Longevity
3 min read
Objective: increase healthspan
Sleep
- blackout curtains for pitch black sleeping
- lamps for low light night routine for last hour of the day
- temperature(~68 degrees) the goal slightly cold
- 3-2-1 rule
- 3 hrs before sleep - no food
- 2 hrs before sleep - no water
- 1 hr before sleep - no screens
- journal 15 min before bed to clear thoughts
- pray to clear thoughts
- sun alarm
- brush teeth and skin routine in low lamp lighting
- potential changes I am considering
- mouth tape? mouth guard?
- Levoit or Phillips air filters
Exercise
- push, pull, legs 5x a week (muscle mass and strength)
- yoga 1x a week (flexibility)
- bike to work (zone 2 cardio)
- 4 x 4 min sprints 1x a week (VO2 max)
Teeth
- 2x a day tooth brushing
- electric toothbrush
- floss
- tongue scraper
Clothing
- working to reduce all plastic clothing
- aiming to use merino wool and tencel wherever possible
- ibex, ridge merino, icebreaker, smartwool, etc
Diet
- cook with stainless steel pots and pans to avoid Teflon
- glass or metal tupperware
- old fashioned oats most mornings
- metal refillable water bottles (I use Owala)
- currently use Mediteranian diet with small modifications
- don't drink soda, alcohol, cofffee, nor smoke (I have strong response to caffeine so I use sparingly)
- monthly 1 day fast for autophagy (I've tried longer fasts but currently don't want to decrease muscle mass)
Supplements
- 5g of creatine monohydrate daily (neuroprotective and muscle gains)
- potential changes I am considering
- daily fiber here or psylium husks
- EPA/DHA daily
- Bryan Johnson’s longevity mix
Eyes
- 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds
Face
- Morning: Cerave cleanser, Cosrx Advanced Snail 96 Mucin, Trader Joe's Daily Facial Sunscreen SPF 40
- Night: Cerave cleanser, Retinol, Cosrx Advanced Snail 96 Mucin
Feet
- injinji toe socks
- only wear shoes with wide toe box and zero drop
- I currently wear Topo Athletic, Earthrunners, and Vivobarefoot
- Other brands I've considered: Lonoflow, feelgrounds, and lems
Mental Health
- Transcendental Meditation
- Yoga Nidra
- Mindfulness
- Journaling
- Therapy
Sources & Tools
chatgpt for longevity podcasts
Mental Health
Peter Attia (fantastic podcast)
Bryan Johnson (great videos)
Dave Pascoe (love the simplicity of his approach)
David Sinclair (very focused on science like lengthening telomeres)
Tim Ferriss (more noise but I like 4 hour body)
Andrew Huberman (lots of noise)
Dr.Mike (he has a phd in exercise science)
Books and Media
- Outlive by Peter Attia
- Fixing your feet by John Vonhof
- Sleep: The Myth of 8 Hours, the Power of Naps, and the New Plan to Recharge Your Body and Mind by Nick Littlehales (I like this better than why we sleep by Matthhew Walker)