25 Non-Negotiables for Longevity that Scientists Agree On

Introduction

This tutorial outlines 25 non-negotiables for longevity and overall health, based on insights from scientists. These principles focus on nutrition, lifestyle choices, and habits that can significantly enhance your well-being and life expectancy. By incorporating these steps into your daily routine, you can improve your health and vitality.

Step 1: Prioritize Longevity

• Focus on long-term health rather than short-term gains.
• Adopt a mindset that values sustainable health practices over quick fixes.

Step 2: Increase NEAT

• NEAT stands for Non-Exercise Activity Thermogenesis.
• Aim to integrate more movement into your day, such as walking, standing, and general activities that burn calories without structured exercise.

Step 3: Focus on Nutrient Quality

• Prioritize high-quality nutrients over calorie counting.
• Choose whole, minimally processed foods rich in vitamins and minerals.

Step 4: Manage Insulin Levels

• Be mindful of your carbohydrate intake to maintain stable insulin levels.
• Incorporate foods that promote healthy blood sugar management.

Step 5: Emphasize Mineral Intake

• Minerals play a crucial role in body functions.
• Ensure your diet includes a variety of mineral-rich foods such as leafy greens, nuts, and seeds.

Step 6: Prioritize Protein

• Protein should be a key component of every meal.
• Focus on high-quality protein sources like lean meats, fish, eggs, and legumes.

Step 7: Support GLP-1

• GLP-1 (glucagon-like peptide-1) is essential for regulating appetite and glucose metabolism.
• Include foods that enhance GLP-1 secretion, such as proteins and healthy fats.

Step 8: Incorporate Leafy Greens

• Deep, leafy greens are nutrient-dense and should be consumed regularly.
• Aim for a variety of colors and types to maximize nutrient intake.

Step 9: View Calories Weekly

• Instead of daily calorie tracking, consider your intake over the course of a week.
• This approach allows for more flexibility and better long-term habits.

Step 10: Practice Occasional Longer Fasts

• Intermittent fasting can offer health benefits.
• Consider longer fasting periods occasionally to promote cellular repair and metabolic health.

Step 11: Become Fat Adapted

• Train your body to utilize fat as a primary energy source.
• Gradually lower carbohydrate intake and increase healthy fats.

Step 12: Include Dairy Fat

• Dairy fat can be beneficial for health when consumed in moderation.
• Opt for full-fat dairy products to receive the associated health benefits.

Step 13: Embrace Misogi

• Misogi is a practice of undertaking a challenging task to promote physical and mental growth.
• Regularly engage in activities that push your limits.

Step 14: Prioritize Sleep

• Quality sleep is vital for longevity and overall health.
• Aim for 7-9 hours of sleep per night and establish a consistent sleep schedule.

Step 15: Understand G-Flux

• G-Flux refers to the balance of calories consumed versus calories burned.
• Maintain a higher level of physical activity to increase your G-Flux.

Step 16: Be Mindful of Oxalates

• Some foods high in oxalates can affect nutrient absorption.
• Balance oxalate-rich foods with other nutrient sources.

Step 17: Don’t Fear Caffeine

• Moderate caffeine consumption can have health benefits.
• Incorporate coffee or tea as part of a balanced diet.

Step 18: Try Fasted Workouts

• Exercising in a fasted state can enhance fat burning.
• Experiment with working out before your first meal of the day.

Step 19: Get Sunlight

• Treat sunlight exposure as a vital nutrient for health.
• Spend time outdoors daily to promote vitamin D synthesis.

Step 20: Choose Eggs

• Eggs are a nutritious food choice and provide a range of vitamins and minerals.
• Include them regularly in your diet.

Step 21: Limit Refined Oils

• Avoid highly processed oils that may negatively impact health.
• Opt for healthier fat sources like olive oil and avocado oil.

Step 22: Avoid High-Calorie Combinations

• Be cautious of meals that combine high amounts of fats and carbohydrates.
• Focus on balanced meals that promote stable energy levels.

Step 23: Monitor Total Volume Load

• Understand the total load of food you consume, focusing on portion sizes.
• Adjust your intake according to activity levels and goals.

Step 24: Eat a Big Breakfast or Lunch

• Start your day with a substantial meal to fuel your metabolism.
• Prioritize nutrient-dense foods during breakfast or lunch.

Step 25: View Meat as a Multivitamin

• Meat provides essential nutrients that can be hard to find in plant-based diets.
• Incorporate various types of meat for a well-rounded nutrient profile.

Conclusion

By following these 25 non-negotiables for longevity, you can significantly improve your overall health and extend your lifespan. Start by integrating one or two steps into your daily routine, then gradually build up to include more as you become comfortable. Focus on nutrition, lifestyle changes, and mindful practices to maximize your health benefits.