A set of tools that I use for practical and applicable longevity in my day to day. It focuses on physical exercise, nutrition, sleep, cognitive health and supplements.

IA generated image of a toolbox with lab equipment
I want to live as long as possible as healthy as possible.

I designed this framework to have a real impact on longevity, to be practical/applicable in my day to day and to not over optimize.

Besides physical exercise, nutrition, sleep, cognitive health and supplements, I added a sixth aspect which I call procedures where I include everything I do that is either sporadic or one timers.

This framework is heavily based on Peter Attia's longevity toolkit, Dr. Howard J. Luks' book Longevity... Simplified and Forever Healthy's longevity strategy. There are many things that I haven't introduced in my framework yet. I intend to improve it over time.

Physical Exercise

Exercise might be the most potent “drug” we have for extending the quality and perhaps quantity of our years of life. - Peter Attia
  • Training sessions 5-6 days per week
  • Zone-2 training sessions 3 times per week
  • Strength training sessions 4-5 times per week
  • Stability focused exercises in every training session

Trying to introduce

  • Zone-5 training session once per week

In the future

  • Switch to minimalist shoes


  • Circadian intermittent fasting (I'm tracking it with the Zero app)
  • I live in Spain, so the mediterranean diet is the standard way of eating. I try not to order food more than once per week, and when I do I try to order something relatively healthy
  • Try to include fish, poultry, greens, tomatoes, legumes, polyunsaturated fats, olive oil, whole grains, complex carbs, zero fat cheese (like cottage cheese), avocado, nuts, low sugar fruits, tea, etc.
  • Try to avoid sugar, deep fried food, bakery, fatty red meat, dairy, cheese, juice, sweeteners, alcohol, etc.
  • Consume not less than 165g of high quality protein per day
  • Quarterly 3-4 days long fasts

Trying to introduce

  • 16:8 intermittent 3-4 times per week
  • Meal prep on weekends

Short term objectives

  • Body fat under 14%

In the future

  • Use a CGM for some time. In the past couple of years many companies started offering this service to people who don't suffer from diabetes: Levels, NutriSense or Veri among many others


If I had to choose one to save, it would be sleep. Not even close. - Peter Attia
  • Sleep 7 hours per night
  • Track my sleep using a wearable. I use Withings ScanWatch
  • Take melatonin 1-2 hours before sleep

Cognitive Health

  • Wim Hof breathing 10-15 minutes every other day
  • Cold showers first thing in the morning

In the future

  • As soon as I found a way to do sauna I'll try to introduce it to my weekly routine

I know that both cold showers and sauna have profound benefits, not only for my cognitive health, but also (much more actually) for my metabolism and my cardiovascular system.


  • 5g of creatine monohydrate per day
  • Matcha tea twice day (for the caffeine + L-theanine)
  • Collagen + Hyaluronic Acid + D3 + K2 + B12
  • Prebiotics & probiotics + psyllium husk twice a day
  • Berberine + red yeast rice

I include or exclude supplements or medication as more scientific studies or evidence appear. I follow Dr. Brad Stanfield who does an amazing job at demystifying supplements that are either dubious or that haven't shown any benefit at all

In the future

  • I'm very interested in Supergut but they only ship to the USA for now
  • Rapamycin. One of the most promising anti-aging drugs. I want to do this with proper medical guidance because this is a prescription drug


  • Deep dental hygiene every 6 months
  • Blood tests every 6 months

In the future

  • Do a DEXA scan every year
  • Test for VO2 max every year
  • Sequence my DNA with a 30-100x accuracy
This framework is designed specifically for me and not meant to be copied or replicated. However, I'd love to know what's your framework and how you approach practical longevity.

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Jamie Larson