Recognize that 80% of your future longevity and health is within your control through lifestyle choices, empowering you to make impactful changes.
Don’t wait for a traumatic health event in your life or your family’s to start making changes; begin implementing longevity strategies now.
Commit to consistent daily efforts over a long period, understanding that longevity benefits accrue gradually and require sustained dedication, not just short-term attempts.
Understand that lifestyle interventions (diet, exercise, hot/cold therapy, mental state) and supplements have additive benefits, meaning combining them yields greater results than relying on just one.
Always consult with a physician before making significant dietary or lifestyle changes, especially if you have existing health conditions or specific body weight needs.
Induce perceived adversity in your body through practices like skipping meals, eating less protein, experiencing hot and cold temperatures, and consuming a Mediterranean-type diet to activate survival pathways and slow the epigenetic clock.
Fast for at least 14 hours daily to achieve significant health benefits such as improved metabolic stability, lower blood sugar levels, and better cholesterol.
Do not attempt extreme fasting immediately; gradually work up to longer fasting periods and use tricks like drinking water or tea to help manage hunger.
Skip one meal a day to fast for 16 hours, often by having a late lunch or early dinner, utilizing your sleep period as part of the fasting state.
Aim for approximately 20 hours of fasting on good days by skipping breakfast and often lunch, which can be a more advanced form of intermittent fasting.
Fast for more than three days occasionally (e.g., every few weeks for 3-4 days, or a week-long fast four times a year) to activate beneficial protein recycling known as autophagy.
You can still reap the benefits of fasting even if you consume the same total calories within a shorter eating window, as the timing of meals is crucial.
Focus mainly on plant-based foods, as they have fewer available amino acids and a ratio that activates survival pathways like mTOR, which is crucial for longevity.
Follow a Mediterranean, vegetarian, or vegan diet, as these are known to be healthy and conducive to longevity by activating the body’s natural defenses.
Alternate between periods of dietary adversity (e.g., plant-focused, lower protein) and occasional abundance (e.g., extra protein on workout days) to maximize longevity benefits.
Progress towards a diet with less or no meat, as this can improve health markers like cholesterol and triglycerides, particularly beneficial for those with a family history of heart disease.
Cut down on high carbohydrate foods, particularly bread, as this can lead to immediate improvements in biochemistry levels, especially glucose.
Consider reducing or eliminating dairy from your diet, as it has been observed to improve blood biochemistry and overall health markers for some individuals.
Consume carbohydrates after eating protein to help prevent blood glucose levels from spiking too high, which is beneficial for metabolic stability.
Opt for plants that are stressed (e.g., organic, locally grown, not “pretty”) as they produce more health-promoting molecules that can trick your body into activating longevity defenses.
Consume brightly colored fruits and vegetables (orange, dark green, red) as their colors indicate the presence of protective and health-promoting chemicals.
Prioritize organic and in-season vegetables and fruits, as they are more likely to have the abundance of nutrients and beneficial chemicals desired.
Begin your day with a cup of hot, unsweetened matcha green tea to boost your body’s defenses, provide beneficial molecules, and help suppress hunger, reducing the need for breakfast.
Recognize that sufficient sleep is crucial for preventing premature aging and maintaining metabolic health, as sleep deprivation can disrupt the body’s internal clock and lead to health issues like diabetes.
Use a bed or system that can reduce your body temperature during the night to promote deeper and more restorative sleep.
Incorporate meditation into your nightly routine most days, as it can be very helpful for improving sleep quality and overall well-being.
Engage in at least two, preferably three, types of exercise: yoga/Pilates for joint flexibility, weightlifting to maintain muscle mass, and aerobic exercise (losing your breath for 10 minutes, 1-3 times a week).
Regularly use saunas, as there is significant evidence suggesting benefits for heart health, similar to the effects of exercise.
Expose your body to cold temperatures (e.g., cold tubs) to activate brown fat, which can rev up metabolism and secrete signals that promote overall body health.
Actively work to reduce chronic psychological stress, depression, and worry, as these states can lead to cortisol surges that are detrimental to health and reduce lifespan.
Employ techniques such as meditation and breathing exercises to manage and reduce psychological stress and excessive worrying.
Reduce worry by focusing on what you can control in the day and practicing gratitude for basic needs like food, shelter, friends, and family.
Seek out and maintain companionship, ideally with a reliable partner or a pet, as strong social connections are a crucial factor in reducing stress levels and promoting longevity.
Cultivate a sense of purpose and work towards goals that are bigger than yourself, as this can focus the mind, reduce stress, and is common among long-lived individuals.
Take simple precautions like holding onto handrails, maintaining hip strength, and ensuring a safe household environment to prevent falls, which can be life-threatening for older individuals.
Supplement with 1 gram of NMN (nicotinamide mononucleotide) daily to boost NAD levels, which are essential for life and activate sirtuin defenses, helping to restore youthful cellular function.
Take 1 gram of resveratrol daily, mixed with a small amount of yogurt or avocado, to ensure absorption and activate the SIRT1 longevity pathway.
If following a plant-based diet, use a supplement like Athletic Greens to ensure adequate intake of vitamins and plant-based whole foods, preventing nutrient deficiencies.
Discuss with your doctor the potential of taking Metformin (1 gram daily, or 2 grams for Type 2 diabetics), a drug associated with longer life and reduced disease in old age.
Begin meal skipping in your 20s (ensuring adequate calories) and start supplements like NMN and resveratrol in your late 20s or 30s, as the body’s natural defenses are stronger in youth.
Consider using services like Tally Health (tallyhealth.com) to measure your biological age via a cheek swab, allowing you to track the impact of lifestyle changes and potentially slow or reverse aging.
Proactively collect and share your personal health data from trackers and tests with your doctor, as they are often grateful for the additional insights to inform your care.
By consistently practicing core longevity habits—eating healthy (not too much), getting enough sleep, moderate physical and thermal stress, and managing mental stress—you can add an estimated 10 to 15 years to your lifespan.
Live each day as if it’s a miracle and time is short, adopting a ‘Carpe Diem’ motto multiple times daily to motivate action against ill health and death.
Take NMN (nicotinamide mononucleotide) in the morning to stimulate alertness, energy, and help reset your body clock, which can also aid in managing jet lag.