Limited Enrollment • Next Cohort Starting Soon

12-Week Longevity
Optimization Cohort

A physician-led group program that measures your biological age, optimizes it over 12 weeks with evidence-based interventions, and proves the results with a retest.

Baseline Blood Panel 12 Weekly Group Sessions 12-Week Retest

$1,497

One-time investment • 12 weeks of guided optimization

Book a Free Discovery Call →

You Know You Should Be Healthier.
But Where Do You Start?

Most people have a general sense that they could be doing more for their health. But without objective data, a structured plan, and professional guidance, good intentions stall. The 12-Week Optimization Cohort eliminates the guesswork by giving you a precise starting point (your biological age), a proven 12-week protocol, weekly physician-led sessions, and measurable proof of your progress.

This is not a generic wellness program. Every recommendation is backed by peer-reviewed research. Every participant gets baseline and follow-up blood work. And the group format provides accountability, community, and a fraction of the cost of 1-on-1 consulting.

The 12-Week Protocol

Each phase builds on the last. You add one optimization layer every two weeks, preventing overwhelm while building lasting habits that produce measurable biomarker changes.

WEEKS 1–2

Foundation: Nutrition + Baseline Testing

Complete your baseline blood panel and calculate your Phenotypic Age. Begin the Mediterranean dietary pattern — the most evidence-backed eating framework for longevity.

Comprehensive blood panel: CBC, CMP, lipid+ApoB, fasting insulin, HbA1c, hs-CRP, homocysteine, vitamin D, B12, ferritin

Calculate your Phenotypic Age (your biological age baseline)

Eliminate ultra-processed foods; 5+ servings vegetables daily

Protein at every meal (1.0–1.2 g/kg/day target)

WEEKS 3–4

Movement: Cardio + Resistance Foundation

Build the two pillars of exercise that most impact biological aging: Zone 2 cardiovascular training and progressive resistance work.

Daily walking (30 min minimum), including post-meal walks

Begin 2x/week resistance training (compound movements)

Build toward 150 min/week total aerobic exercise

Track daily steps and reduce total sitting time

WEEKS 5–6

Recovery: Sleep + Environment Optimization

Sleep is when biological repair happens. Optimize your sleep environment and schedule for maximum deep sleep and HPA axis recovery.

Fixed sleep schedule (±30 min daily including weekends)

Environment: 65–68°F, complete darkness, white noise

No screens 1 hour before bed; morning sunlight exposure

Caffeine curfew and wind-down routine

WEEKS 7–8

Stress + Gut Health + Social Connection

Address the cortisol–inflammation axis. Daily mindfulness, social connection, and gut health optimization are some of the highest-leverage longevity interventions available.

10–20 min daily mindfulness or meditation practice

Social connection audit — strengthen key relationships

Prebiotic and probiotic food integration

Weekly nature exposure (5+ hours/week target)

WEEKS 9–10

Targeted Supplementation + Advanced Exercise

Layer in evidence-based supplements guided by your actual blood work, and add intensity to your exercise regimen.

Omega-3 (2–4g/day), Vitamin D3+K2, Magnesium, Creatine

Address specific deficiencies identified in baseline labs

Add 1 HIIT session/week; progressive overload in resistance training

Time-restricted eating (12–14 hour overnight fast)

WEEKS 11–12

Integration, Retest + Maintenance Planning

Repeat your blood panel, recalculate your Phenotypic Age, and measure exactly how much younger your biology has become. Build a sustainable maintenance plan.

Repeat full blood panel — identical to baseline

Recalculate Phenotypic Age — compare to Week 1

Review all habits, identify what to maintain vs. adjust

Build your personalized 6-month maintenance plan

Everything That's Included

🩸 Baseline + Retest Blood Panels

Comprehensive labs at Week 1 and Week 12 through our partner lab. CBC, CMP, lipid panel with ApoB, fasting insulin, HbA1c, hs-CRP, homocysteine, vitamin D, B12, ferritin, and more.

🧬 Phenotypic Age Calculation

Your biological age calculated at baseline and Week 12 using the validated Levine algorithm. This is the single most powerful metric for tracking longevity optimization.

📹 12 Weekly Group Sessions

Live video sessions led by Dr. Kilgore covering each phase of the protocol. Ask questions, get real-time feedback, and learn from the group. Recordings available if you miss one.

📊 Premium Longevity Report

Your personalized 25+ page report with 8-dimension analysis, Blue Zone comparison, inflammaging profile, biomarker targets, and 90-day action plan. Included at no extra cost ($49 value).

📋 Phased Implementation Guide

Week-by-week checklists so you always know exactly what to focus on. No guessing. No overwhelm. Just follow the protocol.

💊 Supplement Screening

Personalized supplement recommendations based on your actual blood work, plus interaction screening through SuppleSafe 360 to ensure safety.

👥 Private Group Community

Connect with fellow participants for accountability, questions, and shared wins throughout the program. Moderated by Dr. Kilgore.

📈 Progress Dashboard

Track your biomarker changes, habit adherence, and biological age trajectory throughout the 12 weeks. See your data-driven improvement in real time.

What Published Research Shows Is Achievable

With consistent adherence to a comprehensive optimization program, published studies demonstrate measurable changes in key aging biomarkers within 8–12 weeks.

3–5

YEARS BIOLOGICAL AGE REDUCTION
(PUBLISHED MEDIAN, 12 WEEKS)

25%

REDUCTION IN hs-CRP
(PRIMARY INFLAMMATION MARKER)

15%

IMPROVEMENT IN FASTING INSULIN
(METABOLIC HEALTH MARKER)

50%

MORTALITY RISK REDUCTION
(BOTTOM TO MID FITNESS QUARTILE)

Based on published studies including Levine 2018, Mandsager 2018, PREDIMED 2018. Individual results vary based on baseline, genetics, and adherence.

Who This Program Is For

Adults who want to know their actual biological age — not just how they feel, but what their blood says

People who have tried to improve their health but lacked a structured, evidence-based plan

Professionals who value data-driven approaches and measurable outcomes

Anyone who has used the free Longevity Assessment or PhenoAge Calculator and wants guided optimization

People who want physician-level guidance at a fraction of 1-on-1 consulting costs

Anyone motivated by a clear 12-week timeline with a defined start, middle, and measurable end

Your Program Director

Dr. Paul Kilgore, MD, MPH, FACP

Board-certified internist with 36 years of clinical experience. Epidemiologist. Professor at Wayne State University. Competitive triathlete (Sprint, Olympic, Half-Ironman). His research spans 30+ countries and includes CDC Epidemic Intelligence Service training.

Dr. Kilgore combines deep clinical expertise with a personal commitment to data-driven health optimization. He practices what he teaches — tracking his own biological age and competing in endurance events.

Frequently Asked Questions

What blood tests are included?

A comprehensive panel at Week 1 and Week 12: CBC with differential, CMP, full lipid panel with ApoB, fasting insulin, HbA1c, hs-CRP, homocysteine, thyroid panel, vitamin D, B12, ferritin, GGT, and more. These are the same biomarkers used to calculate your Phenotypic Age and are ordered through our partner lab at discounted rates.

How are the weekly sessions structured?

Each 60-minute session is live via Zoom and follows a consistent format: review of the week’s focus area with the science behind it (20 min), practical implementation guidance (20 min), and open Q&A where you can ask Dr. Kilgore anything (20 min). All sessions are recorded and available within 24 hours.

How many people are in each cohort?

Cohorts are capped at 15–20 participants to ensure Dr. Kilgore can provide meaningful individual attention during Q&A and community interactions.

I already exercise and eat well. Will I still benefit?

Absolutely. Many high-performers have blind spots in sleep, stress, supplementation, or biomarker monitoring that are silently accelerating aging. The blood work alone often reveals surprises. The structured protocol helps optimize all 8 dimensions, not just the ones you are already strong in.

What if I can't make a live session?

Every session is recorded and posted within 24 hours. You can submit questions in advance and get answers in the recording or in the group community. Most participants attend 80%+ of live sessions.

How is this different from the 1-on-1 consulting?

The 1-on-1 consulting ($500–$2,000/month) provides fully personalized, continuous optimization with weekly private sessions. The cohort provides the same evidence-based protocol and physician guidance in a group format at roughly 1/4 the cost, plus the accountability and community of shared progress.

What results can I realistically expect?

Published studies show that comprehensive lifestyle optimization produces measurable biomarker improvements within 8–12 weeks. hs-CRP typically responds fastest (4–6 weeks), followed by HbA1c and insulin (8–12 weeks). Most participants see a 2–5 year reduction in Phenotypic Age. Individual results depend on baseline, genetics, and adherence.

Ready to Prove You Can Age Younger?

Book a free 15-minute Discovery Call with Dr. Kilgore to learn about the next cohort start date and determine if this program is right for you.

Book My Free Discovery Call →
🔒 No obligation. No pressure. Just a conversation about your health goals.

12-Week LongevityOptimization Cohort

You Know You Should Be Healthier.But Where Do You Start?