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Nick T
@nt
what’s the 80/20, pareto optimal longevity routine? Something I can implement and get used to in a couple of weeks? e.g. I don’t want to spend 3 hours per day doing a specific routine or placing unreasonable constraints on regular life to live 40% longer as that ironically makes the “effective” life shorter.
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Kuririn
@kuririn
Body Composition: - BMI of 22.5-25 - Waist-to-hip ratio below 0.95 for men, 0.80 for women Diet: - 40-55% of calories from carbohydrates - 25-30% of calories from fat (focus on unsaturated fats) - 0.8 g/lb of protein per day - 38g fiber daily for men, 25g for women - 5 servings of fruits and vegetables per day - Minimize ultra-processed foods (1-2 servings max per day) - Less than 10% of calories from saturated fat Exercise: - 30-60 minutes of resistance training per week - 150+ minutes of moderate aerobic activity per week - 8,000-10,000 steps per day - 1 interval workout per week - 2-3 zone 2 cardio workouts per week (last 2 for higher VO2Max) Sleep: - 7-9 hours of sleep per night - Consistent bedtime and wake-up time - Sleep in a cool room (59-66°F / 15-19°C) - Avoid bright lights 1 hour before bedtime Other habits: - Sauna use 4 times per week for 15-20 minutes at 70-100°C Source: https://www.siimland.co/my-longevity-routine
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Kuririn
@kuririn
Supplementation: - Creatine: 3-5g daily - Omega-3: 1.75-2.5g EPA and DHA combined daily - Glycine: 15-18g total daily (from diet and supplements) - Collagen peptides: 10g daily - 3 Tbs of olive oil daily - consider also coca flavonols
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