Led by Tom Cruise’s longtime trainer, a nine-step regimen emphasizes dynamic stretching, strategic HIIT, precise hydration, anti-inflammatory nutrition, quality sleep, strength training, mindfulness, and cold exposure. Each practice targets cellular aging pathways—boosting synovial fluid, growth hormone, mitochondrial function, autophagy, and stress resilience—to support sustained vitality and slow biological aging across all fitness levels.

Key points

• Dynamic stretching increases synovial fluid production and restores joint range of motion.
• 20-minute HIIT sessions elevate growth hormone by over 500%, enhancing muscle preservation and metabolic health.
• Cold exposure induces heat-shock proteins and activates brown adipose tissue, improving cellular repair and energy metabolism.

Why it matters: By integrating simple, science-backed daily practices, this regimen offers a scalable strategy to delay aging and enhance long-term healthspan.