Framework

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.

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

Nutrition

• 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

Sleep

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.

Supplements

• 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

Procedures

• 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