A New Chapter in Longevity

Dear amigo,

For 30 years, I have coached people through changes in their bodies and their lives. After 25 years of writing and 39 books, I am asking a bigger question about the next 30 years: What are we doing all this for?

The workouts. The food choices. The effort to take better care of ourselves. What do we want that effort to make possible?

More time with the people we love. Enough strength and energy to participate in our lives. The chance to keep saying yes to the things that matter to us.

That is the purpose behind this next chapter of my work, and behind my next book, More Time Protocol™. Longevity, to me, means quality time. It gives our everyday habits a reason that reaches beyond the number on a scale.

Meet Virtual Jorge

If you watched the new opening of my podcast, you have already met another member of the coaching team. He introduces himself this way:

“I'm virtual Jorge. The real one and I share a mission, but only one of us needs coffee.”

Virtual Jorge is my AI coaching companion. He helps introduce ideas on the show and supports reflection and everyday habits between my live coaching sessions. I am still here, doing the coaching and having the conversations. He gives us another way to make the teaching easier to revisit. He does not replace a clinician or individualized medical care.

The new opening brings together what we are building: the Longevity Map, our free six-week challenge, and the question I want you to keep close as you read: What do I want more time for?

Your Longevity Map

The map gives that question a place to begin. Its three levels belong together, with each receiving focused attention during the six-week challenge.

Level 1: Belly Goes First

We begin with hunger, nourishment and an eating rhythm that fits your life. Physical hunger, emotional hunger and social hunger can call for different kinds of support. A nourishing meal matters. So can noticing the pattern after a stressful day, or making room for connection when you feel alone.

Your waistline can be one useful marker to follow alongside other measures of health. A tape measure cannot diagnose you or tell you how long you will live. Belly Goes First names our teaching focus, not a promise that fat will disappear from one particular place first.

Some adults may find time-restricted eating useful. Fasting remains optional, and adequate nourishment comes first. Talk with your clinician before changing meal timing if you take blood-sugar medication, have an eating-disorder history or have other relevant medical needs.

Level 2: Muscular Repair

I want you strong enough to enjoy the time you have. Carry your bags. Take the stairs. Get up from the floor. Keep participating in the life that matters to you.

This level focuses on strength, cardiovascular fitness and balance, with movement adapted to your current ability and health. We build gradually and make room for recovery.

Level 3: Circadian Repair

A better day also needs a place to rest. We look at sleep opportunity, morning light, consistent routines and evenings that help you wind down. Midlife symptoms and persistent sleep problems are reasons to bring your clinician into the conversation.

Movement and sleep begin from day one. The levels organize what we teach; each two-week block gives one area extra attention.

Six weeks to put the map into practice

My free six-week challenge runs November 30, 2026 through January 10, 2027, with live coaching on six Mondays at 5 p.m. Pacific.

• Weeks 1–2: Belly Goes First. Explore eating rhythm, nourishing meals, and physical, emotional and social hunger.
• Weeks 3–4: Muscular Repair. Build an appropriate plan for strength, cardiovascular fitness and balance.
• Weeks 5–6: Circadian Repair. Refine sleep, light and daily timing, then review what you want to continue.

Your included bonus is Virtual Jorge support between lessons, alongside my live coaching. Selected participants can use that support for reflection and everyday habits during the challenge.

Apply by November 23. We will select 100 participants and notify them by email. The challenge and included support are free for selected participants. No purchase is required, and applying does not guarantee a place.

Apply for the free challenge and included bonus

This week with Dr. Jason Fung

This next chapter also changes how I want us to hear my conversation with Dr. Jason Fung. Jason wrote the introduction to The Cruise Control Diet, and we have been talking about hunger for years. In part two of our San Diego interview, we discuss The Hunger Code, eating patterns, midlife and questions about GLP-1 medications.

One line stays with me: “These are all different types of hunger that have different toolkits.”

Listen for the pattern that sounds familiar in your own life. Is it arriving hungry for dinner? Reaching for food after a difficult day? Eating because the setting has become a cue? Noticing the difference gives us a more useful starting point than judging ourselves.

We also discuss weight-loss plateaus. A plateau does not mean a GLP-1 medication has stopped working, and the study discussed does not establish a two-year expiration date. Some people benefit from ongoing treatment. Work with your prescriber before changing or stopping medication.

Whether you use a GLP-1 or not, nourishment, movement, sleep and your relationship with food deserve attention. You belong in this conversation either way.

Watch the full episode with Dr. Jason Fung

Episode guide

00:00

Virtual Jorge, our next chapter and the challenge

08:13

Jason and I begin

23:57

Physical hunger

27:03

Emotional hunger

34:03

Social hunger and everyday cues

52:39

GLP-1s and the plateau question

1:41:39

Mindfulness without judgment

One question for your week

Write one sentence: I want more time for ____.

Then choose one small action that supports that answer. It might be a nourishing meal, an appropriate movement break, an earlier wind-down or a conversation with someone you miss. Begin where you are, and let your reason guide the next step.

Thank you for being part of this next chapter.

Con todo mi corazón,
Jorge Cruise

Educational discussion, not personal medical advice. Fasting is optional and is not appropriate for everyone. Consult your clinician before changing medication, fasting or supplements. Individual results vary.