Drastically reduce intake of sugar, flour, and ultra-processed foods, as these are major drivers of aging, inflammation, and chronic diseases, and are designed to be addictive, disrupting natural hunger signals.
Consume a wide variety of phytochemical-rich fruits and vegetables to activate beneficial longevity pathways, reduce inflammation, increase antioxidants, and improve mitochondrial and microbiome function.
Include healthy fats such as omega-3s, olive oil, avocados, nuts, and seeds in your diet, as they are crucial for overall longevity and health.
Increase your protein intake, especially as you age, aiming for 30-40 grams of high-quality protein (like animal protein with leucine) when refeeding, ideally within two hours of strength training, to build and maintain muscle mass which is critical for longevity and functionality.
Practice overnight fasting for at least 12-16 hours to inhibit mTOR, activate self-cleaning and repair mechanisms (autophagy), improve mitochondrial function, reduce inflammation, and enhance insulin sensitivity.
Consistently engage in a balanced exercise routine encompassing cardiovascular conditioning (30 mins, 3-4x/week, including interval training), strength training (30 mins, 3x/week), and flexibility exercises (15 mins, 3-4x/week) to activate longevity pathways and mitigate aging.
Actively cultivate deep social connections and a strong community, as loneliness is detrimental to health, being as dangerous as smoking two packs of cigarettes a day, and social networks profoundly influence gene expression and overall longevity.
Implement stress-reducing practices like meditation, as chronic stress can lead to numerous harmful biological effects and negatively impact overall health and longevity.
Prioritize getting adequate sleep, as it is a critical period for your body’s repair, healing, renewal, and brain detoxification, directly impacting overall health and longevity.
Deliberately incorporate beneficial stressors like overnight fasting, intense exercise, cold plunges (1-2 minutes), and saunas (30 minutes, 4x/week) to activate longevity pathways and strengthen your body.
Consider taking a basic multivitamin, vitamin D, and fish oil daily, as common nutritional deficiencies can hinder biochemical reactions essential for health and longevity, and this regimen can be inexpensive.
Reduce or eliminate alcohol consumption, as increasing evidence suggests it is not safe at any dose and can be detrimental to long-term health, brain function, and cancer risk; drinking two glasses of wine a day is considered a disaster for long-term health.
Engage in cuddling, as it can cause epigenetic reprogramming, which is a process that can help turn back the biological clock and promote longevity.
Shift your focus from merely extending lifespan to enhancing your ‘health span,’ ensuring you live better and add more life to your years rather than just more years to your life.
Actively reflect on your mortality and finitude to enhance the vibrancy of the present moment, prioritize your life, and align with fundamental truths, as emphasized in Buddhist teachings.
While intuitive eating can be beneficial, ensure your body’s biochemistry and metabolism are healthy first, as dysregulated signals from stress, fatigue, sleep deprivation, or an ultra-processed diet can lead to unhealthy choices.
Strive for metabolic resilience through healthy habits, as it allows your body to better handle various stressors and provides more flexibility in occasional dietary choices without adverse effects.
Incorporate breathwork practices into your routine, as it is mentioned as part of a personal longevity regime.
For those interested and with resources, explore advanced longevity compounds like NMN, NR, NAD, quercetin, urolithin A, or treatments such as hyperbaric oxygen and plasmapheresis, always considering the cost-benefit, risk-benefit, and consulting a doctor due to their experimental nature and expense.