The Longevity Manual
It is not just part of getting old.
Four illustrated books for life after sixty, in one download: what to eat for your heart, brain and legs, what your body repairs while you sleep, which supplements earn a place on the shelf, and a fifteen-minute morning routine for stiff joints.
From the Pages
“Where the evidence is good, I say so. Where it is thin, I say that. Where a bottle can land you in the hospital, I say that loudest of all.”
The Supplement Shelf TruthBefore You Begin
“I watched too many good people accept broken sleep as the price of age, when most of what was breaking it could be fixed.”
The Nighttime Repair GuideBefore You Begin
“I am not going to promise you that fifteen minutes will add ten years to your life. Nobody honest can promise that.”
The 15-Minute Longevity HabitBefore You Begin
“Is That Just Part of Getting Old?”
Stiff knees in the morning. A night that breaks at three and never mends. A kitchen cupboard that has slowly filled with bottles nobody can quite remember buying. A plate that has not changed in thirty years, even though the body it feeds has.
Most people past sixty are told, or tell themselves, that this is simply what age costs. These four books were written to answer that, one plain chapter at a time.
The Longevity Manual covers the four things you do every single day whether you think about them or not: you eat, you sleep, you swallow what is on the shelf, and you get out of bed. Each book takes one of them and works through it the way a careful doctor would at the kitchen table — what is going on, what helps, what does not, and what to ask your own doctor before you change anything.
There are no miracle foods in here, no secret pills and no brand names. There are a plate you can draw from memory, a two-week sleep log, a brown-bag worksheet for your supplements, and a routine card you can tape inside a cupboard door.
The Difference
| Most health advice you run into | The Longevity Manual | |
|---|---|---|
| What it is selling | A powder, a pill, a gadget or a subscription | Nothing. No brand, store or supplement company is named anywhere in the books |
| What it promises | Ten years younger in ten days | What the evidence shows — and a marked box in the chapters saying where it stops |
| Who it is written for | A thirty-year-old with a gym membership | Adults past sixty, with the medicines, joints and appetite that come with it |
| Your prescriptions | Never mentioned | Whole chapters organised by the medicine you already take |
| What you do next | “Eat better, sleep more, move more” | One to three small things to try tonight or tomorrow morning |
| What you keep | A video you cannot find again | 451 pages plus printable plans, logs, worksheets and cards |
What’s Inside
The real contents of every book, taken from its own contents page.
About These Books
The Longevity Manual is published under the name Dr. Thomas Hartman and grew out of the videos on the channel of the same name. The videos run about ten minutes. The books are where the rest of it goes: the detail, the exceptions, the tables and the pages you fill in yourself.
All four are written to the same rules.
The limits are printed
Chapters carry a shaded box saying what the evidence does not show, what can go wrong, and when to see someone.
Nothing is for sale inside
No food, product, store or supplement brand is named, so there is nothing in the pages to buy next.
Your doctor stays in charge
Every book says it plainly: do not start, stop or change a medicine because of something you read here.
Short enough to use
One chapter is an evening’s reading, and each closes with something small to try the same day.
Questions
How do I know this is sound, and not more internet health talk?
Read it the way you would read anything about your health: with your own doctor in the loop. The books are built for that. Studies are described in plain language and noted briefly so you or your doctor can look them up, the limits of the evidence are marked in the chapters, and no product is being sold inside. These books are general education. They are not a diagnosis, and they do not replace the person who knows your history.
The videos are free. Why buy the books?
Because a ten-minute video cannot hold a food-and-medicine interaction table, a two-week plate plan, a sleep log, a brown-bag worksheet or a thirty-day routine log. The videos introduce an idea. The books are the reference you keep, print from and take to an appointment.
Why is the whole collection only $29.99?
They are digital books — no printing, no shipping, no warehouse. Bought one at a time the four come to $73.98. Most readers want more than one, so the collection is priced so that taking all four costs about the same as taking one long book.
What format are they, and how do I get them?
Each book is an illustrated PDF. Checkout is handled by Gumroad, and the download link arrives on screen and by email as soon as you pay. PDFs open on a phone, tablet or computer, and the plans, logs and cards can be printed at home.
Can I buy just one book?
Yes. Every book has its own button at the top of this page and again under its contents list. The two long books are $27 each and the two short ones are $9.99 each.
Do I need to change my medicines or see my doctor first?
Do not change any medicine because of these books. Where a food, a supplement or an exercise can interact with a condition or a prescription, the chapter says so and tells you what to ask. Check with your doctor before starting a new exercise routine or supplement.
Four books. One download.
Food, sleep, supplements and movement after sixty — 451 pages you can start using tonight.
Get All Four Books — $29.99