The book
Precision Longevity
What to measure, what to act on, guided by science.
Twenty years of scientific literature have made the promise of one optimal longevity protocol for everyone untenable. This book lays out the discipline that follows: to read your biological terrain, then to calibrate the levers that govern it.
What you will find
The matter
The method, applied lever by lever:
- Reading your biological terrain across some thirty markers, from ApoB to heart rate variability.
- Calibrating sleep, fasting, Zone 2 exercise and exposure to cold and heat.
- Selecting and dosing bioactives by a single dose-response grammar, hormesis.
Beyond Singular
A manual of calibration rather than a manual of doses, readable independently of any formula. A demanding method, grounded in measurement, rigorous self-experimentation and patience before the real kinetics of biology.
The book at a glance
- 443 pages
- 20 chapters
- 5 parts
- 6 operational profiles
- More than 500 primary PubMed references
- Around thirty markers
- Around forty bioactives
Six operational profiles
The final part crystallizes the method into six profiles, with concrete calibration protocols.
Endurance athlete
calibrating load, recovery and intake around a high training volume.
Active sedentary
structuring movement and nutrition without a formal training frame.
Inactive sedentary
reintroducing basic levers in measured steps.
Peri- and post-menopause
adjusting calibration to the hormonal transitions of this period.
Post-cancer follow-up
a cautious calibration, alongside medical follow-up and never in its place.
Optimal longevity
refining every lever on terrain already well managed.
Excerpts
The analysis by Lehallier and colleagues on 2,925 individuals revealed that proteomic aging progresses in waves, with major inflections around 34, 60 and 78 years.
Vitamin D status illustrates the point with brutal clarity: at identical intake, the circulating concentrations of 25-hydroxyvitamin D vary by a factor of 1 to 10 between two individuals.
Antioxidants supplied by diet or by high-dose supplementation can cancel the benefit of training, an observation that has been the subject of many counterintuitive studies on vitamin E or coenzyme Q10 taken routinely by athletes.
Contents
Part I. The ParadigmWhy the universal protocol is no longer tenable.
- 1. The end of the universal protocol
- 2. Precision: reading your terrain
- 3. Hormesis: the good stress
Part II. The MeasurementBlood panel, biological profile and the N=1 method.
- 4. The essential biomarkers and their meaning
- 5. Biological profiles
- 6. The N=1 protocol
Part III. The DosesSleep, fasting, Zone 2, thermal stress, supplements, interactions, exclusions.
- 7. Sleep: regularity as a dose
- 8. Nutrition: glycemic curves, hormetic fasting, ratios
- 9. Exercise in Zone 2
- 10. Supplements: the inverted-U curve applied
- 11. The exclusion filter
- 12. Interactions: synergies and antagonisms
- 13. Thermal stress: sauna, cold, light
- 14. Chronic stress: the grammar of psychosocial exhaustion
Part IV. The IntegrationChronobiology and individual cycles.
- 15. Chronobiology: timing > dose
- 16. Individual cycles: menstrual, seasonal, aging
Part V. The PracticeProtocols by profile, and knowing when to do nothing.
- 17. Protocols by profile
- 18. Bodily interfaces: skin, hair, dental, visual, auditory
- 19. Advanced therapies and the speculative frontier
- 20. When to do nothing
The Book, the Handbook, the Review
Three formats, three complementary uses.
The Book
The complete and argued scientific foundation: 443 pages, more than 500 references, the exhaustive “why” that goes much further.
The Handbook
The method in practice, available online and structured by lever.
The Review
The scientific news of longevity and its analysis, article by article.
The author
Kilian Füg is the founder of Singular, a precision-longevity laboratory. After fifteen years designing highly technical banking architectures, he transposed that same engineering to the living: the calibration of complex systems at the level of the individual, not the average. This book is the culmination of work conducted with the scientific teams of Singular, anchored in the researchers and clinicians whose studies underpin each of its claims.
Read an excerpt
Preface, full table of contents and first chapter, in PDF.