PeakspanSociety

Version 0.1 — a living list

The Peakspan 100

A working list of 100 practices, tools, and experiences that support active longevity across five pillars: Move, Measure, Eat, Recover, and Explore. This is version 0.1 — it will grow and change.

Move

  1. Walk after meals.
  2. Strength train at least twice weekly.
  3. Build an aerobic base.
  4. Practice balance.
  5. Track grip strength.
  6. Climb stairs regularly.
  7. Maintain mobility.
  8. Carry your own luggage.
  9. Hike or walk outdoors.
  10. Build a travel strength kit.

Measure

  1. Know your blood pressure.
  2. Know your A1c.
  3. Know your fasting glucose.
  4. Know your lipids.
  5. Track sleep.
  6. Track resting heart rate.
  7. Estimate or test VO₂ max.
  8. Try a CGM experiment if appropriate.
  9. Review supplements periodically.
  10. Discuss important labs with a clinician.

Eat

  1. Hit a realistic protein target.
  2. Improve fiber intake.
  3. Build a vegetarian protein plan.
  4. Check B12 if vegetarian.
  5. Hydrate well during travel.
  6. Reduce ultra-processed defaults.
  7. Build a travel snack kit.
  8. Learn your glucose response.
  9. Improve breakfast protein.
  10. Use supplements carefully, not casually.

Recover

  1. Keep a consistent sleep window.
  2. Get morning light.
  3. Build a jet lag plan.
  4. Practice rest days.
  5. Try breathwork or quiet recovery.
  6. Test cold exposure cautiously.
  7. Use sauna cautiously if appropriate.
  8. Reduce late-night food and alcohol.
  9. Protect recovery after hard efforts.
  10. Treat sleep as training.

Explore

  1. Take a photography walk.
  2. Visit a new trail.
  3. Plan an active trip.
  4. Spend time in awe.
  5. Learn a new skill.
  6. Reconnect with friends.
  7. Volunteer or mentor.
  8. Write a field note.
  9. Walk a city instead of just touring it.
  10. Keep a future adventure on the calendar.

This list is intentionally unfinished. Members help shape it — join the Society and reply to the field note with what you’d add.