fbpx
  • wellness
More

    David’s August 2019 5-Step Health+Longevity Program

    Constantly adjusting and tweaking my longevity-focused health routine based on what we are learning here every day is an on going process. This is what I am doing this month.

    1. Longevity supplements. I take 1 gram of Resveratrol every day. It went out of fashion a few years ago, but the science still seems to indicate that it is useful for sirtuins. I also take 1 gram of metformin every day. It’s a cheap diabetes medication with decades of testing and wide use with no known side effects other than some stomach irritation —which I don’t get. We wrote about it here last year. The last thing I take is NAD+, which we had Dr. Mike James investigate for us recently here. The one change is that I am now using a NAD+ nasal spray which seems to be more effective as it bypasses the liver and goes directly into the bloodstream.
    1. Health supplements: Vitamin D3 because even though I live in a sunny place, I don’t get that much direct sunlight exposure, so I take 5000IU 3x per week. Twice a year I get my levels tested and this does a good job of keeping me in range. The other one I take is a fish oil supplement. This one I have been taking for 25 years. When I started taking it, there was an almost immediate improvement in my LDL/HDL levels. I’ve stopped all other supplements with the exception of an occasional lypo-spheric vitamin C when I am feeling run down.
    1. Fitness. I do heavy lifting 3 times a week, each day hitting different muscles. I find I need about 5-7 days for full muscle recovery.  I am now doing stretching and foam rolling in the mornings 3 times per week. Pilates, which I sort of love, is something I manage to get to twice a month. For cardio, I have recently adopted sprint training. Warning on this one, it’s horrible, and do not try this unless you have consulted a doctor first. It involves 30 seconds of 100% effort, then a 3-4 minute rest, then another round. I do 3 rounds twice a week. Although one can do this in a variety of ways, I use a treadmill so I can carefully monitor the speed and keep from cheating. My current speed is 11.5, which kills me. This is the same speed at which I could run entire miles at age 19, but alas, that won’t be happening again. Walking is my main exercise on off days when I try for 10,000 steps.
    1. Food. I have recently been reducing my protein intake to prevent an mTOR reaction. This is something we need to have Dr. Mike James investigate further. It is a reaction that seems activated by red meat among other things. Keeping the muscle mass up but not overdoing it to impact longevity is a balance that I keep working on. Overall, a low-glycemic diet is still what I am focused on — keep the insulin levels from spiking. I eat lots of brightly colored vegetables, and my morning smoothie is a plant festival of color. No fasting for me other than I try to keep my eating within a 10-hour window, finishing dinner by 6:30 pm. This gets tricky with travel, but I do my best. The last bit is water water water — I need to constantly be aware of drinking water.
    1. Sleeping. I have left this one for last as it is, for me, the most critical. I absolutely need 8 hours of sleep or I don’t function well. Reading Why We Sleep scared me into taking this very seriously. If I had a heavy workout that day, it will be more like 9 hours. To help keep me asleep through the night if I have not exercised enough, I take a very low dose of time-release Melatonin.
    David Stewart
    David Stewart
    David is the founder and face of AGEIST. He is an expert on, and a passionate champion of the emerging global over-50 lifestyle. A dynamic speaker, he is available for panels, keynotes and informational talks at david@agei.st.
    -Advertisement-
    3,150FansLike
    9,322FollowersFollow
    2,709FollowersFollow

    More Stories

    Iggy, Bruce, Anna vs Time. Cool is Ageless

    Seeing Iggy Pop (72) in the new Gucci Cruise 2020 video ad alongside Gucci Mane (39) and Sienna Miller (37)  gave us pause for...

    This is a Crazy Story. How our CTO became huge in the world of K-Pop. The making of a TWICE Uncle.

    This is the remarkable story of Jack Phan, a 42-year-old tech entrepreneur, CEO, and now Korean pop influencer. What started with a single tweet...

    Paul Hynek 57, Radical Life Extension

    This is Paul Hynek. Among other notable achievements, and there are many, he is one of 9 people who successfully completed the recent Stanford...

    Crazy for Cryo (therapy). At Minus 185 Degrees?

    Why would anyone pay money to step into a chamber that is about as toasty as the dark side of the moon? Self-humiliation? Actually,...

    Why Did “Training With Joan” Get Such a Massive Reader Response?

    Every once in a while, we publish something that goes totally wild. Last week we did a short post on the Instagram account of...

    LATEST Profiles

    Paul Hynek 57, Radical Life Extension

    This is Paul Hynek. Among other notable achievements, and there are many, he is one of 9 people who successfully completed the recent Stanford...

    Debra Rapoport, 74

    As we are speaking, this native New Yorker is currently wearing a hat made of paper towels, and she looks magnificent. An artist, a...

    Ron Haviv, 54: Conflict Photographer, Filmmaker, Educator

    Ron is a legend, one of the best there is. He is a photographer who often works in conflict zones. Going to these exceedingly...
    X