SEPTEMBER FEATURES
Pillar 4: Longevity
Back in May we began our story with the first pillar: Genetics & Epigenetics, where we explored the foundations of who we are. In June we moved into the second pillar: Medical Fitness, showcasing evidence-based solutions for pain and restoration. August brought us to the third pillar: Functional Fitness, where movement, strength, and balance came alive. Now, in September, we arrive at the fourth and final pillar: Longevity, the natural culmination of all three. This is where genetics, medical fitness, and functional health converge into a lifelong pathway of renewal.
Talking about living to 122 years isn’t easy, it’s bold. It touches science, soul, and sometimes what others call esoteric. But it’s the conversation we must have. In my previous vocation as a Life Coach The Soul Doctor I learned that life is not finite. Our souls evolve, and if lessons are left incomplete, they return until they’re learned. All of life is cycles, always changing, always evolving. With humility and empathy, this month I step forward to lead the bold conversation most avoid: Longevity and what it means to live fully for 122 years.
The Rhythm of 7 - Nature’s Deep Blueprint
Across cultures and nature, the number 7 has always carried weight:
- 7 days in a week - rhythm of work, rest, and renewal.
- 7 phases of the moon - tides and fertility.
- 7 colours of the rainbow - completeness of visible light.
- 7 continents & seas - Earth’s wholeness.
- Sacred traditions - the Sabbatical year (7th year) as reset.
Why 17.5 Cycles = 122 Years
The oldest verified life was Jeanne Calment (France), who lived 122 years and 164 days (1875–1997). Mapped into cycles of 7 years:
- 17 full cycles = 119 years
- Half a cycle more = 3 years
- Total = 17.5 cycles = 122 years
Examples of Longevity Protocols
Below are examples of how the Longevity Protocol comes to life across different 7-year cycles:
Cycle 5 - Ages 28-34 “Mastery & Service”
Practices: Progressive strength training; Metabolic flexibility (Zone 2 + intermittent fasting); Mentoring others
Metrics: Grip strength; ApoB; Purpose-in-Life scale
“The purpose of life is to give it away.”
Cycle 8 – Ages 49-55 “Transitions & Vascular Health”
Practices: Cardiovascular conditioning; Anti-inflammatory nutrition; Exploring new hobbies
Metrics: BP variability; Endurance benchmarks; CAC score
“Change is the only constant in life.”
Cycle 9 – Ages 56-62 “Legacy & Teaching”
Practices: Mentoring younger generations; Joint-strength exercises; Weekly shared meals
Metrics: Gait speed; HbA1c; Loneliness scale
“What you leave behind is woven into the lives of others.”
Cycle 11 – Ages 70-76 “Stewardship & Fall-Proofing”
Practices: Balance & fall-prevention training; Power-based leg strength; Community leadership
Metrics: Single-leg balance time; Leg press power; Community involvement
“True strength is in helping others stay upright.”
We are not just bodies moving through time, we are evolving souls writing meaningful chapters. This September is your invitation to join the bold conversation, and to begin living each cycle with purpose. These protocols are what we will be delivering through our Program Protocols at The Exercise Room guiding you not just to live longer, but to live stronger, wiser, and with greater purpose.
Until then, Move better. Feel better. Live better.
- Emile Palmer (Lifestyle Medicine Practitioner)
Founder, The Exercise Room & Medical Fitness NZ
COACHES CORNER
FASCIA
Last month, we explored the importance of fascia, the connective tissue that weaves through your entire body, wrapping muscles, organs, and joints into one integrated system. Healthy fascia means better movement, less stiffness, and greater resilience.
This month, let’s talk about hydrating your fascia. Just like muscles, fascia needs fluid to stay supple and responsive. Dehydrated fascia becomes sticky and stiff, limiting your mobility and often creating aches or “mystery pains.”
How to Hydrate Your Fascia
- Drink consistently, not just occasionally, your fascia responds best to steady hydration throughout the day.
- Move it to improve it! Water flows through fascia when you move. Dynamic stretching, walking, and gentle twisting keep hydration circulating.
- Roll it out, using a tennis ball or foam roller helps “squeeze and soak” fascia like a sponge, drawing in fresh fluid and flushing out waste.
- Breathe deeply as oxygenation and diaphragmatic breathing enhance fascia hydration by improving circulation.
Your Fascia Hydration Toolkit
- Tennis Ball: Roll under your feet, glutes, or shoulders for targeted release.
- Foam Roller: Use on thighs, calves, and back to compress and rehydrate larger fascia lines.
- Stretch & Flow: Incorporate gentle mobility movements after rolling to encourage fluid exchange.
- Massage Gun: Move slowly on muscles to relax tension and improve circulation.
Remember: fascia health is not a one off fix. It’s a daily ritual. Keep it hydrated, and your body will reward you with smoother movement, reduced stiffness, and greater energy.