Our methodology
A science-backed system to stay healthy for longer.
We help you improve in every behavior that matters for an active, long and healthy life – and build the systems that make change sustainable.
The 20 Years methodology has two parts:
The essential behaviors in the health domains that matter most for a long and healthy life.
How to turn knowledge into habits that hold in a busy life without putting additional stress on you.
It aims to help you live a good life by extending three key factors:
Years in good health
Total years lived
How you feel every day
What to do
The 20 Years Health Framework
Goal: Understand which behaviors really make a difference in extending healthspan and wellbeing and prioritize accordingly.
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 endurance and strength training, and movement in your normal day, to fight decline and build vitality.
Nutrition
The way you eat shapes your energy today and your risk of disease later. We work on what you eat, how much and when: more plants, fiber and protein, fewer ultra-processed foods and sugar, an eating window that fits your day, supplements only where you need them.
Sleep
Protect your brain, boost recovery and manage your hormone 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 strong relationships, purpose and time to reflect – we work on what keeps your mind sharp and balanced.
Environment
Create surroundings that support your long-term health – and challenge you. That includes air and light quality, toxin exposure, noise, nature immersion, discomfort, and recovery environments that strengthen your biology.
Check-ups
Catch issues early. Track the right markers. We help you stay on top of screenings, vaccinations, the values worth tracking and your family risk, and build your personal check-up plan.
How to do it
The 20 Years Habit Method
Goal: Turn those behaviors into habits you do regularly for years and that survive a busy, tired, unplanned week.
Information is not enough to create lasting change. That's why we have developed a system to make healthy behaviors stick.
The behavior model
A behavior happens only when three factors are present at the same moment, each in sufficient amount:
Do I want to do it, or do I have a reason to do it?
Can I do it, and is the effort acceptable right now?
Is there a clear signal that tells me to do it now?
If one of them is missing or too weak, the behavior does not happen. That is the whole explanation for "I know what I should do, and I still do not do it."
The habit design steps
Six steps take you from "I want to be healthier" to a habit that runs on its own.
Purpose
Find your why. You will only stick with the habits that match what is important to you.
Ask yourself: What do I want to change, and why does it matter to me?
Behavior
Select a habit that serves your purpose. Then make it small.
Ask yourself: Which single action serves my purpose? What is the smallest version of it that I can start with?
Prompt
Build an effective trigger. The most reliable way is attaching a new habit to something you already do.
Ask yourself: What already happens in my day that can trigger this?
Environment
Design your physical, digital and social surroundings so that the healthy behavior is the easy default.
Ask yourself: What must be ready so that the action is the easiest option? What gets in the way?
Reward
Reward yourself for success. The brain repeats what feels good now, so every habit needs a reward you notice at once.
Ask yourself: What makes me feel good during or right after the action? How can I celebrate success?
Review
Track every day whether you did your habit. Review once a week and decide: keep, shrink, grow, replace or drop.
Ask yourself: What happened this week, and what do I change?
Apply the 20 Years Method
The Healthspan Booster is our introductory program that brings you up to speed and helps you build the essential habits to stay healthy for longer.
Find out moreIn our 1:1 Coaching, you go deeper and work with a personal coach for longer to establish a resilient set of healthy routines in your everyday life.
Find out morePrinciples that guide our coaching
Every recommendation is grounded in robust scientific evidence.
Real humans help you do what you already know.
Sustainable change, not quick fixes (that rarely hold).
How a coaching session runs
Where you stand, what worked, what got in the way
What the research says about your topic
Design your next habit with our six-step method
At the next session, before any new advice
What you get out of it
The end state is not an optimized life. It is a short set of habits that run by themselves, and a lot of free space around them.
You end up with the few behaviors that carry most of the effect for your life, not a protocol copied from someone whose life looks nothing like yours.
Each one has a prompt, a prepared environment and a reward, so it still happens on the days you are tired.
The routine decisions are settled in advance. In this way, you free up time and attention for work, fun, family, friends, and rest.
You learn to design the next habit yourself. Our aim is a last coaching session you do not need.
Habits should make your life easier. What works and how much of it is different for everyone. If it feels stressful or like hard work, we adjust.
What sets us apart
We combine behavioral science, diagnostics, and human coaching into one system.
No fluff. No 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.”