no conclusions yet.

• Replace good food / bad food with a personal-response framework
• Read your continuous glucose monitor data as nutrition feedback rather than verdict
• Identify your three biggest glucose-driving foods

continuous glucose monitor data review → Mini-lecture on inputs vs responses → Guided exercise to map your personal response map → Breakout pairs share top triggers and surprises → Synthesis sets up plate architecture

Build your personal glucose-response map, three foods that spike you, three that don't, three to test.

• Apply the protein-fiber-processing frame to any meal
• Understand why food order changes the curve
• Recognize ultra-processed food as a glucose multiplier

Plate architecture mini-lecture (protein floor, fiber lever, processing penalty) → Food-order experiment walkthrough (vegetable → protein → carb) → Live build of three plates from your kitchen → Pair coaching to redesign one weekly meal you've already tested on the continuous glucose monitor

Run the food-order experiment for three days. Same meal, different order. Capture the continuous glucose monitor trace.

• Distinguish time-restricted eating from prolonged fasting
• Understand the autophagy, insulin sensitivity, and circadian arguments, and their limits
• Choose a fasting window that fits your life and your data

Evidence review, what TRE actually shows in human RCTs, where rodent autophagy data does and doesn't translate → Case studies on women, athletes, and disordered-eating histories → Design a 4-week trial window matched to your continuous glucose monitor and sleep data

Test one meal-timing window for the week. Track continuous glucose monitor, energy, sleep, and adherence.

• Understand the microbiome as a metabolic organ
• Connect fiber, fermentation, and short-chain fatty acids to glucose control
• Recognize gut-symptom patterns worth investigating

Mini-lecture on the gut-brain-glucose axis (vagal tone, SCFA, postbiotics) → Case studies linking dysbiosis to glucose variability and mood → Self-assessment of fiber diversity (30-plants-per-week) → Breakout on what to add before what to remove

Track plant diversity for one week, target 30 distinct plants. Note any symptom or energy correlations.

• Use movement to lower postprandial glucose without changing the meal
• Understand steady cardio, cardio fitness, and strength as the foundation of a long life
• Build a minimum-effective movement plan you'll actually keep

Centenarian decathlon framing → Movement hierarchy (steady cardio base, cardio fitness ceiling, strength pillar) → Live demo of post-meal walks and how they affect blood sugar → Design a weekly movement floor → Breakout pairs commit to a 2-week trial

Test a 10-minute post-meal walk after your highest-glucose meal of the day. Capture the continuous glucose monitor delta.

• Read overnight continuous glucose monitor data as a sleep quality signal
• Apply circadian alignment, light, temperature, timing, as the cheapest longevity lever
• Identify your two highest-leverage sleep changes

Sleep architecture and the metabolic cost of one bad night → Overnight glucose signatures (dawn phenomenon vs disrupted sleep vs late eating) → Self-assessment across light, temperature, timing, alcohol, caffeine → Commit to a 1-week sleep protocol

Run a one-week sleep protocol, fixed wake time, morning light, last meal three hours before bed.

• See stress on a continuous glucose monitor trace and distinguish it from food
• Understand the cortisol-glucose loop and its long-tail metabolic cost
• Build a regulation toolkit ranked by evidence and convenience

The stress-glucose loop and your body's recovery signal → Case review of non-food spikes → Live practice of three regulation tools (slow exhale, box breath, body reset) → Map your top two stressors and choose your default tool

Catch one non-food spike during the week. Use a regulation tool inside ten minutes and log the continuous glucose monitor response.

• Understand atherosclerotic cardiovascular disease as the dominant longevity threat
• Read the cholesterol picture better than your annual physical does
• Treat cardio fitness as a longevity predictor, not just a fitness number

Four Horsemen framing (heart disease, cancer, brain decline, metabolic disease) → The cholesterol numbers that actually matter, Lp(a) tested once in your life → Prevention timeline that starts decades before the event → Cardio fitness norms by age and sex → Set a personal cardiovascular target

Order the right cholesterol panel and Lp(a) on your next blood draw. Estimate your current cardio fitness and write your 12-month target.

• Read a longevity-grade lab panel, the markers Medicine 3.0 prioritizes
• Distinguish 'normal' from 'optimal' ranges and know the difference
• Build a personal panel and cadence you'll actually run

Longevity panel walkthrough (the cholesterol picture, fasting insulin, insulin sensitivity, inflammation, blood sugar, lipid subfractions, hormones, micronutrients) → Optimal vs reference ranges → Live read-through of a sample panel → Build your panel and cadence

Build your personal blood panel. Compare against your last labs. Identify three markers you want to move.

• Apply the evidence hierarchy, RCT, mechanism, anecdote, to any supplement claim
• Identify the foundational supplements with the strongest evidence base
• Know when wearable data changes a decision and when it's just data

Evidence hierarchy and the foundation set (vitamin D3, omega-3, magnesium, creatine) → Context for longevity therapy candidates → Wearable triage (recovery, sleep, cardio fitness) → Audit your own stack and devices

Audit your current supplement stack against the evidence hierarchy. Cut what doesn't earn its place. Pick one to test for four weeks.

• Treat social connection as a primary longevity driver, not a soft skill
• Recognize loneliness as a measurable mortality risk
• Identify one relationship and one purpose practice to invest in

Harvard Study, Blue Zones, and meta-analyses ranking social connection alongside smoking → Self-assessment of your social architecture (close ties, weak ties, community) → Breakout on purpose, ikigai, and the second-half-of-life question → Commit to one relationship and one purpose practice

Initiate one social ritual, weekly call, monthly dinner, weekly walk. Schedule the next four occurrences.

• Synthesize the program into a written, personal longevity protocol
• Translate data and experiments into durable systems
• Identify the minimum effective dose across nutrition, movement, sleep, stress, and your body's signals

Workshop session, draft your blueprint live across nutrition, movement, sleep, stress, and your body's signals → Pair review checking for honesty, specificity, and minimum effective dose → Closing peer-coaching round on the one habit you'll defend first

Finalize your written blueprint. Print it. Share it with one person who will hold you to it.

• Translate the blueprint into a 90-day execution plan
• Identify the relapse risks and the systems that prevent them
• Leave with a peer accountability structure for the year ahead

Reflection on the 18 weeks, what changed, what didn't, what surprised you → Identity-based change and environment design → Build the continuation plan (one habit to defend, one experiment, one number to retest) → Class closes with peer-accountability commitment

Execute the continuation plan. Schedule the class check-in. Re-run your priority blood marker at day 90.