Ever since I have started writing blogs on longevity and age reversal, I have received requests (from busy, or perhaps lazy friends!) to recommend a simple DIY (Do It Yourself) program for healthy longevity and age reversal 1.
To retain focus on the actionable DIY, I have deliberately skipped the science and research behind the DIY recommendations, but feel free to write to me if you have any questions, and I will be happy to share my understanding, and the relevant details with you.
For further simplicity, I have broken up the DIY into 2 parts: the DIY program and a DIY action plan:
DIY program:
- Weight, etc.: First things first – check your weight using the referenced calculator for your height and gender 2. Also check your BMI and body fat to know your health stats and ensure that you are in the normal range (if not, start working on getting there!).
- Diet:
- eat less – eat maximum to 75 – 80% capacity only
- have a fixed and restricted daily eating time window – less than 12 hours, and eat 3 hours before sleeping
- incorporate intermittent fasting, a few days a week (any form 16:8 or higher, etc.) OR skip some meals during the week
- if vegetarian: add proteins to your diet and reduce carbohydrates
- avoid sugar, white grains, dairy milk, processed foods and reduce oil consumption
- consume nuts, diverse but local fruits and vegetables, spices in your food, good fats like olive oil, avocado, dark chocolate, etc. and adequate water
- Exercise:
- minimum 30 minutes a day
- my recommendation:
- 60 minutes of HIIT (High Intensity Interval Training), twice a week
- 45 minutes of strength / weight training, thrice a week
- 15 minute walk after eating, specially after dinner
- stand / walk for a few minutes, every 30 minutes, if your work involves sitting
- Sleep:
- 7 – 8 hours at night
- ideal bedtime is between 8pm – 12 midnight
- to help sleep:eat starchy carbohydrates at night, keep regular sleep hours, get sun exposure when you wake up, avoid caffeine after 3pm, have a hot shower before bedtime, have chamomile tea or such other sleep inducers
- sleep in a cold room:around 18 deg C – for age reversal benefits
- Stress management:
- do guided meditation
- practise deep breathing / pranayama
- maintain social bonds / connections with supportive and positive people
- indulge in a hobby, new learning, laughter therapy, a pet, play games, etc
- Biohacks:These are scientifically-driven lifestyle interventions for longevity and age reversal:
- cold therapy: get intense cold exposure for a short period of time, or simply take a cold shower (coldest possible)
- heat therapy:take a steam / sauna – 3 times a week
- HBOT- hyperbaric oxygen therapy: there is no established protocol for HBOT therapy, but one can try 60 minute sessions for about 15 days and then follow up with a suitable maintenance regime
- afternoon nap:take a 15-20 minute nap in the afternoon
- challenge yourself:to achieve higher goals in any area of your control, this will keep you active, purposeful and healthy
- Supplements:Here is a list of supplements with proven longevity and age reversal benefits:
- from the kitchen:turmeric with pepper, green tea, garlic, onion, beetroot, saffron, blueberries, amla or Indian gooseberry, red wine, to name a few
- Multivitaminsincluding Vitamin C, E, B12, D3, K2, and minerals including Calcium, Magnesium, Potassium, Selenium, Zinc
- Others:NAD+ booster – Nicotinamide Riboside, alpa keto-glutarate, Spermidine, Resveratrol, Quercetin, Fisetin, Collagen, Coenzyme Q10, Astragalus, Rhodiola, to name a few.
Now the DIY Action Plan: the key element for success is the Action Plan, and here are my recommendations:
- Block your Calendar: for things like exercise, sleep, destress events, etc. or your are planning for failure
- Log your numbers: maintain a log for your weight, exercise, sleep, food and water intake, etc. What is not measured, cannot be managed
- Health tests / check up: Maintain a protocol of a comprehensive health check up, at around the same time, every year. Maintain and compare your numbers year on year
- Wearables: start wearing health devices:
- smart watches (with health and fitness tracking, ECG, etc.),
- sleep ring,
- CGI (continuous glucose monitor) specially for diabetes patients, etc.
these will help you get more data and therefore improve your results
Following such a DIY, researchers have concluded that you can add around 10 healthy years to your life.
Welcome to 10 more happy and healthy years for you – Cheers and thank you!
Akkshay Mehta
(Age Reversal Evangelist)
This blog is my effort to inspire you with the latest developments in the space of healthspan, lifespan and age reversal. In simple English! Do share and Stay tuned.
I would love to hear from you. I can be reached at agm@growyoungtech.com
1 To see my previous blogs, just log onto growyoung@substack.com and see all my blogs on longevity and age reversal. Also consider Subscribing, to get all my blogs, directly into your email inbox, when they get published.
2 https://www.calculator.net/bmi-calculator.html
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