50 Longevity tips from experts X New year challenge!

by Lovelyn Barrientos January 04, 2024

Kickstart your thriving journey with our '50 Longevity Hacks!' Prioritize your health this new year and join us in embracing positive change. Adopt these healthy habits and look forward to a future of happiness and health.

Fasting and Calorie Management

  1. Create an individualized approach to calorie management that fits your goals. An ideal approach to calorie restriction should be sustainable and fits into your lifestyle.
  2. Different forms of fasting work for different people. Try one that works for you.
  3. Try intermittent fasting to limit calories Not eating for 12-16 hours a day and limiting your food intake to an 8-12hour window is technically fasting.
  4. Another form of effective fasting is to have carbohydrate-free or very low carbohydrate days once or twice a week.
  5. Adding a supplement like GLYLO can make intermittent fasting easier and more effective.
  6. Infuse your diet with adequate fiber. Fiber helps maintain blood glucose and reduce appetite.
  7. Spice things up! Try spicy food as a replacement for dips instead of sugar-laden alternatives. Spicy food has been shown to protect against diabetes.
  8. Avoid sugary drinks and snacks: Sugary drinks and snacks are often high in calories and low in nutrients. Choosing water, unsweetened tea or coffee instead can help you reduce your calorie intake.
  9. Avoid processed food! Include as many whole foods as possible in your diet.
  10. Shift your dietary choices towards a more plant-based diet.
  11. Make breakfast a high-protein meal.
  12. Prepare your own meals when possible. This can be an effective way to avoid foods that damage health.
  13. Use fruit as a sugar substitute. Having 2-3 servings of fruit a day is linked with improved health-span.
  14. Eat smaller portions of nutrient-dense foods like vegetables, fruits, and lean proteins to feel full and satisfied while controlling calorie intake.
  15. Avoid snacking and when needed use nuts and whole-food snacks.
  16. Avoid foods that are highly glycated like barbecued foods, potato chips, etc.
  17. Include salads and raw foods at least twice a day
  18. Eat slowly: Taking your time to eat can help you feel full and satisfied. Eating slowly allows your body to register when you're full, which can help you avoid overeating.

Mindfulness, Social Connection, and Purpose

  1. Mindfulness is all about creating a gap between stimulus and response. Including mindfulness in daily routines can help reduce automatic responses to manage calorie consumption and emotions.
  2. Notice your cravings and be at peace with them
  3. Keep track of what you eat: Using a food diary or an app to track your meals and snacks can help you become more aware of your calorie intake.
  4. Keep a journal and notice your emotions. Spending 10 minutes a day journaling for 3 weeks can help change behaviors.
  5. Develop a sense of gratitude. A greater sense of gratitude is associated with more happiness and improved health.
  6. Develop a more positive mindset. Increased positivity is associated with a longer and healthier life.
  7. Practice random acts of kindness. Studies show that random acts of kindness help develop gratitude and positivity.
  8. Volunteer for a cause. Volunteering has been shown to improve health and help create empathy and a sense of purpose.
  9. Develop new connections and friends. Making new friends helps open oneself to new perspectives and ideologies.
  10. Create opportunities for growth and embrace vulnerability
  11. Develop a mindset for purposeful living. A stronger sense of purpose is associated with a longer lifespan. Having a sense of empathy, honesty and connection can help develop a stronger sense of purpose.
Morning and Evening Routines:
  1. Get 10-30 minutes of exposure to natural sunlight, preferably before 10 am.
  2. Try cold showers towards the end of your normal warm shower, for 1-2 minutes for an invigorating effect, improved vagal tone, and improvement of immunity.
  3. Drink 500-1000ml water first thing in the morning.

  4. Establish a regular sleep schedule: Go to bed and wake up at the same time every day, even on weekends. This can help regulate your body's natural sleep-wake cycle.

  5. Create a sleep-friendly environment: Keep your bedroom dark, quiet, and cool. Use a comfortable mattress and pillows, and avoid screens (TV, phone, laptop) for at least an hour before bedtime.
  6. Practice relaxation techniques: Try relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation to help you relax before bed.
  7. Avoid stimulating activities before bedtime: Avoid activities that may be stimulating, such as exercise, caffeine, and alcohol, for at least a few hours before bedtime.
  8. Get regular exercise: Regular physical activity can help improve your sleep but avoid vigorous exercise close to bedtime.
  9. Eat a healthy diet: A healthy diet that is rich in fruits, vegetables, and whole grains can help improve sleep. Avoid large meals and caffeine close to bedtime.
  10. Get enough sleep: Lack of sleep can lead to weight gain, so it's important to get enough rest to help regulate your appetite and calorie intake.
  11. Brush and floss twice a day. The risk of cardiovascular and Alzheimer's diseases increase with poor oral health.
Exercises:
  1. Exercise regularly: Regular physical activity can help you burn calories and maintain a healthy weight.
  2. Studies recommend 180 minutes of moderate intensity workouts to reduce lower the risk of mortality
  3. 60-120 minutes of resistance exercise per week further lowers the risk of mortality
  4. Include flexibility and balance exercises in addition to aerobics and strengthening for a complete workout for the muscles.
  5. Including a supplement like GLYLO can further enhance the benefits of exercise through an increase of muscle mass, increased stamina, energy, and higher levels of ketones.
  6. Try workouts in the fasted state to increase fat burning and boost ketone body production
  7. Reduce alcohol intake. Alcohol depletes key antioxidants like glutathione which are required for building muscle mass.
  8. Spend at least 10-20 minutes a day in nature and get more indoor plants. Studies show surprising benefits of just being exposed to nature and plants on stress, focus and cardiovascular health.
21-Day Gratitude and No Complaining Challenge:
  • Gratitude Journaling: Write down three things you're grateful for each morning. Example: Grateful for a good night's sleep, a delicious breakfast, and the opportunity to learn something new today.
  • No Complaining: Throughout the day, avoid complaining. If you find yourself starting to complain, try to reframe your thoughts positively.
Additional Activities:
  • Visualization Exercise (Days 7 and 14): Spend 10 minutes visualizing a goal or a positive aspect of your life. Example: Visualize yourself succeeding in a personal goal, like completing a project or improving a skill.
  • Random Acts of Kindness (Days 10 and 20): Perform at least one random act of kindness. Example: Pay for someone's coffee in line behind you or offer to help a neighbor with groceries.

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