Optimize lifestyle factors like avoiding smoking, excessive alcohol, and addressing childhood obesity and lower education to significantly reduce your risk for dementia and Alzheimer’s disease, as countless studies show the incredible power of lifestyle.
Incorporate both cardiovascular and resistance training into your routine, as both forms of exercise have proven beneficial effects on overall health and longevity.
Ensure you get bright light exposure during the day, ideally from sunlight, and keep your nights dark to improve mental health, reduce susceptibility to mental health conditions, and support overall well-being.
Adopt a diet that includes a variety of foods, including fruits and vegetables, and practice moderation in both eating and drinking, as excess in any single food or drink is detrimental.
Actively engage in social interactions and maintain a strong community, as being social and connected is one of the most common aspects observed in people who live the longest.
Consider using emerging platforms like Vero Compass that combine biological signatures with clinical and wearable data to predict which organs may be aging faster and receive tailored interventions, including lifestyle changes, to optimize their function.
Actively seek out and engage in activities, both cognitive and physical, that you find challenging but choose to do, as pushing through these difficulties can lead to significant personal and neurological benefits.
Refrain from continuous snacking throughout the day, as the human body evolved to experience periods of starvation and constant eating may be detrimental to metabolic activity.
Incorporate regular outdoor running (e.g., two 5-10K runs per week) and daily Pilates into your fitness regimen, as this is the personal exercise routine of an expert in aging and rejuvenation.
Include 100% dark chocolate in your diet, perhaps with coffee after lunch, as it is high in polyphenols, stimulates the brain, and can contribute to feelings of happiness.
Make an effort to consume fresh fruits and vegetables, ideally from your own garden or local sources, and cook your own meals to have better control over the ingredients and avoid processed foods.
Use wearable devices to track metrics such as steps and sleep quality (e.g., deep sleep duration), as these tools can provide useful insights into your daily health and well-being.
If access to sufficient sunlight is limited, use a 10,000 lux artificial light source in the morning (e.g., in the kitchen or bathroom) to help offset seasonal depression and stimulate beneficial morning cortisol and catecholamine spikes.
If you choose to take supplements, ensure they are from a reputable source, third-party tested, and used within their recommended time frame, as many supplements may not contain what is stated on the label or can degrade quickly.
Be extremely cautious and avoid taking any treatments, especially those involving injections of cells or unproven factors, that are not rigorously tested, clinically controlled, and prescribed by a trusted clinician due to potential dangers.
Minimize your exposure to plastics and BPA-containing cans when consuming food and drinks, as these chemicals can accumulate in the body, and their long-term effects on lifespan are unknown.
Do not bank your own blood with the expectation of using it for rejuvenation purposes, as pooled young blood from multiple individuals has been shown to be beneficial, negating the need for personal banking.
Do not rely on NMN or similar NAD-boosting supplements as a proven method to extend human lifespan, as there is currently no validated clinical evidence in humans for this effect, despite some beneficial effects in animal models.
Do not assume clear benefits of fasting for human longevity based on current clinical studies, as the field is complex, and animal study results may not directly translate to humans.
Do not rely on mental exercises to reverse cognitive impairment once it is established, as studies in patients with existing cognitive issues have not shown significant benefits from such interventions.