I've been active since the age of 4, but not until I had a health scare a few years ago did I start to take a serious interest in lifestyle choices and health, and so, as a result of that, I've consumed a lot of nutrition/health/longevity information since, and, I have come to the realization that, most of the widespread contemporary advice out there from longevity gurus to biohackers to podcasters are mere irrelevance.
The only thing(s) you can do on the individual level, aside from being born with excellent genetics, or waiting until the Kurzweilein promises are fulfilled, is to ward off, as much as possible_ not to an excessive degree that engenders anxiety, thereby canceling out the good effects_ the attacks of inertia and modernity.
Disclaimer: the advice on this page is based on individual research and experimentation, consult people who know better for better results. The following is what I know better:
There are some simple routines I (try to) follow in multiple axis that I believe are universally relevant:
Sleep
- Sleep at the same time every night
- No food or water 4 hours before sleep
- don't use an alarm to wake up
- first thing to do when you wake up is walk in the sun for 10 mins.
Exercise
- make diversified exercise (cardio, weights) a daily habit. Unless you're competing for the olympics or for a match against Tyson or Usain Bolt, Don't train like athletes where you go crazy every day, multiple hours of day, this is just not good for long-term health. A 250-500 mins a week of VO2 max type exercise ( where you struggle to carry on a conversation) is optimal (including light days when you just do light stuff like brisk walks or stretching), taking into consideration recovery and that.
- Once in a while, take a walk on uneven ground, where your feet doesn't know what expect next, could be a hiking trip.
Psychological
- try to always radiate happiness into the world and keep convincing yourself that you have an abundant supply of energy.
- If you have friends whom you enjoy their companionship, count yourself lucky, and try to spend a lot more time with them.
- If someone rejects you, wrongs you in anyway, or offend you somehow, don't hold any contempt or bitterness towards them, cause that will only affect you, and not them.
Nutrition
- Avoid (to the extent that you could) added sugar, Fried food, Alcohol, sodas, and highly processed food with foreign ingredients.
- No caffein after 2 pm.
- I find Greek yogurt /kefir with a serving of 100% cacao powder and an assortment of nuts (seedflower, pumpkinseeds, almonds..), and blue berries, very refreshing.
- Since I try to minimize the time between thinking about what to eat, and eating, I use the microwave a lot, and one of the most nutritious meals I find is wildly caught salmon which I usually eat alongside a side of Beet Root, or green berries, with 2 serving of Evoo olive oil and lemon squeezes.
- MealSquares for snacks during the day.
- A smoothie of frozen mix of spinach, Kale, berries, pomegranade, Avocado, and orange juice, is a good way to end the day.
Dental
- I recommend using two toothpastes, one without chloride like the Boka toothpaste, and one with chloride like sensodine or something.
- If you made it till this section, it means you're planning to stop eating 4 hrs (or 3 hrs , I don't judge, I got you) before bed, which is great bc right before you sleep, you have one last thing to do( 3 actually), a) water picker followed by smart flossing followed by brushing using one of the toothpaste and preferably an electric brush to brush your teeth, and finally a tongue scraper.
- the enamel softens after a meal, so always wait at least 30 mins after eating to brush.
Skin
- Avoid walking in the sun for prolonged period when the UV index is above 3 ( usually between 10 am and 2 pm)
If you have any suggestions, email me .
(..To be continued)