25 Non-Negotiables for Longevity and Health

Introduction

• Focus on sustainable habits for longevity and mental health.
• Importance of low but not extremely low body fat for reducing inflammation.
• Emphasis on activities and habits rather than strict rules.

Key Non-Negotiables

1. Mental Health and Relationships

• Foundation for longevity and health.
• Importance of sustainable practices that consider mental health.

2. Non-Exercise Activity Thermogenesis (NEAT)

• Prioritize being active throughout the day over single workout sessions.
• NEAT burns more calories compared to single workouts.
• Benefits of spontaneous activity throughout the day.

3. Nutrient Quality Over Calories

• Focus on nutrient-rich foods to ensure satiety and reduce overeating.
• Calories are important but secondary to nutrient quality.

4. Insulin Awareness

• Balance awareness of calories and insulin.
• High insulin levels affect metabolic health; control carbohydrate intake.

5. Importance of Minerals

• Essential minerals: magnesium, sodium, potassium, and trace minerals.
• Consider mineral supplements due to dietary deficiencies.

6. Protein Prioritization

• Maintain high protein intake to preserve muscle mass.
• Especially crucial during caloric deficits.

7. Glucagon-like Peptide-1 (GLP-1)

• Stimulate GLP-1 for appetite suppression.
• Focus on fiber, protein, monounsaturated fats, and certain sweeteners like allulose.

8. Leafy Greens

• Deep leafy greens like broccoli are beneficial despite some oxalate content.

9. Weekly Caloric Focus

• Evaluate calorie intake over a week instead of daily.
• Allows for flexibility and metabolic benefits.

10. Occasional Longer Fasts

• Longer fasts (24-36 hours) have significant metabolic and longevity benefits.

11. Fat Adaptation

• Train the body to efficiently use fat as a primary fuel source.
• Achieved through fasting and lower carbohydrate intake.

12. Dairy Fat as a Health Food

• Benefits of certain fats found in dairy, like conjugated linoleic acid.

13. Mogi - Challenge Tradition

• Perform a mentally or physically challenging task annually for mental clarity.

14. Sleep Prioritization

• Follow basic sleep hygiene without obsessing over sleep.

15. Eat More, Move More

• Encourages higher energy throughput and maintains metabolic rate.

16. Awareness of Oxalates

• Be cautious with high-oxalate foods like almonds and spinach.

17. Caffeine Benefits

• Active lifestyle benefits from caffeine, preferable from natural sources like tea and coffee.

18. Fasted Workouts

• Promote metabolic adaptation and resilience.

19. Treat Sunlight Like a Vitamin

• Balance sun exposure like vitamin intake.

20. Eggs as a Nutritional Staple

• Consider eggs a staple for their comprehensive nutritional value.

21. Limit Refined Oils

• Avoid chemically processed oils and prioritize natural fats.

22. Avoid High Fat and Carb Combinations

• These combinations can induce inflammation and insulin resistance.

23. Importance of Workout Volume

• Focus on total volume load in workouts for muscle gain and fat loss.

24. Big Breakfast or Lunch

• Either a big breakfast or lunch supports better metabolism and sustainability.

25. Red Meat as a Multivitamin

• Red meat provides several essential vitamins and minerals.

Conclusion

• Moderate, informed choices lead to a healthier and longer life.
• Integration of various aspects of lifestyle for comprehensive health.