What Is Longevity Recomp?
If I were to use a singular diagnostic test to assess a person’s longevity status (and methods for its enhancement), apart from their VO2max (the most direct inclusive-fitness test we have) – it would be a body composition assessment (performed by DEXA).
This is because it offers us both a direct measurement of a person’s structural-integrity status (whether they’re under-muscled or over-fat) and an indirect assessment of their fitness status (the lower a person’s muscle mass the lower their strength and power), energy-balance status (whether they’re over-nourished and/or under-active), and metabolic-health status (whether their muscle and fat status has crossed a health-harming threshold).
We know that when a person is under-muscled and over-fat that they’re more likely to be over-nourished, under-active, less healthy, more injury-prone, weaker and less fit, and therefore carry a greater risk of dying younger. (Quite literally the opposite of longevity)
Conversely, individuals who carry higher levels of muscle-mass and little-to-no excess body fat are generally healthier, fitter, and in better overall shape. In fact, and not surprisingly, the fittest individuals possess the best body composition numbers.
It is for this reason that I focus on fitness-based energy-balance guided by body composition data as opposed to weight-loss (sedentary-based caloric-restriction) guided by the scale. The former approach directly tracks and improves one’s longevity status while the latter detracts from it.
Longevity Recomp, therefore, is the process by which I help individuals restore lost muscle and lose excess body fat (body recomposition) via enhanced functional ability in a calorically-controlled state for the purpose of enhancing their long-term health (longevity).
Your Journey Starts With A Fat-Loss Plan – Custom Designed Based On Your Longevity Recomp Status
Longevity Recomp Assessment (LRA)
What, how much, and how often you should eat, fast, and exercise – depend on your body-fat and muscle-mass status (as measured by a reliable body composition and behavioural assessment), NOT on your feelings manipulated by fads.
Jelena’s Longevity Recomp Assessment (LRA) is a once-off, 3-part, 1-on-1 service that includes:
1) Data-analysis *body composition and behavioural, 2) Program-design *a 5-part lifestyle-plan
3) Coaching *a 90 min, 1-on-1 coaching session.
STEP #1: Onboarding (4-Actions)
Once you’ve booked your assessment, you’ll receive a detailed email to help you complete a self-guided 1) nutrition-analysis, 2) lifestyle-questionnaire, 3) DEXA-scan, and 4) body-photo shots. This step should take no longer than 1-2 hours to complete (provided you already possess a recent DEXA-scan report). Don’ have a report? Give yourself a week or so to get one (don’t worry, we’ll help).
STEP #2: Planning (5-Actions)
After we’ve collected the necessary data, we 1) transfer your data into your *tracking sheet, 2) score your status using 8 longevity biomarkers to stratify 3-levels of risk: *deficient, healthy, or fit, 3) set goals for each biomarker based on your status, 4) prescribe the behavioural changes necessary to achieve those goals, and then 5) convert this report into an *easy-to-follow plan. This takes us 3-5 hrs per report.
STEP #3: Coaching (3-Actions)
After the onboarding and planning-phase, you will be able to book your 3-part, 90 minute, 1-on-1 coaching session directly with Jelena. This coaching session is designed for Jelena to 1) get to know you better *Q&A, 2) interpret your fat-loss plan *mentoring, and 3) make any necessary adjustments to the plan in real-time to ensure it’s a perfect fit *integration.
How I’ve Helped Myself And Others
Like with most of my clients, my story starts with my very first DEXA-scan and blood-test report, the results of which marked the day that changed everything for me.
What Others Say…
Nadia Viljoen (6 Weeks)
“I couldn’t believe that a single resistance exercise session each week coupled with walking produced a sufficient calorie deficit for me to lose 2.2 kg of fat in 6 weeks. As a busy mom this is exactly the advice I needed. I can’t wait to see where I’ll be in 6 months. Thank you, Jelena.”
Crystal Norton (3 Months)
“There’s nothing like a DEXA scan to show you what’s really going in your body. I can’t believe making three simple changes, strength training twice per week, doubling protein, and a small sustainable calorie deficit, allowed me to lose 7 kg of fat and pick up 3 kg of muscle in three months.”
Hetty Teuber (6 Months)
“There’s nothing worse than a test telling you what you already know absent any guidance to improve the situation. Jelena’s plan told me precisely what to do when, why, and for how long. I lost 7 kg of fat and gained 3 kg in muscle in only 6 months (improving my longevity score from 44% to 73%), exactly as my spreadsheet predicted.”
Book An Assessment
Choose Your Investment
BEST VALUE
$495/once
Your LRA Includes:
1x Data Integration (Sheet)
1x Lifestyle Plan (PDF)
1x Coaching Session (Video)
1x Follow-up Q&A (Email)
*DEXA-scan fees (~$100 USD/scan) NOT included in LRAs
PAYMENT PLAN
$185/m x 3
Your LRA Includes:
1x Data Integration (Sheet)
1x Lifestyle Plan (PDF)
1x Coaching Session (Video)
1x Follow-up Q&A (Email)
Useful To Know
Do I need to do a DEXA scan (and is it included in the price)?
For the best possible experience, a DEXA scan is highly recommended as it reports on the variables that matter most for our purposes, such as ALMI, VAT, and BMD (which you'll learn all about soon), alternative methods do not.
But in case you have no way of acquiring a DEXA scan (due to location or other reasons), alternatives such as Fit3D/Styku-scans, skinfold-callipers, or SPREN-images can be used as proxies.
Regardless, we will send you a DEXA-scan guide (here, download it now) to help you locate a facility, make an appointment, and do your scan during the onboarding-phase. Again, if none are available, we'll help you with alternative tests also.
A single DEXA-scan will cost you approx. $100 USD (subsequent scans become less), depending on your location. And no, it's NOT included in your LRA.
What If I need coaching (not just a solo-plan)?
Whether you want a once-off plan (to follow on your own), like Jelena's LRA, or you need continuous behavioural support (compliance with a plan), both paths start with an assessment.
In fact, the best assessments are those that are able to determine the precise behavioural needs of the individual, based on both their body composition status and lifestyle conditions, which dictates the type and extent of coaching they may or may not need.
In short, we will discuss your coaching needs, if any, as well as the coaching options available during your coaching session and follow-up email.
How long does an LRA take from start to finish?
In total, an LRA is an 8 hr service that can be rendered over as little as 2-3 days, depending on how long it takes you to complete step-1, the onboarding-phase.
Assuming you already have your DEXA scan report, the onboarding phase should take you no longer than 1-2 hrs to complete.
It takes us roughly 3-5 hours (over 1-2 days) to design your personalised lifestyle plan based on the data you shared during the onboarding-phase.
Once both the onboarding and planning phase have been completed (4-7 hrs), you will be able to schedule and attend the last phase of your LRA, your 1:1 integration coaching-call (90 min) with Jelena herself.
What does "Longevity Recomp" mean again?
"Longevity Recomp" refers to the change in body composition that correlates most closely to a person's longevity.
It is the body composition (fraction of muscle, bone, and fat mass) profile that best facilitates and supports one's health (cardiovascular and metabolic), functional ability (fitness), and body shape (aesthetics).
It looks different for everyone, but the stages of "longevity recomp" development are the same:
1) Losing excess fat while;
2) Restoring mobility and flexibility
3) Rebuilding muscle, strength, and muscular endurance
4) Laying an aerobic and anaerobic foundation
5) Practicing physical skills
This is very different than merely losing weight for its own sake. Weight loss independent of the above 2-5 integrated stages leads to losses in not just fat but also muscle mass (and with it muscle function).
I'm a 10X-Certification graduate, will I benefit?
The 10X Certification is a 4-month, group-based, DIY-course focused primarily on mastering efficient training-methods for rapid strength/muscle development.
An LRA is an immediate, 1:1, done-for-you service focused primarily on mastering efficient nutritional, fasting, and training (including but not limited to 10X) methods for rapid, lasting fat-loss.
As you can see, an online-course isn't really comparable to a 1:1 service.
It is therefore not uncommon for 10X graduates to do an LRA to help them tweak their body-fat values to more desirable levels (below 20% for females and 15% for males).