Aim for 90% of your food intake to consist of whole, unprocessed foods to support overall health and reduce the likelihood of adverse metabolic responses.
Maintain a consistent bedtime by going to bed at the same time each night, as this practice is associated with lower glucose levels and improved sleep quality.
Engage in regular physical activity, as consistent movement is a fundamental factor for a long, healthy life and even short breaks from prolonged sitting are beneficial.
Build muscle mass through daily resistance training, alternating light days with more reps and heavier days for strain, to reduce muscle insulin resistance and maintain health.
Take a brisk 15-20 minute walk after eating to help suppress glucose spikes and mitigate post-meal sleepiness or brain fog.
Use a continuous glucose monitor (CGM) for about 14 days to understand your individual blood glucose response to specific foods and aim to keep levels between 70-140 mg/dL (or 70-180 mg/dL if diabetic).
Obtain baseline health measurements, such as whole-body MRIs and comprehensive blood tests, to track changes over time and detect potential health issues early, even before symptoms appear.
Foster strong social networks through family or community, as this is a common characteristic observed among populations with extended healthspans.
Do not eat for at least three hours before sleeping, as this practice is associated with lower glucose levels the next day and improved sleep quality.
Warm your sleeping environment during the last two hours of sleep to significantly increase the amount of REM sleep you get, enhancing restorative sleep.
Periodically throughout the day, perform a deliberate, long exhale to empty your lungs, as this can activate the vagal pathway, slow heart rate, and improve heart rate variability (HRV) during both waking and sleeping states.
Foster positive anticipation for the next day, as it is a strong determinant of sleep quality and can enhance the restorative effects of sleep, potentially allowing for quality sleep even with less total duration.
Understand that individual microbiomes react differently to various fiber types; explore different fiber sources (e.g., Metamucil, inulin) and potentially specific probiotics to optimize gut health based on personal response.
Filter your drinking water and avoid disposable plastic bottles to reduce exposure to microplastics and other potential contaminants.
Utilize services like IOLO (I-O-L-L-O) to track your ‘ageotypes’ through deep metabolic profiles, which provide AI-driven specific recommendations on foods and actions to improve metabolic markers.
Consider electroacupuncture for blood pressure management, as it has been shown to significantly lower blood pressure in some individuals.
If taking metformin or berberine, ensure sufficient consumption of starchy carbohydrates to prevent hypoglycemia and associated headaches.
If at risk for ALS, avoid overexercising, as it has been correlated with worse outcomes for the condition.
If you experience a severe concussion, especially in sports, consider finding a new sport to prevent further head injuries.
Use air quality monitors to understand exposure to particulates, allergens (like pollen), and chemicals (like DEET or pesticides) in your environment, and correlate with internal health markers.
Utilize AI-powered health platforms that integrate personal data (genomics, wearables, lab reports) to gain comprehensive insights and personalized recommendations for health management.