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8 Simple Tips to Live Longer and Healthier

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https://www.outsideonline.com/2173721/outside-guide-life-extension

outsideonline.com

8 Simple Tips to Live Longer and Healthier
Over the past few years, there has been an ever-increasing obsession with biohacking and life extension: FDA-approved studies to see if metformin, a drug historically used to treat Type 2 diabetes, can slow aging. A supplement called Basis, which purports to extend life and is backed by multiple Nobel Prize-winning scientists.

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Move

Decades of studies show that just 30 minutes of moderate to intense daily physical activity lowers your risk for physiological diseases (like heart disease and cancer), as well as psychological one...

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Eat Real Foods

Avoid stuff that comes wrapped in plastic. Foods that undergo ultra-processing tend to see much of their nutritional bounty stripped from them. Also, ultra-processed foods are much high...

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Call Your Friends

Social connections are associated with reduced levels of the stress hormone cortisol, improved sleep quality, reduced risk of heart disease and stroke, slowed cognitive decline, lessened systemic i...

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Avoid Using Supplements

Americans spend more than $30 billion every year on dietary supplements, yet the vast majority don’t work and may even cause harm.

There simply aren’t any supplements with sufficient evide...

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Sleep 8 Hours at Night

Regardless of what the biohackers may tell you, you simply cannot nap or intermittently sleep your way to optimal health and functioning.

There are increasing marginal benefits to sleep, and ...

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Enjoy Nature

Time in nature is an antidote to the ill effects of stress, prevents and in some cases even helps cure anxiety and depression, and enhances creativity. 

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Don’t Smoke

Smoking is associated with dozens of types of cancer, as well as heart disease, dementia, and chronic obstructive pulmonary disease. 

According to the Centers for Disease Control and Pre...

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Don’t Drink Too Much

Like smoking, excessive alcohol use is associated with a number of chronic diseases, such as liver cirrhosis, throat cancer, and cardiovascular disease. Drinking too much also impairs sleep and dai...

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SIMILAR ARTICLES & IDEAS:

300% more centerians in Okinawa

68 per 100,000 people. 

It’s not that they live long lives, but also healthy lives too, which lead to the proposal that thei...

The Okinawan diet

It's high on carbohydrates, low in protein and in calories. 

Okinawans eat an abundance of green and yellow vegetables – such as the bitter melon – and various soy products. Although they do eat pork, fish and other meats, these are typically a small component of their overall consumption, which is mostly plant-based foods.

The Okinawan Ratio

The optimum ratio is 10 parts carb to one part protein (10:1) and is found in the Okinawan diet.

It is quite the opposite of current popular diets that advocate a high protein, low carb diet. We belive carbs are bad, but Okinawa diet is providing counter evidence.

Questions to ask before trying biohacking

  • Is it scientifically sound?
  • Is it logically sound? (i.e. is there a sound explanation behind the tactic?)
  • Is the estimated cost (risk, money, time/energy) ...

Sleep Hygiene

Objective: Get plenty of restorative deep and REM sleep on a regular basis.

Key tactics

  • Measure the stages of your sleep
  • Block blue light 3-4 hours before sleep
  • Have your bedroom dark and humid
  • Wake at exactly the same time each morning
  • Evaluate things that seem to help or disrupt sleep.

Optimal nutrition

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.

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Best foods don’t have labels

Best foods don’t have labels

Because they are just one ingredient: avocado, lentils, blueberries, broccoli, almonds, etc.

There is no "best diet"

The “best” diet is a theme: an emphasis on vegetables, fruits, whole grains, beans, lentils, nuts, seeds, and plain water for thirst. 

That can be with or without seafood; with or without dairy; with or without eggs; with or without some meat; high or low in total fat.

The "Age" of vegetables

The best vegetables are likely to be fresh and locally sourced, but flash frozen is nearly as good (as freezing delays aging). Those “fresh” vegetables that spend a long time in storage or transit are probably the least nutritious.

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