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Get started with your health
3 easy steps
Understanding health and longevity topics and interventions can be overwhelming. Below are 3 simple steps and a relatively holistic set of tools which you can leverage (I wish I had it before).
1
Establish your baseline
Test for blood biomarkers, genetic variants, and microbiome health.
2
Define your protocol
Pick a holistic set of health levers (nutrition, mindfulness, physical activity, environment, supplements, etc.). You can filter by goal and type of lever below
3
Measure your progress
Use simple devices (e.g., sleep) and at-home tests (e.g., glucose strips) to measure progress and iterate your protocol
Avoid whole wheat and whole grain products
Gut health
Nutrition
Anti-inflammation / mucus layer
Avoid acid blockers (PPI)
Gut health
Drugs
Healthy acidity
Avoid long-distance running (leads to increased gut permeability)
Gut health
Physical Activity
Anti-inflammation / mucus layer
Limit use of nonsteroidal anti-inflammatory drugs (NSAIDs)
Gut health
Drugs
Anti-inflammation / mucus layer
Curcumin + Bromelaine
Gut health
Supplements
Anti-inflammation / mucus layer
Periodic caloric restriction (20-40% fewer calories) to improve mucus layers
Gut health
Nutrition
Anti-inflammation / mucus layer
Watch out for dietary emulsifiers (aka artificial transfats)
Gut health
Nutrition
Anti-inflammation / mucus layer
Cruciferous vegetables (indolocarbazole (ICZ) binds with the aryl hydrocarbon receptor or AHR)
Gut health
Nutrition
Anti-inflammation / mucus layer
Cooking methods minimizing lectins
Gut health
Nutrition
Anti-inflammation / mucus layer
Avoid lectin containing foods
Gut health
Nutrition
Anti-inflammation / mucus layer
Soak nuts before consuming
Cellular Energy
Nutrition
Avoid exposure to mycotoxins
Avoid corn, peanuts, and wheat grains
Cellular Energy
Nutrition
Avoid exposure to mycotoxins
Avoid mold in offices, homes, and your surroundings
Cellular Energy
Environment
Avoid exposure to mycotoxins
Avoid cheap coffee (possibility of Ochratoxins)
Cellular Energy
Nutrition
Avoid exposure to mycotoxins
Fibers and resistant starch rich foods
Gut health
Nutrition
Microbiome diversity & balance
Fibers and resistant starch rich foods to get butyrate
Gut health
Nutrition
Anti-inflammation
Fibers and resistant starch rich foods to get butyrate
Cellular Energy
Nutrition
Oxidative damage prevention
Thiolamines
Cellular Energy
Nutrition
Transglycation
Thiols
Cellular Energy
Nutrition
Transglycation
Polyamines
Cellular Energy
Nutrition
Transglycation
Free amino acids
Cellular Energy
Nutrition
Transglycation
Cook with moist heat, use shorter cooking times, cook at lower temperatures, use acidic ingredients such as lemon juice or vinegar, and use oils/fats with 200°C+ smoke point
Cellular Energy
Nutrition
Advanced glycation end products
Minimize intake of heavy metals (tap-water, tuna, shark)
Cellular Energy
Nutrition
Oxidative damage prevention
Avoid foods cooked at high temperatures (barbecuing, grilling, roasting, baking, frying, sautéing, broiling, searing, and toasting) and long pasteurized (aged cheeses)
Cellular Energy
Nutrition
Advanced glycation end products
Avoid sugar, especially fructose
Cellular Energy
Nutrition
Advanced glycation end products
Limit alcohol consumption
Cellular Energy
Nutrition
Oxidative damage prevention
Do NOT grill meat on an open fire
Cellular Energy
Nutrition
Oxidative damage prevention
Use foil when grilling meat, marinate or pre-cook meats
Cellular Energy
Nutrition
Oxidative damage prevention
Heavy metal binders
Cellular Energy
Supplements
Oxidative damage prevention
Avoid foods with high amount of Tyramine
Cellular Energy
Nutrition
Oxidative damage prevention
Modified keto-diet (periodic ketosis + healthy fiber intake)
Cellular Energy
Nutrition
AMPK upregulation
L-Arginine + L-Citrulline
Cellular Energy
Supplements
Prevention of ETC deficiencies
Vitamin B6
Cellular Energy
Supplements
Prevention of ETC deficiencies
Acetyl L-Carnitine
Cellular Energy
Supplements
Prevention of ETC deficiencies
Magnesium
Cellular Energy
Supplements
Prevention of ETC deficiencies
Vitamin B2 (Riboflavin)
Cellular Energy
Supplements
Prevention of ETC deficiencies
Creatine Monohydrate
Cellular Energy
Supplements
Prevention of ETC deficiencies
D-Ribose
Cellular Energy
Supplements
Purine pool replenishment
IV of Glutathione/Vitamin C in times of high stress
Cellular Energy
Supplements
Glutathione upregulation
Milk Thistle
Cellular Energy
Supplements
Glutathione upregulation
L-Glutamine
Cellular Energy
Supplements
Glutathione upregulation
Selenium
Cellular Energy
Supplements
Glutathione upregulation
R Alpha-Lipoic Acid
Cellular Energy
Supplements
Glutathione upregulation
Time-released Vitamin C
Cellular Energy
Supplements
Glutathione upregulation
N-Acetyl-Cysteine (NAC)
Cellular Energy
Supplements
Glutathione upregulation
Undenatured whey protein
Cellular Energy
Nutrition
Glutathione upregulation
Sulfur rich foods
Cellular Energy
Nutrition
Glutathione upregulation
Biotin
Cellular Energy
Supplements
Consistent respiration and oxygen uptake in mitochondria
Blood donations to reduce iron levels
Cellular Energy
Environment
Consistent respiration and oxygen uptake in mitochondria
Avoid iron supplements
Cellular Energy
Supplements
Consistent respiration and oxygen uptake in mitochondria
Quercetin
Cellular Energy
Supplements
Nrf2 upregulation
D-Glucosamine
Cellular Energy
Supplements
AMPK upregulation
PQQ
Cellular Energy
Supplements
PGC1a upregulation
Resistance exercise
Cellular Energy
Physical Activity
PGC1a upregulation
High intensity interval training
Cellular Energy
Physical Activity
PGC1a upregulation
Aerobic exercise
Cellular Energy
Physical Activity
AMPK, p38 MAPK, SIRT1, and CAMKII
Regular cold exposure
Cellular Energy
Environment
BAT/PGC1a upregulation
Regular red and near-infrared light therapy
Cellular Energy
Accessories
Nrf2 upregulation
Regular use of high frequency vibration platform
Cellular Energy
Accessories
BAT/PGC1a upregulation
“Healthy” phytochemicals
Cellular Energy
Nutrition
Nrf2 upregulation
No to unhealthy carbs (simple sugars and simple staches)
Circannual Rhythm
Nutrition
IGF-1 downregulation
Minimize consumption of dairy
Circannual Rhythm
Nutrition
IGF-1 downregulation
Avoid consumption of cow’s milk with casein A-1
Cellular Energy
Nutrition
Anti-inflammation
Only high quality meats (grass-fed/finished) only
Cellular Energy
Nutrition
Anti-inflammation
Minimize whey protein consumptions
Circannual Rhythm
Nutrition
mTORc1 downregulation
Minimize or avoid BCAA (amino acids)
Circannual Rhythm
Nutrition
mTORc1 downregulation
Limit consumption of meats and poultry
Circannual Rhythm
Nutrition
mTORc1 downregulation
Periodic caloric restriction (20-40% fewer calories)
Cellular Energy
Nutrition
AMPK upregulation
No snacks between meals
Cellular Energy
Nutrition
AMPK upregulation
Eating within a 12-hour window or less
Cellular Energy
Nutrition
AMPK upregulation
Eating 1-2 times per day
Cellular Energy
Nutrition
AMPK upregulation
Regular short-term fasts (24/48/72 hour fast)
Cellular Energy
Nutrition
AMPK upregulation
Electric cooling blanket
Circadian Rhythm
Environment
Improved insulin sensitivity
BedJet, ChiliPad
Room temperature at 60-67° F (15.5-19.5° C)
Circadian Rhythm
Environment
Improved insulin sensitivity
No high-sugar meals and beverages for dinner
Circadian Rhythm
Nutrition
Improved insulin sensitivity
Last meal or snack no later than 3-4 hours before bed
Circadian Rhythm
Nutrition
Anti-inflammation
Avoid eating too early (before 8 am)
Circadian Rhythm
Nutrition
Sirtuin upregulation
7-9 hours of sleep
Circadian Rhythm
Mindfullness
Improved insulin sensitivity
Workouts no later than 1.5–2 h before bed
Circadian Rhythm
Physical Activity
Sirtuin upregulation
Meditation
Circadian Rhythm
Mindfullness
Sirtuin upregulation
Ashwagandha
Circadian Rhythm
Supplements
Sirtuin upregulation
Low dose melatonin
Circadian Rhythm
Supplements
Sirtuin upregulation
Longer wavelength light sources (incandescent instead of LED)
Circadian Rhythm
Environment
Sirtuin upregulation
Turned off or dimmed lights 1-2 hours before sleep
Circadian Rhythm
Environment
Sirtuin upregulation
Blackout curtains at night
Circadian Rhythm
Environment
Sirtuin upregulation
Blue light blocking glasses 30-60 min before bed
Circadian Rhythm
Environment
Sirtuin upregulation
Twilight glasses or similar
Ultrasound for intima media thickness of the common carotid artery
Cardiovascular and lymphatic health
Tests
Determine risk of cardiovascular disease
Charcoal and coconut oil toothpaste
Oral health
Environment
Oral microbiome health
Avoid oral fluoride (toothpase and cleaning)
Oral health
Environment
Oral microbiome health
Personalized fitness, sleep, and recovery data
Circadian Rhythm
Physical Activity
Continously collect physical activity data
Cadiovascular age assessment
Cardiovascular and lymphatic health
Accessories
Assessment of aortic stiffness
Blood markers assessment
Cellular Energy
Tests
Determine baseline and key focus of interventions
Continious glucose monitors
Cellular Energy
Accessories
Continously measure glucose level for optimal nutritional strategy
Exercise with an elevated heart rate
Genes
Physical Activity
Heat shock proteins (HSP) to refold damaged proteins
weightlifting, HIIT, and/or endurance training
Near-infrared light therapy
Genes
Accessories
Heat shock proteins (HSP) to refold damaged proteins
Hot sauna/steam room
Genes
Environment
Heat shock proteins (HSP) to refold damaged proteins
Fasting
Genes
Nutrition
Autophagy to recycle unfolded proteins
Hydrolyzed Collagen
Genes
Supplements
Minimization of protein unfolding (damage) and improvement of protein folding
Grass-fed Beef + Wild-Caught Fish
Zinc and Copper
Genes
Supplements
Minimization of protein unfolding (damage) and improvement of protein folding
Vitamin K2 (MK4 + MK7) to improve protein synthesis
Genes
Supplements
Minimization of protein unfolding (damage) and improvement of protein folding
Reduce your body fat levels (body mass index or BMI) to avoid obesity-induced endoplasmic reticulum stress and improve cell repair
Genes
Physical Activity
Minimization of protein unfolding (damage) and improvement of protein folding
Reduce your body fat levels (body mass index or BMI) to avoid obesity-induced endoplasmic reticulum stress and improve cell repair
Genes
Nutrition
Minimization of protein unfolding (damage) and improvement of protein folding
Practice caloric restriction (i.e., eating fewer calories) and minimize sugar consumption to avoid endoplasmic reticulum stress
Genes
Nutrition
Minimization of protein unfolding (damage) and improvement of protein folding
Pyridoxal 5’-Phosphate (active vitamin B6), Riboflavin 5’-Phosphate (active vitamin B2), and Betaine (also known as trimethylglycine)
Genes
Supplements
Accurate gene expression
Methylcobalamin (active Vitamin B12) + 5-MTHF (active Vitamin B9)
Genes
Supplements
Accurate gene expression
Molybdenum, vitamin C, NAC, and glutathione (elimination of acetaldehyde)
Genes
Supplements
Accurate gene expression
molybdenum, vitamin C, NAC, and glutathione
Avoid consumption of cow’s milk with casein A-1 (beta-casomorphin-7 (BCM-7) peptide inhibiting DNA methylation)
Genes
Nutrition
Accurate gene expression
A-2 milk is OK
Limit alcohol consumption (inhibits methionine synthase, an important enzyme in DNA production and repair)
Genes
Nutrition
Accurate gene expression
Gut health to prevent Candida overgrowth (inhibits methionine synthase)
Genes
Nutrition
Accurate gene expression
Oral xylitol products (reduce production of acetaldehyde which inhibits methionine synthase)
Genes
Nutrition
Accurate gene expression
Minimize red meat consumption (due to Neu5GC and TMAO)
Genes
Nutrition
Endogenous DNA damage minimization
Opt out of body scans at airport
Genes
Environment
Exogenous DNA damage minimization
Manual screening :)
Do medical imaging only when truly necessary
Genes
Environment
Exogenous DNA damage minimization
Turn off WiFi at night
Genes
Environment
Exogenous DNA damage minimization
Don't use a microwave
Genes
Accessories
Exogenous DNA damage minimization
Don’t put a cell phone directly to your head
Genes
Environment
Exogenous DNA damage minimization
Use headphone (or speakerphone)
Avoid holding a cell phone while charging
Genes
Environment
Exogenous DNA damage minimization
Consider using a remote keyboard and trackpad for your laptop
Genes
Accessories
Exogenous DNA damage minimization
Don’t put your laptop directly on your body (you can use a pillow)
Genes
Environment
Exogenous DNA damage minimization
Avoid working on a laptop while charging
Genes
Environment
Exogenous DNA damage minimization
Limit UV light exposure to 10-15 minutes per day; use high SPF creams after
Genes
Environment
Exogenous DNA damage minimization
Regular use of high frequency vibration platform
Cardiovascular and lymphatic health
Accessories
Improved cardiovascular and lymphatic circulation
Vibeplate or similar
Jumping on a trampoline for 5 minutes a day
Cardiovascular and lymphatic health
Physical Activity
Improved cardiovascular and lymphatic circulation
Trampoline
Manual lymph drainage therapy
Cardiovascular and lymphatic health
Physical Activity
Improved cardiovascular and lymphatic circulation
Physical exercise
Cardiovascular and lymphatic health
Physical Activity
Improved cardiovascular and lymphatic circulation
Cardio and strength training
Stay hydrated (3% of your body weight per day)
Kidney health
Supplements
Gut motility
Lignans
Intestinal health
Supplements
Gut motility
Citrus pectin
Intestinal health
Supplements
Gut motility
Acacia gum
Intestinal health
Supplements
Gut motility
Plant fibers (cruciferous veggies, roots, artichokes, and chicories)
Intestinal health
Nutrition
Gut motility
cruciferous veggies, roots, artichokes, and chicories
Calcium D-Glucarate
Liver health
Supplements
Liver detox pathways
Iodine (Kelp)
Liver health
Supplements
Liver detox pathways
Dandelion
Liver health
Supplements
Liver detox pathways
D-limonene
Liver health
Supplements
Liver detox pathways
Milk Thistle
Liver health
Supplements
Liver detox pathways
Vitamin B5 (pantethine), a precursor to coenzyme A (CoA)
Liver health
Supplements
Liver detox pathways
Avoid lots of fructose
Liver health
Nutrition
Liver stress reduction
No to high fructose corn syrup (breakfast cereal, soda, candy, juice, canned fruits, salad dressings, etc.) and sucrose (table sugar)
Silica (aluminium)
Cellular Energy
Supplements
Toxin capturing
Modified citrus pectin (lead)
Cellular Energy
Supplements
Toxin capturing
Chlorella (heavy metals, mycotoxins)
Cellular Energy
Supplements
Toxin capturing
Zeolite/Bentonite clays (mercury, mold, mycotoxins)
Cellular Energy
Supplements
Toxin capturing
Activated coconut charcoal (broad spectrum, highest binding capacity)
Cellular Energy
Supplements
Toxin capturing
Minimize thallium (kale)
Cellular Energy
Nutrition
Toxin avoidance
Minimize arsenic (brown rice)
Cellular Energy
Nutrition
Toxin avoidance
White rice is better
Minimize uranium (root crops)
Cellular Energy
Nutrition
Toxin avoidance
Minimize mercury (larger and longer lived fish)
Cellular Energy
Nutrition
Toxin avoidance
Do not smoke and avoid passive smoking
Lung health
Environment
Toxin avoidance
Not tap water (chlorinated which may lead to liver damage)
Liver health
Nutrition
Toxin avoidance
Filtered or spring water only
Avoid Phytoestrogens
Hormonal health
Nutrition
Toxin avoidance
Limit soy-derived products
Avoid Phthalates
Hormonal health
Environment
Toxin avoidance
No to most grains, conventionally grown meats, dairy, and some personal care products
Avoid BPA Phthalates
Hormonal health
Environment
Toxin avoidance
Don't hold cash register receipts and use BPA-free labeled plastics only
Vitamin D3
Gut health
Supplements
Activation of stem cells in gut
Avoid meat of antibiotics raised animals
Gut health
Nutrition
Microbiome diversity & balance
Healthy meats (pasture raised chicken; grass-fed/grass-FINISHED beef)
Low toxic nuts
Gut health
Nutrition
Microbiome diversity & balance
Walnuts, hazelnuts, pistachios
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