Objectives: Minimize insulin levels, maximize glucose disposal, optimize various growth factors towards things we want (e.g. muscle) and away from what we don’t want (e.g. cancer).

Key tactics:

• Do not eat sugar in any form. Sugar is poison
• Do not eat processed foods. Eat natural food instead
• Do not eat cheap industrially-farmed animal products
• Eat mostly plants
• Eat organic when possible, especially when discussing animal products
• Try keto diet.

Objective: Maximize metabolic benefits (hormones, insulin sensitivity). Minimize time spent and risk of injury.

Key tactics:

• Warmup
• Spend majority of your gym time on hip-hinge exercises — deadlift, squat, leg press.
• HIIT - high-intensity intervals: they deliver greater metabolic results.
• Minimize sitting. Get a standing desk for e.g. 

Objective: Maximize stress resilience, social support, sense of purpose. Eliminate bad moods.

Key tactics:

• Daily meditation
• Psychotherapy
• Never, ever lie about anything to anyone.
• Have more sex.

Objective: Discover your bugs and fix them if possible. 

Key tactics:

• Blood testing.
• Genetic testing.
• Other (fat %, CIMT, heart tests, CGM, Toxins, microbiome, allergies).