Simple 10-Step Routine for Health and Longevity Under 40
Health and longevity routine for people under 40: 1. Lift weights 2-3x a week, focusing on strength 2. Cardio 2x a week, mix of HIIT and zone 2 3. Sleep 7-8 hours 4. Eat a predominantly whole foods diet, no need for restrictive diets 5. Get 1.2-1.6 g/kg of protein at least 6. Start a savings/investment account - most health expenses happen in the last quarter of your life 7. Take collagen, astaxanthin, and glycine 8. Keep alcohol close to zero or <2 drinks/week 9. Prioritize long-term, meaningful relationships 10. Have a normal, regular circadian rhythm
Even at 82, Speed Training Pays Off
82-year-old Domenic Stallato runs 100 meters in 16.02 sec A physically active 30-year-old would run it in about 12-14 seconds Importance of training speed and power with age: https://t.co/HSHGgsTIYU https://t.co/gZppsjkstC
Belief in Treatment Lowers Brain Pain Activity
Simply believing you’re being treated can measurably reduce the brain’s pain processing. MRI scans across 20 studies show that placebo treatment reduces activity in pain-processing brain regions. The effect is small, but consistent. Full video on placebo: https://t.co/l1PV2LNyhA Study: PMID: 33654105
Melatonin Spikes Growth Hormone, Amplified by Resistance Training
Taking 5 mg of melatonin raised growth hormone by 157% within 40 minutes. When resistance training was performed 60 minutes after ingestion, GH rose again - reaching a 132% increase by the 83rd minute. Exercise alone (placebo group) likely increased GH by...
Curing Disease Adds Years; Slowing Aging Adds Decades
In the future, very few will die from cancer and heart disease. But it's estimated that eliminating both completely only increases life expectancy by ~5–10 years. The real dramatic gains in life expectancy will be achieved by figuring out how to slow...
Loading Speeds Creatine Saturation; Maintenance Works Too
Creatine loading is back, but there are some things you need to be aware of⬇️⬇️ Bodybuilders have been doing 'creatine loading' for decades: take 20-25 g/day for a week and then switch to a maintenance dose (3-5 g/day) Whereas over the...
Key Nutrients: Vitamin D, B‑vitamins, Magnesium, Melatonin, NAD
Vitamin D is the master hormone. B vitamins are the master vitamins. Magnesium is the master mineral. Melatonin is the master antioxidant. NAD is the master coenzyme.
Certain Drugs Like SGLT2 Inhibitors Cut Mortality Risk
A 2024 study on half a million UK individuals analyzed the mortality effects of 406 medications 92% were seen to be associated with increased mortality risk because of the underlying diseases. However, 14 were surprisingly associated with reduced mortality. An overview by...
21st‑Century Models Show Longevity Escape Velocity
Life expectancy is rising across the world. Some people think we’re on the verge of “longevity escape velocity” — where medical progress starts extending life faster than aging takes it away. But what do the actual models for the 21st century predict?...
Androgen Receptor Density Drives Muscle Gains, Not Testosterone
Muscle androgen receptor density, but not testosterone, predicts muscle growth from resistance training In this 2018 study, testosterone, IGF-1, growth hormone, DHEA, LH, or DHT predicted muscle hypertrophy - muscle androgen receptor content did Muscles have androgen receptors that mediate hypertrophy through...
104‑Year‑Old Sprinter Credits Sleep, Stress‑Free Life, Vodka
Stanisław Kowalski, a 104-year-old Polish guy set a European record in 2014 in the 100-meter sprint for the 100-year-old age group with a time of 32.79 seconds He says his secret is avoiding stress, lots of sleep, and the occasional vodka https://t.co/tyVGWukUTI
Taurine Leads Supplement Tierlist, BCAAs Bottom
Supplement tierlist: - Taurine: 9/10 - Glycine: 8.5/10 - CoQ10: 8/10 - Lutein & zeaxanthin: 7/10 - Ginger: 6/10 - Inositol: 5/10 - Multivitamin: 4/10 - Beta-carotene: 3/10 - Tribulus terrestris: 2/10 - BCAAs 1/10
Infrared Light Essential for Health, Modern Life Deprives It
Infrared light is critical to health and longevity It penetrates through clothes deep into the tissue to: - support energy production - stimulate neurons - improve vascular function - help with skin rejuvenation - stimulate stem cells - support wound healing - lowers inflammation Unfortunately, modern living conditions are...
Booster Speed-Processing Training Cuts Dementia Risk 25%
This one type of cognitive training might delay dementia.🧠🧠 In the ACTIVE randomized controlled trial, older adults were assigned to memory, reasoning, or speed training — then they were followed for 20 years. Standard memory and reasoning training didn't reduce dementia risk....
Modern Humans Outlive Pre‑modern Peers by ~15 Years
Among hunter-gatherers who reach the age of 45, the most common age of death is 68-72. However, only 64% of those who live until age 15 reach the age of 45. The most common age of death for Americans who lived until...