Levers

• Stress. (“Stress“)
• Sleep. (“Sleep“)
• Nutrition.
  • Time Restrictions. (“Nutrition – Time Restriction“)
  • Dietary Restrictions. (“Nutrition — Dietary Restriction“)
  • Caloric Restrictions. (“Nutrition — Caloric Restriction“)
• Exercise.
• Immune System. (“Immune System“)
• Supplements. (“Supplements“)

Avoid or do less.

• Stress – avoid:
  • Chronic stress exposure (“Stress“).
    • Lack of sleep, lack of exercise and lack of recovery time.
    • Lack of control, lack of routines and familiarity.
• Sleep – avoid: (“Sleep“)
  • Within 2-3 hours of bed time: dinner, exercise.
  • Late night: snacks, caffeine, alcohol and electronics (blue light).
• Nutrition:
  • Time restriction – avoid: (“Nutrition – Time Restriction“)
    • Constant feeding.
  • Dietary restriction – avoid: (“Nutrition – Dietary Restriction“)
    • Fructose – moderate (dose control). (“Nutrition — Fructose and Glucose“)
    • Processed foods – avoid. (“Nutrition — Fructose and Glucose“)
    • Omega-6 (PUFA) – moderate. (“Nutritition — Fatty Acids“)
    • Transfat – avoid. (“Nutrition — Cholesterol“)
    • Saturated fat – moderate. (“Nutritition — Fatty Acids“)
    • Alcohol – moderate.
• Exercise – avoid or reduce:
  • Sitting (“Exercise — NEAT“)
  • Excess endurance.
• Immune system:
  • Vaccination: flu shots.
  • Diet: Zinc, Vitamin D.
• Supplements: (“Supplements“)
  • Mostly avoid – to reduce harm, remove rather than add things.

What to figure out, do more.

• Stress: (“Stress“)
  • Improve adaptive capacity, resilience, immediate stress response.
    • Exposure to short-term stressors : physical (exercise), thermal (heat, cold). (“Stres — Sauna“)
    • Vagal tone. (“Stress — Breath Work“)
• Sleep: (“Sleep“)
  • Consistency: sleep close to sunset (9-10 PM); wake up close to sunrise (6-7 AM); 7 days a week.
  • Quantity : at least 8 hours in bed (ideally aim for 8 hours of sleep, not just time in bed).
  • Quality: increase melatonin -> dark, cool room.
  • Others: take naps; increase melatonin -> supplements; measure -> resting heart rate, HRV, body temperature.
• Nutrition:
  • Time restriction: (“Nutrition — Time Restriction“)
    • Daily: three meals in shorter time window (late breakfast, early dinner).
    • Periodically: 3-5 day water-only fast.
  • Dietary restriction: (“Nutrition — Dietary Restriction“)
    • Real food. (“The Drive with Peter Attia — Robert Lustig“)
    • Omega-3 (PUFA). (“Nutritition — Fatty Acids“)
    • Omega-9 (MUFA). (“Nutritition — Fatty Acids“)
    • Methylation foods with vitamin B2, B4, B9 and B12 (“Nutrition — Methylation“)
    • Mostly: lean meats, fatty fish, leafy veg, moderate carbs, nuts.
    • Variation matters.
  • Caloric restriction: (“Nutrition — Caloric Restriction“)
    • Match to specific goals.
    • Some rules of thumb to play around with.
• Exercise:
  • Generic physical activity.
    • Improve adaptive capacity, delay onset of frailty (“Interventions for Human Frailty“)
  • Balanced training:
    • Strength (2-3 x per week).
    • Aerobic (2-3 x per week – 30-40 minute session).
      • Improve mitochondrial health (“The Drive with Peter Attia — Iñigo San Millán“)
    • High intensity (2 x per week, 20 minute session).
    • Mobility.
    • Recovery (minimum 1 rest day).
  • NEAT (“Exercise — NEAT)”:
    • Standing (standing desk) and walking (walk the dog!).
• Supplements: (“Supplements“)
  • Specific (genetic) issue: measure, test, select brand, use and re-test.
  • Vitamin D (when no sun).