Aim for at least 2 grams of marine omega-3 fatty acids (EPA/DHA) daily, preferably from cold water fish or high-quality triglyceride-form supplements, as this is a powerful anti-inflammatory and linked to increased life expectancy.
Use a sauna 4-7 times a week for at least 20 minutes at around 174°F to achieve a 50% reduction in cardiovascular mortality and over 60% reduction in dementia and Alzheimer’s risk, or 2-3 times a week for moderate benefits.
Measure your vitamin D levels via blood test and aim for 40-60 ng/mL, as vitamin D is a crucial steroid hormone regulating over 5% of the human genome and activating brain serotonin production.
Supplement with vitamin D3, adjusting dosage based on blood tests (e.g., 4,000 IUs to raise levels by 20 ng/mL), or take 1,000-5,000 IUs daily as a general safe range, but do not rely solely on fish for correction.
Engage in deliberate cold exposure (e.g., 3 minutes at 49°F in a cold tub) before mentally demanding tasks or when anxious, as it enhances mood, focus, and provides a sustained dopamine elevation.
Ensure adequate magnesium intake by consuming dark leafy greens (kale, spinach, chard) or supplementing with forms like magnesium malate or threonate (e.g., 130-135 mg doses to avoid GI distress), as magnesium is essential for ATP production and DNA repair.
Engage in comprehensive blood testing regularly (e.g., via Function Health) to get a detailed snapshot of over 100 biomarkers, which is vital for detecting and managing aspects of mental and physical health.
Eat broccoli sprouts for up to 100 times more sulforaphane than broccoli, or add 1 gram of ground mustard seed powder to cooked broccoli to increase its sulforaphane content fourfold, as sulforaphane activates powerful detoxification pathways like NRF2.
Perform 10-minute Tabata-style high-intensity interval training (20 seconds on, 10 seconds off) on a stationary cycle three times a week, pushing hard, as it is an efficient way to stimulate physiological benefits.
Drink one packet of Element electrolyte mix in 16-32 ounces of water first thing in the morning and during physical exercise, especially on hot days, to ensure proper hydration and adequate electrolytes (sodium, magnesium, potassium) without sugar.
Use sauna sessions for learning and memorization, as the semi-stressful environment can aid in the retention of information by aligning with the inverted U-shaped function of adrenaline and memory.
Gradually increase the duration and frequency of cold exposure to promote cold adaptation, which leads to increased mitochondria in adipose and muscle tissue, more efficient uncoupled thermogenesis, and improved metabolic health.
If a sauna is unavailable, take a hot bath at around 104°F for 20 minutes, submerged from the shoulders down, as this mimics sauna benefits by robustly activating heat shock proteins and increasing brain-derived neurotrophic factor (BDNF).
Supplement with moringa powder (e.g., Kooli Kooli brand) by adding it to smoothies, as it activates the NRF2 pathway similarly to sulforaphane for detoxification benefits.
Take AGZ sleep supplement 30-60 minutes before sleep nightly, as it contains sleep-supporting compounds in optimal ratios to help you get better sleep and wake up feeling refreshed.
Use the IFSO website (international fish oil standards) to verify omega-3 supplement quality, ensuring accurate concentration, low contaminants (mercury, PCBs, dioxins), and low oxidation (TOTOX under 10, ideally under 6).
Store omega-3 supplements in the refrigerator, as polyunsaturated fatty acids are extremely prone to oxidation, which can degrade their quality and effectiveness.
Continue to get adequate sun exposure even when supplementing with vitamin D3, as sun exposure provides other benefits beyond just vitamin D synthesis, though efficiency decreases with age.
Consult a physician before using a sauna, especially if elderly, pregnant, prone to low blood pressure, or have heart conditions, and never drink alcohol while in a sauna, as it is a stressful environment with mild safety concerns.
Limit tuna consumption if blood tests reveal elevated mercury levels, and increase intake of leafy greens while supplementing with NAC (N-acetylcysteine) to support glutathione production and detoxification.
Include green apples and tart cherries in your diet, as they are high in malic acid, which is beneficial for gut health and can complement magnesium supplementation.