Daily Lifestyle Checklist



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A short guide to what I have found useful in my lifestyle over the past couple years based on the latest scientific evidence. Not something to be followed without consulting a doctor.

Whole Foods Plant Based Food Plate

Whole Foods Plant Based

Food Serving Notes
Legumes 3 Lentils,beans, etc.
berries 1 blue, black, cranberries, all that
Cruciferous Veggies 3 Broccoli, kale, hard veggies
Greens 2 chard, spinach, etc.
Other Vegetables 2 carrots, beets, cabbage, etc.
whole flaxseed 1 I personally like Bob’s redmill flaxseed
nuts 1 mixed nuts
spices 3 Ceylon cinnamon, turmeric, cloves, black pepper, etc.
whole grains 3 steel cut oats, low glycemic index grains
Prebiotic Foods 1 onion, garlic, leeks, etc.
Time restricted Eating N/A skew early like 8am - 3PM
Mushrooms 1 Immune function, taste
Aerobic exercise 90+ minutes per day https://nutritionfacts.org/topics/exercise/
Drinks 8+ cups Green tea, ginger tea, matcha tea, hibiscuous tea
Mindfulness Meditation 10+ minutes sometimes more, ideally 1 hour a day



  1. Algae oil (250mg+)

  2. Vitamin b12

  3. Vitamin D (and/or go in the sun 30+ mins)

  4. Calcium

  5. Iodine supplements (or seaweed)

  1. Selenium (or brazil nuts)
  1. Iron

Nutritional Heuristics

  1. Plant sources over animal sources
  2. Slightly Cooked (microwaved, raw, lightly steamed) over heavily cooked
  3. Apply the 80-20 rule to diet, try to eat the big winners first
  4. Remove temptation items instead of resisting them
  5. Moderation–if you’re too strict you will just relapse
  6. Expensive and/or complicated health solutions should be viewed with skepticism, where is the scientific evidence to support it? Is it more effective than the less expensive version–if so, how much more effective?
  7. Doctor’s are just people, they make mistakes too–be an advocate for your own health and ask them informed and well researched questions
  8. Scientific evidence over subjective experience

Useful Resources

  1. https://nutritionfacts.org/plantbased-living-series/

  2. How Not to Die by Michael Greger

  3. The Telomere Effect: A Revolutionary Approach to Living Younger, Healthier, Longer by Dr. Elizabeth Blackburn and Dr. Elissa Epel

  4. Why Zebra’s Don’t Get Ulcers

  5. How Not to Diet by Michael Greger

  6. https://nutritionfacts.org/video/the-healthiest-sweetener/

  7. https://www.sciencealert.com/new-study-reveals-84-of-vegetarians-return-to-meat

  8. https://nutritionfacts.org/video/how-to-prevent-blood-sugar-and-triglyceride-spikes-after-meals/

  9. Best booking methodology for vegetables

  10. Hype: A Doctor’s Guide to Medical Myths, Exaggerated Claims, and Bad Advice

  11. The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest by Dan Buettner

  1. The Perfect Diet?

  2. Antioxidant values for foods and beverages: https://www.superfoodly.com/orac-values/

  3. The total antioxidant content of more than 3100 foods


Below the fold, can you extend your life much further? The above are behavioral factors mostly, the path forward is to drastically increase our healthspan–I say healthspan because increasing lifespan only does not seem like a good use of resources.

  1. Lifespan by David Sinclair



  1. Exosomes: https://worldhealth.net/news/why-exosomes-over-stem-cells/

  2. Hardcore version of these routines: https://blueprint.bryanjohnson.co/, he spends 2million a year on slowing/reversing aging

  3. Senolytic: drugs that kill off senescent cells

  4. Supplements people seem to like,again I am not a physician nor is this medical advice

    a. NAD boosters– NMN

    b. Resveratrol

    c. Rapamycin

    d. Metformin

    e. Vitamin D3

    f. Vitamin K2

    g. Spermidine

    h. Fisetin

Shamelessly copied from here: https://fastlifehacks.com/david-sinclair-supplements/

  1. Hot and cold triggers hormonal responses. I prefer cold b.c it increases the amount of brown fat you have + Other things. The temperature differential being large helps along with things just being cold. The book goes over this more. The general principle is stressing the body under controlled conditions produces huge postive results. hardcore person who does this to the extreme is Wim Hof

  2. Fasting during the night. So eating early mornings and not at night. Only liquids like water and tea.

  3. Hormesis effect: some stress on the system, not too much, will increase longevity

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