Healthspan and lifespan

Physical health: resources and protocols

Health
Author

Jaume Amores

Published

March 4, 2023

Note: this post is just a draft in progress. As of now, it consists of a collection of random notes.

Findings regarding best protocols on health.

Sleep

  • The single most important thing seems to be sleeping well, close to eight hours per day.
  • Coffee, while having its benefits, needs to be avoided from noon. Ideally, the latest coffee should be taken no later than twelve hours before going to sleep.

Nutrition

Fasting

  • Intermitent fasting. Specifically, time-restricted fasting, although there are other appropriate forms of intermitent fasting.
  • Fasting up to one week, three times per year, with keto diet the week before and the week after.
    • If fasting is done for more than three days, we might have our sleep affected. To avoid that, we need to take some supplements. I need to find their name.
  • Fasting for up to 48 hours once per month.

Diet: plant-based with fish

  • Specifically, salmon and other blue fishes rich in omega-3
  • It seems to be slightly better than a pure vegan diet, which in turn is better than a meat-based western diet.

Nutrition to keep gut’s microbiome healthy.

Exercise

Cardio

  • Cardio seems to be the most important exercise of all.
  • In order to avoid removing the benefits of doing cardio, we need to stay on stand-up position at least 50% of the day, rather than sitting. For office jobs, a standing desk is advisable.
  • Cardio can be done by running, using air-bike, or using stairs, among others.
  • We need to arrive to Zone 2, several days per week. A proxy for this is to achieve the maximum intensity while still being able to keep a conversation while doing the exercise.
  • We need to have a high-intensity exercise at least 10 minutes? (I need to check this) per week. This is exercise would be the next level to zone 2, i.e., not being able to have a conversation while doing it.

Avoiding injuries while running