Building Better Longevity Protocols: Gender-Personalised Solutions

Men and women age differently — in biology, hormones, and lifestyle. This post explores why longevity protocols must be personalised, gender-aware, and grounded in both science and lived experience.

I’ve spent the last few years building Xandro Lab — a longevity science company focused on performance, recovery, and aging well. While I’m just 30, my daily work puts me in conversations with people in their 40s, 50s, even 80s — men and women alike — navigating aging in real time.

One pattern keeps surfacing: men and women don’t just age differently — they live differently. From hormones and health goals to life phases and injury risks, gender shapes how we experience longevity.

This blog is part research, part reflection. Written with the help of ChatGPT and voice notes on the go, it’s my attempt to explore gender-personalised approaches to aging — and invite others into that journey.

Today’s reading list -

1. Why Gender Still Gets Overlooked in Longevity Science

2. The Biology Gap: Hormones, Muscle, and Metabolic Aging

3. Movement and Recovery: Different Risks, Different Responses

4. Nutrition and Supplementation: The Case for Dosing by Gender

5. Mindset, Motivation, and Social Conditioning

6. What We Tried (and What Didn’t Work — Yet)

7. Designing Better Protocols — With Gender in Mind

8. Closing Note

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1. Why Gender Still Gets Overlooked in Longevity Science

Longevity is often framed as a universal goal — and with good reason. We wish to live longer, healthier, sharper? But many of the protocols, studies, and interventions that dominate the conversation are based on male physiology, then generalized to everyone else.

Women are still underrepresented in trials for key interventions like fasting, exercise intensity, supplement dosing, and even diagnostic thresholds. Despite growing awareness, many studies continue to exclude women or fail to disaggregate results by sex. In one 2021 review of exercise studies, over half excluded women entirely, and only ~18% of participants were female on average. That’s a major blind spot in research that claims to help people age better.