Longevity Building Block #2: Nutrition

F R A M E W O R K (the what)

  • Minimize inflammation

  • Eat to live, don’t live to eat

  • Maintain diverse and healthy gut flora

  • Eat close to nature, minimize ingredients

  • Fulfill macro and micronutrient needs aligned with your personal DRIs using food first, then supplements

  • Maintain an omega-6 (AA) to omega-3 (EPA) ratio of 5:1 or less

  • Keep IGF1 and mTOR in check

    • Eat the least amount of protein to maintain and grow muscle mass

    • Reduce carbs in order to maintain the lowest possible fasting insulin

    • Fill the remainder with fat (after determining the amounts of carbs and protein based on the two above metrics)

M Y R E C I P E (the how)

  • Daily supplements sourced from medical-grade, tested manufacturers

    • Multivitamin

    • Vitamin d3

    • Resveratrol

    • Omega-3 (fish oil)

    • Biotin

    • Electrolytes

  • Ketogenic or low-carb diet, 60-70% fat, 20-25% protein, 10-15% carbs

  • Prioritize monounsaturated over saturated fat (e.g. olive oil, almonds, avocado, macadamia nuts)

  • 30-40g of fiber daily

  • 1 serving of fermented food daily (e.g. kimchi, sauerkraut, kefir)

  • No dairy

  • Grass-fed, organic meat only

  • Fish 5-7 days a week, primarily those high in omegas 3 and 6

  • Organic as often as possible

  • Minimize packaged or processed foods, choose ones with few known ingredients

  • 1-2 coffees in the morning

  • Caloric restriction: daily caloric intake < (basal metabolic rate + calories burned from exercise)

  • 16/8 intermittent fasting/time-restricted feeding (eating between 10am-6pm or 11am-7pm)

  • Use an app to track food and monitor caloric intake, macronutrient ratios, and catch nutrient deficiencies. Adjust diet/supplements accordingly.

  • Regularly test biomarkers, e.g. omega-3 index, brain health (link), vitamin D, CMP, CBC, lipid panel

R E S E A R C H (the why)