Question 1

What are the most important free longevity levers in perimenopause?

Accepted Answer

The best-evidenced levers cost nothing: two short strength sessions per week, regular moderate movement (Zone 2), enough protein, around seven hours of sleep, and real recovery. Studies link exactly these basics to a lower risk of many age-related diseases — more than any supplement.

Question 2

How much strength training do I really need?

Accepted Answer

Less than most people think. In a large meta-analysis, the biggest effect on all-cause mortality appeared already at around 30–60 minutes of muscle-strengthening activity per week (Momma et al. 2022). Two consistent sessions cover most of the benefit.

Question 3

Why does my weight go up when I start strength training?

Accepted Answer

Because your body builds muscle while losing fat. On the scale that often looks like a standstill — even though body composition is changing. A plateau at the start is usually a good sign, not a reason to stop.

Question 4

What is VO₂max — and why does it matter?

Accepted Answer

VO₂max reflects your cardiorespiratory fitness. It is one of the markers most consistently associated with long-term health: higher fitness was linked to substantially lower mortality in large analyses (Mandsager et al. 2018). The biggest benefit comes from the step from inactive to moderately active.

Question 5

What is biological age (PhenoAge)?

Accepted Answer

PhenoAge is a research concept that estimates, based on established lab values, how old your body biologically appears — compared with your chronological age (Liu et al. 2018). PeriTrack can compute an orientation snapshot from it. It is not a diagnosis and does not replace medical assessment.

Question 6

Do I need supplements for longevity?

Accepted Answer

Supplements can make sense — but only once the basics are in place. Strength training, endurance, protein and sleep have stronger effects and cost nothing. Supplements are an add-on, not a replacement for the basics.