Undergo longitudinal deep molecular profiling (e.g., genomics, proteomics, metabolomics) to establish your personal health baseline and detect subtle shifts that may indicate early disease onset before symptoms appear, enabling proactive management.
Regularly wear a smartwatch or other wearable device that tracks resting heart rate and skin temperature, as a sustained elevation in these metrics can indicate early signs of illness (e.g., viral infections, Lyme disease) even before symptoms appear.
Wear a continuous glucose monitor (CGM) to understand your unique blood glucose response to different foods and lifestyle factors, allowing you to personalize your diet and habits to keep glucose levels under control and detect prediabetes early.
Engage in daily exercise, including weight training, to maintain muscle mass, combat sarcopenia, promote immune health, and improve overall longevity and health, especially as you age.
Understand your personal “ageotype” (e.g., kidney, liver, immune, metabolic ager) through deep profiling to implement targeted lifestyle interventions, such as increasing water intake for kidney aging or consuming immune-boosting supplements for immune aging.
Identify and avoid specific foods that cause significant blood glucose spikes for you, such as white rice, cornflakes with milk, or foods with hidden sugars (e.g., sugary barbecue sauce), based on personal CGM data.
Engage in a brisk walk or exercise shortly after eating foods that typically cause glucose spikes to significantly suppress those spikes and improve glucose regulation.
Aim for a daily fiber intake of around 30 grams (from sources like carrots or fiber supplements) to support gut health and overall well-being, as most people consume significantly less than recommended.
Engage in activities that promote sweating, such as exercise or sauna bathing, to help excrete certain xenobiotics and heavy metals like mercury from the body.
Consume sulforaphane, found abundantly in cruciferous vegetables like broccoli sprouts, to enhance the body’s excretion of airborne pollutants like benzene and acrolein by activating the NRF2 pathway.
If diagnosed with diabetes, seek deep profiling to understand the specific underlying cause (e.g., insulin resistance, insulin production, insulin release) to ensure you receive the most effective, personalized treatment.
Monitor your heart rate variability (HRV) using a smartwatch or wearable device, as it is a key measure of heart health, and significant changes or a constant heart rate could indicate underlying issues like atrial fibrillation.
Explore personal microbiome analysis to understand your gut composition, which can inform personalized dietary choices, especially regarding fiber intake, as different microbiomes degrade fibers differently.
Consume psyllium husk, which contains ispaghula, to help lower cholesterol levels.
Use exposome tracking (if available) or careful observation to identify specific environmental allergens that trigger your allergic responses, allowing you to make informed decisions like removing a problematic plant.
Enroll in the Stanford Innovations Lab’s wearables study at innovations.stanford.edu/wearables to contribute data that helps improve algorithms for real-time illness detection (including COVID-19 and other respiratory illnesses) and receive alerts if your heart rate jumps up.
Adopt a mindset of collecting more personal health data through wearables and molecular measurements to establish your health baseline and monitor shifts, enabling a deeper understanding of your health and early detection of issues.