Build a body
that lasts a
lifetime.
✦ A community of 260,000+
As featured in · illustrative
The method, measured on me first.
I share these so you can see what’s possible — and so you know I live what I coach. Individual results vary; not medical advice.
VO₂max
52
Top 5% for age
Resting HR
52
bpm · 6-mo avg
HbA1c
5.1
% · stable 3y
Deep sleep
1h34
avg per night
HRV
78
ms · rolling 30d
Bio-age
−4.2
yrs vs chrono
Grip strength
38
kg · strong band
ApoB
61
mg/dL · optimal
Three-year arc. HbA1c, ApoB and resting HR all moved in the right direction — slowly, then for good.
✦ By the numbers
Quiet, compounding, measurable.
0%
finish all 90 days
0
biomarkers tracked
0.00/5
average rating
0K+
community
Three systems, measured daily.
No hacks. Every pillar has inputs, a daily ritual, and a target biomarker it answers to.
01
Nourish
Inputs
Protein floor · polyphenols · circadian eating
Food as signal. Stable glucose, sufficient protein, plant density.
02
Move
Inputs
Zone-2 · strength · sprint · daily steps
Train for the body you want at 70 — capacity over intensity.
03
Restore
Inputs
Sleep window · HRV-led recovery · stress hygiene
The work happens at night. We protect it like a meeting.
04
Measure
Inputs
Labs · wearables · weekly journal
We decide with data, not vibes. Adjust monthly, hold yearly.
No hacks. No guesswork. Measured.
How we measure: sleep stages (Oura/Whoop), HRV, continuous glucose, VO₂max field tests, quarterly labs.
01
Science-backed
Protocols grounded in peer-reviewed research on metabolic health, cardiovascular fitness, sleep architecture and longevity.
02
Measured
Forty-eight biomarkers across labs and wearables. Decisions follow data — energy, HRV, sleep stages, glucose, ApoB, VO₂max.
03
Honest
Realistic timelines. No fear-selling, no miracle promises, no supplements you don’t need.
Find your longevity plan — 60 seconds.
Step 1 of 5
What’s your goal?
Two ways in. One method.
1:1 is personal and limited. Courses are self-paced and start anytime. Both teach the same Ageless Method.
1:1 Coaching with Shawin
Personal · Application-based
- ✓ Personalised nutrition, training & recovery protocols
- ✓ The full 90-day Ageless arc — Reset, Rebuild, Renew
- ✓ Weekly live check-ins with Shawin
- ✓ Quarterly lab reads, monthly biomarker review
- ✓ Private channel access — answered within 24 hours
Investment
from $4,800 / 90 days
Apply to see if it’s a fit.
The Course Library
Self-paced · Start anytime
- FND-01Foundations2h 40m$129
- NTR-02Nutrition for longevity3h 10m$149
- SLP-03The sleep protocol1h 50m$99
- MVE-04Movement & VO₂max3h 20m$149
- MND-05Stress & recovery2h 05m$129
- SKN-06Skin & hormones2h 30m$129
Bundle · all six
$599 $784
Reset. Rebuild. Renew.
Three phases, one continuous arc. You’ll feel a shift by day 30; the biomarkers follow by day 90.
01—30
Reset
Strip noise. Establish daily ritual. Baseline labs and wearables.
Phase 01
31—60
Rebuild
Stack strength, zone-2, sleep window. Glucose stabilises.
Phase 02
61—90
Renew
Compounding. Re-test biomarkers. Lock in for year two.
Phase 03
Real women. Measurable change.
Photographs and screenshots illustrative; replace with live client material. Individual results vary.
Anna · 38
HbA1c 6.2 → 5.3
“I stopped white-knuckling my mornings. Energy is just… available now.”
Mira · 46
Deep sleep +42 min
“First time in a decade I sleep through the night without help.”
Sophie · 52
VO₂max +18%
“I’m fitter at 52 than I was at 35. The data made me believe.”
Yuki · 34
Bio-age −5.1 yrs
“Nothing extreme. Just the same five things, every day, with a coach.”
Hannah · 41
ApoB 110 → 74
“My GP asked what I’d done. I sent her the protocol.”
Lina · 49
Resting HR 71 → 58
“Quiet, steady, real. The opposite of every wellness fad I’ve tried.”
A practice I built on my own body — first.
2014. I left a noisy career and spent a year at a longevity retreat — measuring everything.
2019. I codified what I’d learned into The Ageless Method — three systems, 48 biomarkers, one daily practice.
2024. I took Ageless online so more women could practise it at home.
Now. I’m opening twelve 1:1 spots a quarter to coach this work personally.
Intro · 90 secLongevity isn’t a hack. It’s a measurable, daily reconciliation with how the body actually wants to live.
— Shawin Rose
✦ Philosophy
Aging is negotiable. Start where you are, measure everything, compound it for decades.
/ Free
The Longevity Snapshot
A six-question diagnostic, a personalised starter guide, and one quiet weekly note from Shawin. No spam, unsubscribe in one click.
/ Read & watch
- The 10-page Ageless primerPDF · free
- What 48 biomarkers actually tell youEssay
- A boring, repeatable longevity dayVideo · 12m
- The starter sleep windowGuide
✦ Risk reversal
90-Day Money-Back Guarantee
Do the work for 90 days. If your biomarkers and energy haven’t moved, full refund. For 1:1, we run a fit call first so we both know it’s right.
The honest answers.
You haven’t. The biggest gains in healthspan come from people starting later, because the inputs are bigger relative to baseline. We’ve coached clients into their best biomarkers in their 50s and 60s.
About 45 minutes on a normal day — including the workout. The Method is designed to fit inside an already-full life, not to replace it.
1:1 is for people who want a coach reading their data and adjusting weekly. Courses are for people who like to learn and execute on their own. The quiz above gives a personalised answer.
No. Ageless is for educational purposes and is non-diagnostic. We’ll always tell you to work with your physician on labs and any medication.
Full refund within 90 days if your biomarkers and energy haven’t moved. We’ve never had a client finish the 90 days and ask.
Helpful, not required. A wearable (Oura, Whoop, Apple Watch) and one round of labs covers 80% of the value. We’ll guide you.
Online is the philosophy. The coaching is the personalised, measured, accountable version — tuned to your data, your life, your biomarkers.