Key takeaway: Lasting longevity changes are built in focused 90-day blocks, not year-long overhauls. Dr. Szal’s approach: measure your baseline, commit to a few high-impact foundations like sleep, strength training, and stress regulation, then retest so you know what’s actually working.
Make the last 90 days of the year count
There are 90 days left in 2026, which makes this the perfect moment to watch Your 90-Day Longevity Blueprint, Dr. Sara Szal’s mainstage session from our San Francisco Women’s Health Summit, which is now available as a replay. Start the plan this week and you’ll finish as the new year begins.
Dr. Szal is a Harvard-trained physician, author of four New York Times bestsellers including Younger, and Director of Precision Medicine and Longevity at the Marcus Institute of Integrative Health. Her premise is simple:
A concrete plan beats a vague resolution.
Ninety days is long enough for new habits to show up in how you feel and what you measure, and short enough to actually stay committed. Or, as her closing note in the presentation puts it: "90 days to a new longevity baseline."
She opens with two women in her own family: a great-grandmother who lived to 97, sharp until her last breath, and a grandmother lost to cognitive decline years before she died. What made the difference? Her answer runs through the 12 hallmarks of aging, the interconnected pathways, from telomere attrition to chronic inflammation, that drive how our bodies age.
The blueprint gives three evidence-based habits per decade. In your 40s, you start the HRT conversation early, build VO₂ max and eat more protein than you think you need. After menopause, the rules change. Your 50s focus on fighting inflammation, feeding your microbiome and lifting heavy, at 80% or more of your one-rep max, because lighter weights no longer build muscle. Your 60s are about compounding your gains through social connection, balance and grip strength, and autophagy.
She also walks through the specific interventions that matter most for women at midlife and beyond, and shares her slides so you can build your own plan alongside her. Pick the one tip that feels most urgent for your decade, start Sunday, and track it for 90 days.
Note: You must be a member of the Livelong Women’s Circle™ to view this replay. If you aren’t a member of the Livelong Women’s Circle yet, you can sign up for a free account here. General members have 7 days of replay access; Inner Circle members have access forever. This session is also eligible for CE/CME credit for Inner Circle members.
Join us for an upcoming Studio Session
📍 Monday, October 5 · 10:00 AM PT / 1:00 PM ET — Bone Loss Is Not Inevitable: What Actually Rebuilds Bone and How to Know If It Is Working, with Dr. Doug Lucas and Sarah Glicken.
📍 Wednesday, October 14 · 9:30AM PT / 12:30 PM ET — Peptides, HRT and the Future of Wellness Medicine, with Dr. Renee Young
Headed to Dallas?
The Livelong Women’s Health Summit comes to Dallas on January 22–23, 2027, for two days with 1,000+ women and 100+ experts on living longer, healthier, and stronger.
Start your 90 days now and you’ll arrive with real progress to show for it in Dallas. 🤠 Early bird pricing is live through October 9, with General Admission starting at $395.
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The information provided about wellness and health is for general informational and educational purposes only. We are not licensed medical professionals, and the content here should not be considered medical advice. Talk to a doctor before trying any of these suggestions.
