Tips for Better Health and Longevity

I decided to read again Transcend, and this time I took notes. Here are a few tips, in very synthesized form, to have better health and ensure greater longevity. Also, I have added a few other suggestions that I took from other places, marked with an asterisk *.

  • Nutrition
    • Don't eat sugar
    • Don't eat fast food
    • Eat 10 to 20 % less than normal
    • Eat less sweets, bread, rice, pasta, potatoes and juice
    • Eat more vegetables, legumes and fruits
    • Eat at least 1 ounce of nuts a day
    • Eat organic products when possible
    • Cut on red meats, cheese and eggs
    • Switch to fish, white meats and tofu
    • Don't drink milk *
    • Eat dark chocolate, red wine, blueberries, olive oil
    • Stop drinking coffee. Drink green tea (2 to 3 cups a day)
    • Use turmeric (curcumin) as a spice in food
  • Exercise
    • Frequent exercise, at least 3 times a week. Cardio and weights
    • Stretch after exercise to maintain flexibility
    • Intellectual activity *
  • Sex
    • 2 or 3 times a week
  • Rest
    • 6 to 7 hours a day
    • Take a short nap in the middle of the day *
  • Tests
    • Annual physical (Bi-annual dental, annual vision *)
    • LDL < 100
    • HDL > 60
    • CRP < 1
    • Homocysteine < 7.5
    • Cholesterol 160 to 180
    • DHEA-S 200 to 250
    • Insulin < 3
    • Testosterone 500 to 800 (Men)
    • Hemoglobin A1c < 5.8
    • Vitamin D > 50
    • Heart rate < 55
    • Blood pressure < 120/80
    • Regular self-testing for skin stains or lumps
  • Supplements
    • Multi-vitamin (Multigenics intensive care without iron *)
    • Vitamin D - 5000 daily
    • Fish oil (Carlson Elite Omega-3 gems *)
    • EPA - 1000 to 3000 daily
    • DHA - 700 to 2000 daily
  • Brain Supplements
    • PC (Phosphatidylcholine) >50% pure - 900 mg twice a day
    • Vinpocetine - 10 mg twice a day
    • Phosphatidylserine - 100 mg a day
    • Acetyl-L-carnitine - 1000 mg a day
    • Gingko biloba - 100 mg twice a day
  • Additional Supplements
    • Coenzime Q10 / Ubiquinol - 50 mg daily
    • Grape seed extract - 50 mg twice a day
    • Resveratrol - 50 mg twice a day
    • Acetyl-L-Carnitine - 1000 mg daily
  • Advanced Tests
    • Genetic testing, 23 and me, Navigenics, Decode Me
    • Sleep tracking (Zeo) *
  • Other
    • Relax
    • Use a water filter
    • Participate in blood drive