Outlive : The Science and Art of Longevity

The biggest takeaway is to make consistent, sustainable efforts. Don’t make black (none) / white (only workout) efforts; aim for gray.

1. Nutrition 🍊

• Avoid ultra-processed food.
• Eating good quality (home-cooked, natural produce) food is paramount.
• Non-starchy vegetables like spinach and broccoli have almost zero sugar. Can be binge eaten.
• Consume carbohydrates in the morning or before exercise; reduces their impact on sugar levels.
• Plants have lesser protein and amino acids compared to meat.
• Avoid sodas and artificial fruit juices; fructose overload.
• Avoid being over-nourished; okay to do if you are eating right.
• Having a bad diet hurts the metabolism, but over-optimizing on diet will not impact longevity.

2. Sleep 🌙

• 8-10 hours is the number we are hardwired for from years of evolution; anything less or more is a red flag.
• Identify your chronotype (morning bird or night owl).
• Keep a fixed waking time and be consistent with it, especially on weekends.
• Make your room 100% dark or use eye blinds. Little to no lights (bright lights, alarm, LED).
• Avoid screens 1 hour before bed.
• Cool temperature and hot showers before sleep help.
• Exercising 2-3 hours before helps build “sleep pressure”; napping in the afternoon takes away “sleep pressure.”
• Avoid anxiety-inducing content before you sleep.

3. Exercise 💪

• 3 hours/week of Zone 2 work: can talk in full sentences but barely (cycle, jog).
• 1-2 VO2 max/week: 4 min hard → 4 min easy x 4-6 reps.
• Farmer carry + kettlebell holds (1 minute at full body weight 1/2 + 1/2) + dead hang from pull-up bar + rows.
• Focus on the down movements of weightlifting exercises.
• Squats + step-ups + walking.
• Fix posture imbalances, running form, and balance before you start to work out.
• Stretch for 2 hours/week; combine this with breathwork.
• Toe stretching since feet are cooped up in shoes.
• Primal (functional) workouts: push, pull, twist, squat, hinge, lunge, gait (walk, jog, run).