Aim for 2-4 grams of EPA per day, primarily from high-quality triglyceride fish oil supplements, or marine sources like sardines and salmon. Store fish oil in the refrigerator to prevent oxidation and consider measuring your Omega-3 Index (red blood cell levels) to track long-term status, re-testing after 120 days.
Get your 25-hydroxy vitamin D levels tested and supplement with Vitamin D3 (e.g., 1000-5000 IU daily) to reach and maintain levels between 40-60 nanograms per milliliter. Additionally, expose a substantial amount of skin to sunlight for 20-30 minutes, three times a week, to naturally produce this steroid hormone.
Boost your intake of dark leafy greens like kale, spinach, and chard, as magnesium is central to chlorophyll. Supplement with magnesium (e.g., 130-135 mg daily), choosing forms like malate for general use or threonate/bisglycinate for sleep support, to aid ATP production, DNA repair, and vitamin D metabolism.
Utilize a sauna 4-7 times per week for at least 20 minutes at 174°F (79°C) or higher, ideally with 10-20% humidity, to significantly reduce the risk of dementia, Alzheimer’s, and cardiovascular mortality. This heat stress mimics moderate aerobic exercise, activates heat shock proteins, and promotes heavy metal excretion.
Immerse yourself in cold water (e.g., 49°F/9.4°C) for at least 20 seconds, ideally up to the neck, to increase norepinephrine and dopamine, improving mood, focus, and reducing anxiety. This practice also stimulates non-shivering thermogenesis and mitochondrial biogenesis, leading to ‘browning of fat’ and improved cold tolerance.
Consume broccoli sprouts (rich in sulforaphane) or add 1 gram of ground mustard seed powder to cooked broccoli to boost sulforaphane levels. Alternatively, supplement with moringa powder (e.g., 1 heaping tablespoon daily), as both activate the NRF2 pathway, enhancing detoxification and glutathione production.
Include high-intensity interval training (HIIT), such as 10-minute Tabata sessions on a stationary cycle three times a week, to stimulate mitochondrial biogenesis. Also, incorporate regular long runs for mental clarity, problem-solving, and creativity, and ensure adequate strength training for muscle mass maintenance as you age.
If a sauna is not accessible, take a hot bath at around 104°F (40°C) for 20 minutes, immersed from the shoulders down. This can robustly activate heat shock proteins and increase brain-derived neurotrophic factor (BDNF), mimicking some benefits of sauna use.
Leverage semi-stressful environments, such as a sauna, to aid in the learning and retention of information. The release of adrenaline and norepinephrine during moderate stress creates an optimal state for memory formation.
When transitioning from hot (sauna/jacuzzi) to cold (plunge/pool) exposure, wait a few minutes in between to allow your body to adjust. This helps prevent rapid blood pressure changes and associated symptoms like vertigo or lightheadedness.