What I’ve learned reading “The Longevity Solution.”

On Amazon

What and How.

The Longevity Solution Plan for your Longer and Healthier Life. (Till our scientists figure out the immortality pill thing.)

  • 16:8 fasting. 16 hours (overnight) of not eating. Eat your meals in 8-hour eating window.
  • Alternate day fasting. Eat one meal between 12–3 PM one day. The next day eat normally. Eat one meal a day the day after that again. Repeat.
  • Prolonged fasting (more than 24 hours). For different health conditions, especially with different cases of metabolic disease.
  • Aim for 1.6g to 2.2g of protein (not food but actual protein, check protein content of foods) per 1 kg of body weight. Best distributed between meals. For resistance training and older (after 65) adults.
  • Coffee: 1–5 cups a day of brewed coffee. Depends on your personal caffeine/coffee tolerance and preferences. Depends on the amount of caffeine and, obviously, the size of your cup.
  • Wine: Only in moderate amounts, 2 drinks for men, 1 drink for women, 1 drink is about 3 oz.
  • Consume salt before and after training.
  • Supplement with 300 mg of magnesium glycinate (diglycinate) or magnesium citrate — magnesium oxide is poorly absorbed
  • Consume omega-3s from plants too. like chia, hemp or flax SEEDS, target to 30–60g per day
  • Consume good quality natural animal fats — pastured butter, ghee, lard and tallow.
  • Consume omega-6s from whole food sources like nuts, seeds, pastured eggs and chicken. Keep the ratio Omega-6s:Omega-3s, 4:1 or less.
  • Ditch added sugars for good, eat fruit for sweetness, use your sugar wisely — desserts on rare special occasions.
  • Ditch processed food and processed grains.
  • Ditch vegetable oils — canola, cottonseed, corn, soybean, sunflower, safflower.
  • Ditch dairy for non-animal alternatives.
  • Add 4 servings of green and colorful vegetables to most of your meals.

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Brain Coach for Techies. 🧠𝐁𝐫𝐚𝐢𝐧 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠: 𝐅𝐨𝐜𝐮𝐬, 𝐌𝐨𝐭𝐢𝐯𝐚𝐭𝐢𝐨𝐧, 𝐏𝐫𝐨𝐜𝐫𝐚𝐬𝐭𝐢𝐧𝐚𝐭𝐢𝐨𝐧. https://tinyurl.com/brainupgrades

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Angela Shurina

Angela Shurina

Brain Coach for Techies. 🧠𝐁𝐫𝐚𝐢𝐧 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠: 𝐅𝐨𝐜𝐮𝐬, 𝐌𝐨𝐭𝐢𝐯𝐚𝐭𝐢𝐨𝐧, 𝐏𝐫𝐨𝐜𝐫𝐚𝐬𝐭𝐢𝐧𝐚𝐭𝐢𝐨𝐧. https://tinyurl.com/brainupgrades