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