Guidelines

The guidelines listed here are based on the latest research at the time of writing. It might happen that research gets clarified, corrected, or detailed.

Embracing these guidelines should increase your lifespan and improve your general well-being. But don’t feel guilty if you veer off every once in a while. Enjoy your life!

Don’t hesitate to challenge these guidelines with peer-reviewed research data. I do inform myself, listen to podcasts, read peer-reviewed research papers, books, and discuss with peers.

I am not a medical professional, nor do I give medical advice. Some of these guidelines might not apply to you (e.g., don’t fast if you are diabetic!)

Nutrition

Avoid Alcohol

Alcohol disrupts sleeps, hence learning (among other things). Larger quantities are responsible for cell mutations, hence cancer. Alcohol is a depressant and will impair your abilities (e.g., driving). The downsides of alcohol surpass its positive effects. Positive compounds in alcohol are found in other food sources.

Time Caffeine Consumption

Caffeine blocks adenosine receptors. Adenosine increases sleep pressure. Hence, caffeine leaves you feeling less sleepy. To avoid midmorning sleepiness, drink it at least two hours after waking. To avoid sleep disruption, don’t drink caffeine 4 hours before sleep. Caffeine addiction can provoke headaches and consistently disrupt sleep.

Reduce Sweets and Saturated Fats

Frequent glycemic blood spikes (when ingesting food, in particular sugars) make you feel tired and bring many health problems (e.g., diabetes). Sugar is usually present in most processed foods as a preservative (and now as an addictive).

Fats are important for the body but pack a lot of energy (i.e., calories). Saturated fats specifically increase low-density lipoprotein (LDL) (i.e., bad cholesterol) which in turn increase the risk of cardiovascular diseases (by blocking blood vessels).

Diets high in both sugars and (saturated) fats will accelerate the increase in health risks.

Practice Fasting

Daily time-restricted eating has many benefits from weight loss to cellular regeneration. The fasting-mimicking diet has better cellular cleansing properties.

Adopt a Plant-Based Diet

In addition to be particularly impactful to reduce our global environmental footprint, plant-based diets have been linked to reduced health risks. Animal proteins are linked with ageing and cancer, while animal foods are richer in saturated fats. Plants are richer in fibers.

It’s OK to take supplements…

…but don’t overdo it. Vitamin D supplementation is great to avoid exposing your skin to the sun. Vitamin B12 is great for everyone, regardless of diet. Pregnant and lactating women, and older individuals can also benefit from proper supplementation.

A balanced plant-based diet should cover most of your needs. If you are worried about specific minerals or vitamins, do a blood test. Other conditions or medications might interfere with nutrient absorption. Talk to your health professional.

Favor Organic Non-Processed Food

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Consult a Dietician

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Sleep

Get Light in the Morning

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Have a Consistent Schedule

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Set a Go-to-Bed Alarm

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Sleep 7-Hour+ Every Night

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Recharge with NSDR Protocols

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Visit a Sleep Clinic

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Fitness

Exercise Weekly

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Strengthen

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Stand Up and Move

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Stretch

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Minimize High Impact Activities

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Consult a Specialist

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Health

Dentist

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Dermatologist

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Blood Tests

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Genetic Tests

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Sustainability

Buy Less

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Don’t Waste

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Prefer Public Transport

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Slow Tourism

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Downsize

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Become an Urban Dweller

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One-Time Actions

Get a Comfortable Mattress

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Use a Standing Desk and a Good Office Chair

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Install Blackout Curtains in the Bedroom

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Perform the KonMari Method

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