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
Written on February 16, 2011