With Modern Wisdom:
With A Diary of a CEO:
Overall Health Philosophy and the Impact of Lifestyle
The approach to health and longevity emphasises that 70% or more of how an individual ages is due to their lifestyle choices, not genetics. Lifestyle significantly impacts both lifespan (how long one lives) and healthspan (the period of life spent free from disease and feeling well). Poor lifestyle choices can lead to a 14-year difference in life expectancy and a 30 to 40-year reduction in healthspan, meaning a significant decline in quality of life starting as early as one's 40s or 50s. Prevention through early lifestyle interventions is considered superior to attempting to reverse advanced pathological states. Many interventions offer both short-term benefits for mood and energy, and long-term protection against disease.
The Foundational Role of Exercise
- Sedentarism as a Disease: Being physically inactive is deemed a disease, increasing the risk of early mortality even more than conditions like type 2 diabetes, cardiovascular disease, or smoking. A study revealed that three weeks of bed rest negatively impacted cardiorespiratory fitness more than 30 years of aging.
- Cardiorespiratory Fitness: This is one of the best predictors of longevity. Individuals with high cardiorespiratory fitness live five years longer and are 80% less likely to die from various causes like cardiovascular disease or cancer. Even moving from low to "low normal" fitness can increase life expectancy by two years.
- Vigorous Intensity Exercise is Key: This type of exercise, where one cannot maintain a conversation (around 80% of maximum heart rate), is crucial for significantly improving cardiorespiratory fitness. Moderate-intensity exercise (e.g., stairmaster) may not improve VO2 max for 40% of people, highlighting the need for higher intensity to stimulate greater cardiovascular adaptations.
- Resistance Training and Muscle Mass: Investing in muscle mass is likened to a retirement fund, crucial for maintaining independence and preventing "disability threshold" in later life. Peak muscle mass is generally between 20-30 years, with an 8% loss per decade thereafter, accelerating to 12% after age 70. Strength gains can be significant even in old age, countering atrophy. Lifting lighter weights with high effort (to 1-3 reps in reserve) can be as effective for muscle gain and strength as heavy lifting. Tempo (e.g., 2-second eccentric phase) and exercises that allow for a long stretch are important for hypertrophy.
- Lactate: A "Miracle Molecule": Produced during vigorous exercise when muscles can't get oxygen fast enough, lactate is not just a metabolic byproduct but a powerful signaling molecule. It is consumed by the heart, brain, and liver for energy, similar to ketone bodies. Lactate increases Brain-Derived Neurotrophic Factor (BDNF), which promotes the growth of new neurons (neurogenesis), strengthens neural connections (improving memory and cognition), and enhances neuroplasticity. It also boosts neurotransmitters like norepinephrine (focus, attention) and serotonin (mood). Lactate can even facilitate brain recovery from traumatic brain injury and helps spare glucose for antioxidant production in the brain.
- Exercise and Brain Health: Aerobic exercise can not only stave off brain atrophy but can increase hippocampal volume by 1-2% annually, effectively reversing brain aging in areas related to learning and memory. Exercise also promotes neurogenesis and neuroplasticity, vital for cognitive function throughout life.
- Training While Tired: Exercising when tired is beneficial; physical activity can blunt the negative effects of lack of sleep on all-cause mortality and glucose responses. It's an anti-inflammatory response, making one feel more invigorated, though caution is advised against maximal effort on such days to reduce injury risk.
- Specific Exercise Protocols:
- Norwegian 4x4 Protocol: Considered the gold standard for improving VO2 max, consisting of four 4-minute intervals of vigorous exercise (as hard as one can maintain) followed by 4 minutes of light recovery, repeated four times. Best performed on a stationary bike or rowing machine. Doing this once a week, combined with other vigorous exercise, has been shown to reverse cardiac structural aging by 20 years in 50-year-olds after two years. Other High-Intensity Interval Training (HIIT): Includes 1-minute on/1-minute off (repeated 10 times for a 20-minute workout) or Tabata (20 seconds on/10 seconds off, 8 times for a 10-minute workout).
- Exercise Snacks: Short bursts of vigorous exercise (1-3 minutes) like sprinting up stairs, bodyweight squats, or burpees, can be incorporated throughout the day. Doing this consistently can lead to significant health benefits, including a 50% lower cancer and cardiovascular-related mortality risk, even for non-exercisers. These also help mitigate postprandial glucose responses by increasing glucose transporters in muscles.
Key Nutrients and Supplements
- Multivitamins: Three large randomised controlled trials (RCTs) demonstrated that a standard multivitamin improved cognition, processing speed, and episodic memory in older adults, equivalent to reducing episodic memory aging by five years. This is attributed to addressing widespread micronutrient deficiencies that impact metabolism, neurotransmitter function, and reduce oxidative stress.
- Vitamin D:
- Critical for Health: Vitamin D, which acts as a steroid hormone, regulates over 5% of the human genome. Deficiency is prevalent (70% of the US population has insufficient levels) due to modern indoor lifestyles, sunscreen use, skin melanin, and latitude.
- Cognitive and Disease Risk: Deficiency can increase dementia risk by 80%. Supplementation with Vitamin D3 has been shown to reduce dementia risk by 40% and can improve cognition and lower amyloid plaques in individuals with Alzheimer's disease.
- Optimal Levels and Dosage: Blood levels between 40-60 ng/mL are associated with the lowest all-cause mortality. A daily intake of approximately 4,000 IUs of Vitamin D3 can typically raise deficient levels to sufficient ones.
- Magnesium:
- Essential for Over 300 Enzymes: Magnesium is a crucial co-factor for more than 300 enzymes in the body, vital for energy production, DNA repair, and overall cellular function.
- Widespread Deficiency and Health Risks: Nearly 50% of the US population does not consume adequate levels of magnesium. A 100 mg decrease in daily magnesium intake is linked to a 24% increase in pancreatic cancer risk. People with the highest magnesium levels have a 40% lower all-cause mortality and a 50% lower cancer-related mortality.
- Triage Theory: When magnesium is deficient, the body prioritises its allocation to essential functions for short-term survival (like energy production) at the expense of long-term processes such as DNA repair, which can increase the risk of age-related diseases like cancer later in life.
- Sources: Dark leafy greens are an excellent source.
- Omega-3 Fatty Acids:
- Impact on Mortality: A low omega-3 index (4% or less in red blood cells) is associated with an all-cause mortality risk comparable to smoking. A high omega-3 index (8% or higher) is linked to a five-year increased life expectancy.
- Mental and Cardiovascular Health: Omega-3s resolve inflammation, which plays a significant role in depression; EPA supplementation has been shown to blunt depressive symptoms. They are crucial for cardiovascular health, with high-dose EPA reducing cardiovascular-related death or events by 25% in individuals with existing heart disease. They also support cognitive function and prevent decline.
- Supplementation: 2 grams of omega-3 per day (EPA and DHA) can raise a low omega-3 index to a high one. Taking ethyl ester form of supplements with a higher-fat meal is important for absorption. Third-party testing (e.g., Consumer Lab, IFOS) is recommended to ensure quality, concentration, and low contaminants (mercury, PCBs, microplastics), as well as low oxidation levels (below 10).
- Dietary Sources: Marine sources like salmon are rich in EPA and DHA. Wild Alaskan salmon is particularly recommended due to lower contaminant levels. While twice a week consumption is good, supplementation is often needed to reach optimal levels.
- Creatine:
- Brain Benefits (Beyond Muscle): Creatine significantly enhances cognitive function, particularly under stressful conditions such as sleep deprivation, high cognitive load, or depression. Studies show 25-30 grams of creatine can negate cognitive deficits from 21 hours of sleep deprivation, making individuals function better than if they were well-rested. It increases brain energy regeneration and can reduce the feeling of mid-afternoon crash.
- Dosing for Brain Effects: While 5 grams daily saturates muscle stores (for resistance training benefits), 10 grams daily has been shown to increase creatine levels in several brain regions. Higher doses (20-30 grams) are used for acute cognitive enhancement during intense cognitive demand or sleep deprivation.
- Other Benefits: It supports muscle mass and strength gains when combined with resistance training. A recent study (2025) suggests a link between creatine intake and a 14% reduction in cancer risk. There is no consistent evidence linking creatine to hair loss or significant bloating, debunking common misconceptions.
- Dietary Considerations: Vegans and vegetarians often have lower creatine levels as it is primarily found in animal products, making supplementation particularly beneficial for them.
- Folate: Deficiency is comparable to exposure to ionizing radiation in causing double-stranded DNA breaks, increasing cancer risk and accelerating aging. Dark leafy greens are a primary source.
- Choline: An essential nutrient crucial for neurotransmitter production (acetylcholine), epigenetic changes (methylation), and cell membranes. High choline intake during pregnancy (e.g., 930 mg/day) has been linked to smarter children with higher IQ scores. Excellent sources include egg yolks and supplements.
Dietary Strategies
- Prioritising Whole Foods and Micronutrients: A focus on consuming a broad spectrum of micronutrients (vitamins, minerals, amino acids, fatty acids) from a diverse diet is essential for optimal metabolic function, DNA repair, and neurotransmitter synthesis.
- Superfoods for Cognitive Function:
- Blueberries: Rich in anthocyanins (a type of polyphenol), one cup a day can improve cognition, executive function, memory, and blood flow to the brain across all age groups.
- Dark Leafy Greens (Kale, Broccoli, Spinach): High in magnesium, folate, vitamin K1, and precursors to sulforaphane, which increases glutathione (a major antioxidant and detoxifier) in the brain.
- Olive Oil: Contains beneficial polyphenols, shown to improve cognition, memory, and lower markers of cardiovascular disease.
- Dark Chocolate (Cocoa Polyphenols): High in catechins, can increase blood flow to the brain, improving cognition and executive function.
- Protein Intake: The recommended daily intake for protein is higher than the standard RDA, with 1.2 grams per kilogram of body weight as a minimum to prevent muscle loss, increasing to 1.6 grams/kg (or even 2 grams/kg for muscle building) for physically active individuals and older adults. Daily total protein intake is more important than an "anabolic window" post-workout. Good sources include eggs, meat (red meat, poultry), and fish.
- Ketogenic Diet & Exogenous Ketones: The ketogenic diet shifts the body to use fatty acids and produce ketone bodies, primarily beta-hydroxybutyrate (BHB), as fuel. BHB acts as an efficient energy source for neurons, activates BDNF, and facilitates the production of glutathione, the brain's major antioxidant. Exogenous ketones can provide an acute boost in focus and alertness, offering a cognitive enhancement without strict dietary adherence.
- Meal Timing (Time-Restricted Eating): This form of intermittent fasting encourages eating all meals within a compressed window (e.g., 8-10 hours) followed by a longer fasting period. Benefits include metabolic improvements (glucose regulation, blood pressure), support for weight loss by naturally reducing calorie intake, and activating cellular repair processes like autophagy (clearing damaged cellular components). Stopping eating approximately three hours before bedtime is recommended to improve sleep quality, as digestion can interfere with rest and melatonin inhibits insulin production, leading to higher blood glucose if eating late. Eating protein earlier in the day is advised to mitigate muscle loss during fasting periods.
- Mitigating "Brain Fog" or Reduced Mental Clarity:
- Postprandial Glucose Response: High spikes in blood glucose after meals (especially from refined carbohydrates) can cause mental crashes. Strategies include avoiding refined carbs, and "exercise snacks" (1-3 minutes of vigorous exercise 30-60 minutes before or after a meal) to help glucose enter muscles. Eating protein or fat 10-30 minutes before carbohydrates can blunt the glucose response.
- Postprandial Inflammatory Response: Meals, especially high sugar and fat ones, trigger systemic inflammation and can increase intestinal permeability ("leaky gut"), allowing bacterial endotoxins to enter the bloodstream. This activates the immune system, diverting energy from the brain and causing sleepiness (somnogenic cytokines), contributing to brain fog. Smaller meals and omega-3 fatty acids can help blunt this inflammatory response.
- Food Sourcing: Pasture-raised eggs have higher lutein. Grass-fed meat tends to have a better omega-3 to omega-6 ratio and fewer hormones/antibiotics/pesticides than conventionally raised meat.
Environmental and Lifestyle Factors
- Heat Exposure (Sauna and Hot Baths):
- Traditional Sauna Protocols: Regular use (four to seven times a week for 20 minutes at 174°F / 79°C) is associated with a 50% lower cardiovascular mortality and a 40% lower all-cause mortality.
- Physiological Benefits: Deliberate heat exposure mimics moderate-intensity aerobic exercise, increasing heart rate, cardiac output, and blood flow. It also increases growth hormone (up to 16-fold with specific protocols) and IGF-2, linked to improved memory and learning. Sauna use has been associated with a 66% reduction in Alzheimer's disease and dementia risk.
- Mood and Stress Resilience: Sauna use can significantly improve mood, reduce stress, and have a profound antidepressant effect, partly through the release of endorphins and interactions with the opioid system. Infrared saunas, particularly when used to induce a feverish state combined with cognitive behavioural therapy (CBT), have shown massive antidepressant effects.
- Synergistic Effects: Using a sauna immediately after a workout can enhance improvements in cardiorespiratory fitness, cholesterol, and blood pressure more than exercise alone.
- Accessibility: Hot baths (104°F / 40°C for 20 minutes, ensuring shoulders are submerged) offer similar physiological responses and benefits as saunas, providing an accessible option.
- Timing: Heat exposure can aid sleep when done a couple of hours before bed, as the body's cooling response induces sleepiness.
- Cold Exposure (Cold Plunge and Cold Shower):
- Acute Performance Enhancement: Cold exposure triggers a robust release of norepinephrine, a neurotransmitter that enhances focus, attention, and mood while reducing anxiety. Even 20 seconds in 40°F (4.4°C) water can double norepinephrine levels.
- Metabolic Benefits: 15 minutes per week in 50°F (10°C) water can increase markers of mitochondrial biogenesis in muscle tissue (growth of new mitochondria), and also promote the "browning" of fat, which increases energy expenditure and heat release.
- Timing Considerations: To avoid blunting muscle gains, cold exposure should ideally be separated from resistance training by at least 5 hours. It can also aid sleep, as the body's rebound warming helps the body cool down for sleep.
- Microplastics and Environmental Toxins:
- Ubiquitous Exposure: Microplastics are pervasive in daily life, leaching from products like to-go coffee cups (especially with heat), tea bags (releasing thousands of particles), and the plastic linings of aluminium cans (e.g., in canned soups and beverages). Even glass bottles can contain microplastics from lid paint.
- Harmful Chemicals: Bisphenol A (BPA) and its common replacement, Bisphenol S (BPS), found in plastic linings, are endocrine disruptors that mimic estrogen and can negatively impact health. BPA levels can increase by 1000% from canned soup consumption.
- Mitigation Strategies: Using personal reusable mugs for hot drinks, opting for loose-leaf tea, and consuming a diet rich in fermentable (soluble) fibre, which in animal studies has shown to encapsulate microplastics in the gut, preventing their absorption. Filtering water with reverse osmosis systems is important to remove pesticides, which can contaminate water sources (e.g., near golf courses) and are linked to increased Parkinson's disease risk.
- Red Light Therapy (Photobiomodulation): While less comprehensively covered, red light therapy is mentioned as a method to improve skin aging, reduce wrinkles, and boost collagen production.