A field manual for exceptional health, built on decades of longevity science, clinical protocols, and the daily habits of the world's longest-living people. For the 1% who refuse to age like everyone else.
"Longevity is not a gift. It is a practice — built one breath, one meal, one mile, one night of sleep at a time."
Each pillar distills the latest research in gerontology, metabolism, and human performance into protocols you can start today. No fads. No supplements cocktails. Just what actually moves the needle — supported by peer-reviewed science and the real habits of centenarians.
How to read your glucose, insulin and lipid panels — and engineer a diet that keeps your cells decades younger than your ID.
The Zone-2 / VO₂max / strength blueprint. Why grip strength predicts death, and how to build a body that stays useful at 90.
Engineer the hours your brain clears itself. Temperature, light, timing, supplements that work and the ones that don't.
Cold, heat, fasting, autophagy. How much stress, how often, and how to dose it safely across the decades.
Breath, HRV, meditation, nature. The nervous-system tools that add years — and make them worth living.
The single strongest predictor of a long life is not what you eat. The Blue Zones data, and how to build your own.
ApoB, hs-CRP, HbA1c, homocysteine — know what to test, how to read it, and when to act.
Zone-2, VO₂max, strength, mobility — the weekly structure used by the longest-lived athletes.
Mediterranean, Okinawan, time-restricted — what the data actually says, cutting through the noise.
Omega-3, creatine, magnesium, vitamin D — doses, timings, and what is marketing.
Light, temperature, caffeine timing, sleep debt — the 20% that delivers 80% of the result.
What Sardinia, Okinawa, Nicoya and Ikaria share — and how to install it in a modern city life.
A clean routine that fits in a real life — not a retreat, not a cult, not a second job.
Purpose, community, stoicism. The invisible infrastructure of a life that stays worth living.
We were never designed to live as long as we do. For most of human history, reaching fifty was remarkable. Today, the average Westerner lives eighty years — but only sixty-three of them in good health. This book is about closing that gap. Not chasing immortality. Not gaming the system with a thousand supplements. Simply living the full span we've been given, fully.
Julien Romanetto is a researcher and writer focused on human performance and longevity. For over ten years he has distilled thousands of clinical studies, interviewed physicians, athletes and centenarians, and tested protocols on himself before writing a single word.
This book is the book he wishes he'd had at thirty — the one that would have saved him a decade of trial and error, and a shelf of wellness books that missed the point.
The clearest, most honest book on longevity I've read this decade. No hype, no miracle protocols — just the real signal.
I've coached elite athletes for twenty years. This is the first book I've recommended to every single one of them.
I came in skeptical. I left with a plan. Six months in, my biomarkers are those of a man ten years younger.
Available worldwide on Amazon in English and French. Paperback, hardcover and Kindle editions.
No. The book is written for intelligent readers without a medical background. Every term is explained, every protocol is actionable from day one.
Yes. The original French edition "Secrets de longévité en bonne santé" is available on Amazon.fr, alongside the English edition on Amazon.com.
Yes — Kindle editions are available in both languages. Paperback and hardcover editions ship worldwide.
No. This book cuts the hype. It references peer-reviewed science, long-running epidemiological studies, and the real habits of centenarians — not a supplement stack marketed on Instagram.
Yes. The book has specific guidance for every decade, from the thirties onward. It is never too late to compress morbidity and extend healthspan.