Adopt a nutrition framework that prioritizes what essential micronutrients (vitamins, minerals, fatty acids, amino acids) your body needs, as this approach naturally clarifies what foods to avoid.
Aim for a minimum of 1.2 grams of protein per kilogram of body weight daily, increasing to 1.6 grams if physically active, to prevent muscle atrophy and support essential body functions.
Supplement with Vitamin D3, as most people are insufficient, especially with age and indoor lifestyles; a daily dose of 4,000 IUs is generally a safe and affordable bet.
If you don’t eat fatty fish regularly, supplement with about two grams of fish oil daily to raise your omega-3 index to a healthy level (8% or more), which is linked to increased life expectancy.
Engage in resistance training at any age to build and maintain muscle mass and strength, which is crucial for countering age-related muscle loss and preventing frailty.
Engage in short bursts of high-intensity exercise (1-3 minutes at 80% maximum heart rate) three times a week, as it’s associated with a 50% reduction in all-cause and cancer-related mortality.
Engage in deliberate heat exposure (hot sauna, steam room, hot bath) to elevate core body temperature, mimicking moderate-intensity aerobic exercise and providing cardiovascular adaptations.
Ensure adequate folate intake, primarily from leafy greens, as folate is essential for DNA synthesis, and deficiency can cause DNA damage comparable to ionizing radiation.
Eat dark leafy greens to increase magnesium intake, as nearly half the U.S. population is insufficient, and magnesium is crucial for energy production, damage repair, and reducing cancer risk.
Avoid processed foods because they lack nutritional value and essential micronutrients, providing only calories without the necessary building blocks for your body.
Do not add bananas (or beets, chard) to blueberry smoothies, as bananas contain polyphenol oxidase (PPO) which breaks down beneficial polyphenols from blueberries, significantly reducing their health benefits.
Use a hot sauna 4-7 times per week for the most robust benefits, as this frequency is associated with a 40% lower all-cause mortality and 50% lower cardiovascular-related mortality compared to once a week.
Aim for sauna sessions of at least 20 minutes (greater than 19 minutes) to achieve robust cardiovascular benefits, as shorter durations (e.g., 11 minutes) yield significantly less impact.
Ensure adequate magnesium intake, as it is a crucial cofactor for enzymes that convert Vitamin D3 into its active hormonal form; without enough magnesium, Vitamin D supplementation may not be effective.
When buying organic produce, prioritize thin-skinned fruits and vegetables like strawberries and apples, as they absorb more pesticides, while thick-skinned items like avocados and bananas are less critical.
Avoid cooking with vegetable oils, especially at high heat, because their high polyunsaturated fat content makes them prone to oxidation, which can create harmful compounds.
Build and maintain muscle mass earlier in life (peak 20-30 years old) to create a reservoir, as muscle mass naturally declines with age, making it harder to counter later.
Engage in deliberate heat exposure (e.g., sauna with steam) when feeling sick or under the weather, as it can mimic a fever response, activate heat shock proteins, and potentially boost the innate immune system.
Use sauna for mental well-being and stress management, as it can improve mood, reduce anxiety, and potentially sensitize endorphin receptors, leading to a better ability to handle stress.
Prioritize exercise, as it can mitigate some negative effects of insufficient sleep and is considered more important than sleep by the speaker.
Measure your omega-3 levels using an omega-3 index test (red blood cell analysis) to ensure you are getting enough, as a high index (8% or more) is linked to increased life expectancy.
When choosing omega-3 supplements, ensure they contain sufficient EPA and DHA, have low contaminant levels (mercury, PCBs), and low oxidation levels, as omega-3s are prone to oxidation.
Aim for daily magnesium intake of about 320 mg for adult women and 420 mg for men, potentially increasing by 10-20% if physically active due to sweat loss and increased energy demands.
Prioritize animal protein sources like poultry, meat, and fish, as they are highly concentrated in essential amino acids, making it easier to meet daily protein requirements.
Consider high-dose omega-3 supplementation (4-5 grams daily) to prevent disuse atrophy, particularly for older individuals or those with reduced muscle activity.
Make a daily smoothie with 4 kale leaves, an avocado, a ton of frozen blueberries, protein powder (whey), hydrolyzed collagen powder, and moringa powder for comprehensive health benefits.
If using an infrared sauna, extend your sessions to 45-60 minutes or longer to achieve significant core body temperature elevation and heart rate increases comparable to shorter traditional sauna sessions.
Submerge yourself in 104-degree Fahrenheit water (standard hot tub temperature) from the shoulders down for about 20 minutes to elevate heat shock proteins, which prevent muscle atrophy and protein aggregation.
Prefer wild salmon over farmed salmon due to its higher omega-3 content and natural diet, but don’t stress if only farmed is available, as it still provides omega-3s.
Choose organic forms of magnesium supplements like magnesium citrate, malate, glycinate, or taurate, as inorganic forms (e.g., oxide, sulfate) are not very bioavailable.
Consider magnesium glycinate as a supplement form, as it provides glycine, an inhibitory neurotransmitter that may offer additional benefits.
Use third-party testing sites like Consumer Lab or IFOS to find high-quality omega-3 supplements with adequate EPA/DHA, low contaminants, and low oxidation.
Cook some of your greens to increase the bioavailability of minerals like magnesium, while also consuming some raw for variety.
When supplementing magnesium, take lower doses (around 120-150 mg per dose) to avoid GI distress, and spread out multiple doses throughout the day if more is desired.
Add kale leaves or romaine lettuce to children’s smoothies to incorporate greens without them noticing.
Choose grass-fed meat if affordable, as it tends to have a better omega-3 to omega-6 ratio due to the animals’ diet, but don’t stress if it’s not an option, especially if supplementing with fish oil.
Avoid exceedingly high doses of Vitamin D3 supplementation (e.g., 100,000 IUs/day for a year) as it is fat-soluble and can be toxic, potentially leading to hypercalcemia and calcification of arteries.
Use a heart rate monitor (e.g., Fitbit, Whoop) in the sauna to track when your heart rate elevates, indicating an effective core body temperature increase.
For traditional sauna benefits, use Finnish saunas at about 175 degrees Fahrenheit with 10-20% humidity for optimal results.
Wash produce with water, especially if buying organic, as this is the speaker’s recommended method.
Maintain a healthy body weight, as calories in versus calories out matters, and exercise combined with proper nutrition helps achieve this.
Regularly measure your Vitamin D levels to understand your status and adjust supplementation or sun exposure accordingly, as many factors affect natural production.
It’s never too late to start or continue resistance training, as significant gains in muscle mass and strength can be achieved even later in life.
Prioritize adequate protein intake for older adults, especially if they are not engaging in resistance training, as it becomes even more critical to prevent muscle loss.