What a 100-Day Longevity Blueprint Journey Looks Like
Marcus walked into SHAPE at 47, tired. Not the kind of tired you fix with coffee—the kind that sits in your bones. He’d been running his company for fifteen years, his kids were still demanding, and somewhere between the client calls and the mortgage, he’d stopped moving.
His FIT3D scan showed a trunk-to-leg ratio of 1.6.
His body fat was 32%.
His waist-to-hip ratio said “pay attention.”
He knew he needed something different. He just didn’t know what that something was.
Day One: The Assessment
Marcus didn’t expect transparency. But that’s what he got. We sat down with his data—actual numbers, not trendy buzzwords.
“Here’s where you are, Marcus. Here’s what that means for your joints, your energy, your kids seeing you move.”
Clarity.
Then we built the 100-day roadmap:
2 strength sessions weekly (hitting those legs hard)
One mobility day
Protein targets
Sleep benchmarks
a Foundation Stack from Thorne to support the work.
He saw the blueprint. He understood why.
Weeks 2-6: The Grind
Marcus showed up. Tuesday and Thursday mornings at 6:30 AM, before anyone else needed him. He built leg strength like his life depended on it—because honestly, it did.
His trunk-to-leg ratio didn’t care that he was busy.
His waist size didn’t negotiate.
The first month was uncomfortable. His body wasn’t used to being moved.
But something shifted:
He started sleeping better.
He had energy for his kids.
The constant ache in his knees quieted down.
Weeks 7-14: The Evidence
Day 50 blood work came back.
His metabolic markers shifted. Testosterone up. Inflammation markers down.
That’s when Marcus got it—this wasn’t about “working out.” It was about building the architecture of his future health.
His trunk-to-leg ratio dropped to 1.4.
He’d lost body fat, gained muscle, and his energy at 2 PM stopped being a fantasy.
Weeks 15- Day 100: The Transformation
By day 100, Marcus’s numbers told the real story.
Body fat dropped from 32% to 24%.
Trunk-to-leg ratio: 1.3.
Waist-to-hip: from 0.95 to 0.87.
But the real numbers? The ones that mattered?
He moved through his day without pain.
He played with his kids without needing to sit down.
He had the energy to lead his company and lead his family.
His confidence didn’t come from a scale—it came from knowing his body could handle what he asked of it.
Why This Matters
Marcus wasn’t a special case. He’s what happens when a person decides that “someday” is actually today. When they get clear on their numbers, build a system around those numbers, and stay accountable to the process.
That’s a 100-Day Longevity Blueprint. Not a sprint. Not a gimmick. A genuine redesign of how you show up in your life.
You are Marcus…
Your journey could start Monday.
