16-WEEK LONGEVITY & PERFORMANCE PROTOCOL

Decades

A private coaching program for men and women who intend to be in serious physical condition for the next 30 years.

The research on aging is clear. The habits you establish in your 40s, 50s and 60s determine your 70s, 80s and 90s. This program is built around that evidence, not just aesthetics, but the long game.

START YOUR LONGEVITY PROGRAM
16
Week
Protocol
49
Rony's age.
Still building.
1:1
Private
Coaching
14
Day money-back
guarantee

WHO THIS IS FOR

Built for one specific person. You already know if that's you.

Decades is a private coaching program for men and women in their 40s, 50s and 60s who take their physical longevity seriously. Not casually seriously. Actually seriously.

THIS IS FOR YOU IF

✓You're in your 40s, 50s or 60s, high-functioning, and physically capable, but want coaching designed for where you actually are now
✓You've read enough about longevity research to know muscle mass, sleep, and stress are the real levers
✓You travel, have an unpredictable schedule, and need a program that adapts to real life
✓You've had a previous injury and need programming that accounts for it, not around it
✓You're done experimenting and want someone to tell you exactly what to do

THIS IS NOT FOR YOU IF

×You're primarily motivated by aesthetics and want a 12-week body transformation
×You're looking for a cheap, app-based workout plan with occasional check-ins
×You want someone to just hand you a template and leave you alone
×You're not willing to be honest about your sleep, stress, and lifestyle
×You're not ready to commit to 16 weeks

WHAT THE PROGRAM IS

A system built around how the body actually works after 40.

I spent years in investment, where the job is to separate signal from noise. I've applied the same filter to the science of aging well. The result is a coaching framework grounded in the longevity research, not in what's trending in fitness.

01
Strength & MovementCompound resistance training designed for joint longevity. Power work to preserve fast-twitch function.
02
Nutrition & Hormonal EnvironmentProtein targets calibrated to your body and goals. No meal plans, no obsession.
03
Recovery & SleepSleep protocols and deload scheduling built into the program from the start.
04
Stress & ResilienceA program that bends with your life rather than breaking when it gets demanding.

THE PROGRAM

Three levels of engagement. One outcome.

The difference between tiers is not the quality of the programming, it's how actively I'm involved in your week. All three are billed monthly with a minimum commitment.

FOUNDATION
Foundation

For self-directed people who want a rigorously designed program and accountable oversight.

$600
per month
4-month minimum

WHAT'S INCLUDED

Custom 16-week programBuilt around your schedule, equipment, and movement history
Daily movement targetsNEAT protocols specific to your lifestyle
Nutrition frameworkProtein targets and meal timing, no meal plan required
Mobility protocolDaily 10-minute routine for your restriction points
Bi-weekly async video reviewsSend footage, get feedback within 48 hours
Private dashboardYour program and progress tracking in one place
Email support48-hour response, Monday–Friday
Program adjustmentsUpdated every 4 weeks based on progress
GET STARTED WITH FOUNDATION TIER
MOST CHOSEN
Protocol

For people who want active week-to-week coaching, not just a program reviewed periodically.

$1,100
per month
4-month minimum

EVERYTHING IN FOUNDATION, PLUS

Weekly 30-min video callsProgress, blockers, what's coming next week
Full nutrition protocolTestosterone optimization and anti-inflammatory eating
Sleep audit & protocolAssessment plus a specific improvement plan
Stress & recovery assessmentFramework for managing cortisol under load
Real-time program adjustmentsUpdated after travel, illness, or plateaus
Travel adaptationsHotel gym and bodyweight alternatives, ready
WhatsApp accessSame-day response, Monday–Friday
Monthly progress reportsWritten summary of what's changing
GET STARTED WITH PROTOCOL TIER
PRIVATE
Private

For people who want me functioning as a performance director for their physical life.

$2,200
per month
3-month minimum

EVERYTHING IN PROTOCOL, PLUS

Twice-weekly live callsFaster iteration, closer accountability
Lab work integrationBloodwork incorporated directly into programming
Bespoke supplement protocolWritten for you, not a generic list
Quarterly longevity assessmentVO2 max, grip strength, mobility, resting HR
Quarterly written reportProgress against longevity benchmarks
Direct phone & WhatsAppPriority access, same-day, always
Custom meal frameworkBuilt around your preferences and schedule
Lifetime resource accessMaterials and reports remain yours
GET STARTED WITH PRIVATE TIER
14
DAY
GUARANTEE

No risk. Start and decide.

Every tier of Decades includes a 14-day money-back guarantee. If you start the program and aren't satisfied in the first two weeks, for any reason, I'll refund you completely. No negotiation, no questions.

PREFER TO TALK FIRST?

Not ready to check out online? Let's talk.

Some people want a conversation before committing. Either works, message me directly or book a short call.

OPTION 1

Send a message

Quick questions, DM me on whichever platform you're already on.

f IG

OPTION 2

Book a 15-minute call

No pressure, just a chance to ask questions and see if this is the right fit.

Book a Call →

CLIENT RESULTS

What happens when the framework gets implemented.

"I thought I was just getting older. Turns out I was training wrong and sleeping badly. Three months in and I'm moving better than I was at 38."

ROBERT K.

51 · Protocol tier

"I travel 15 days a month. Every program I'd tried fell apart when I did. This one didn't, because it was built around that from day one."

MICHAEL T.

44 · Protocol tier

"The quarterly longevity assessment alone is worth it. Seeing the actual numbers change makes the work feel real in a different way."

DAVID A.

58 · Private tier

COMMON QUESTIONS

Honest answers.

Is this only for people who are already in good shape?

No. Most people who come to Decades haven't trained seriously in years, some haven't in a decade. The program starts from where you actually are.

I have a shoulder / knee / back issue. Can you work around it?

This is more common than not. Joint-safe exercise selection is a core principle of how I program, not a reluctant accommodation.

I travel frequently. Will the program break when I'm on the road?

Travel adaptations are built into the Protocol and Private tiers as standard. Foundation clients get travel frameworks in their initial program build.

How much time does this require per week?

30-minute sessions, 3-4 times per week, plus 10 minutes of daily mobility work. Around two hours of structured training per week.

What happens after 16 weeks?

Most clients continue. There's no obligation to and no automatic renewal, we assess together what the next phase looks like.

Will I work directly with Rony?

Yes. No team, no assistants. You work with me directly, at all tiers.

START THE PROGRAM

The habits you build
in the next 16 weeks
compound for decades.

Three tiers. One outcome. A 14-day money-back guarantee so you can start without risk.

START YOUR LONGEVITY PROGRAM

This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before changing your exercise, nutrition, or lifestyle.