Realistic Longevity Routine for Normal People – Be Healthier Than 95% of People
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Timestamps:
00:00 Intro
00:31 Exercise routine 2 h/week
02:40 Bon Charge sponsorship
03:30 Realistic diet plan
05:12 Most effective supplements
06:25 Sleep
07:00 Auxilliary routines
08:47 Overview
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P.S. This is not professional medical advice and should not be taken as such. The creator of this video is not held accountable for your health. Consult your doctor first.
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Timestamps:
00:00 Intro
00:31 Exercise routine 2 h/week
02:40 Bon Charge sponsorship
03:30 Realistic diet plan
05:12 Most effective supplements
06:25 Sleep
07:00 Auxilliary routines
08:47 Overview
I forgot to red light this morning….
Maybe use an automatic timer that turns it on and off on preset times?
I would add a fasting routine which is free!
I agree……I do Intermittent Fasting (6:18, normally) and it has helped tremendously with maintaining a low BMI, healthy biomarkers, etc. I am not sure how much autophagy is taking place with my routine, but someday I think science will find autophagy is crucial for maintaining good cellular function and preventing disease.
@jlvandat69 from the research I did, u need to hit 24h and up to 3 days of fasting to maximise Autophagy. But nonetheless, 18h is pretty good. For me the magic starts when I hit 20h Fast.
@@AceKinG2024 I certainly “feel” the fast after about 20-24 hours, but it seems the jury is still out as to when autophagy actually begins at the cellular/organ level. The researchers apparently haven’t yet identified dependable biomarkers that signal autophagy has begun. I do an extended 72-96 hour fast occasionally, thinking that the cell-cleaning benefits of autophagy are enhanced via extended fasting. Frankly, it’s speculation that 16 hours of IF provides any autophagy at all, but I suspect that the researchers will eventually decide the shorter fasts have “some” autophagy benefit.
@jlvandat69 the best indicator of autophagy is ampk which an energy sensor that triggers cells to activate the autophagy mechanism. I believe ampk can be measured.
Eating a very early dinner is the best
shortcut = dont take vecksin
Does BonCharge pay you?
If were to recommend one video that sums up healthy behaviors in a smart and practical way, this would be it. The advice is supported by research, and it is practical and achievable.
Bam bro just Finish the game, resume the entire thing in 10min 👏👏👏👏
Lp(a) is genetic. You can’t change it. You probably mean LDL/ ApoB for which you have a huge influence.
If you’re really going to train only 1 muscle group/week. You need to make sure to train to absolute failure. Most people don’t train hard enough. Meaning it is better for them to train more often. You should only need 48-72H for recovery honestly unless you’re old/sick. Example with pull-ups is you can train almost every single day and make progression. I have done it. Never would have made that fast progress with 1 session/week. 2H of strength and cardio combined weekly is very minimal. I guess I’m not normal. 🤔
I like routines that dont cost too much. Dong take too much time. Dont have to many steps in the proces so I dont have too many lists… too keep it simple.
I will have to adapt some as I am 53 and gave a few too many kgs.
Thanks Siim! You are so young and smart. I always listen to you. Best!
ive being walking 6 to 7:30 pm, then eat dinner and my sleep has being atrocious, will try to eat before the walks (reaching over 10k steps a day)
You’re on the right track regarding content Siim, with a sprinkle of nerdy deep-dives.
What about for elite levels within budget
You already said everything worth knowing about health and biohacking.
Your purpose has been finished. You should move on to something else.
That perfectionism is actually ironically reducing your longevity.
Do I need goggles with Bon charge?
What’s the video of longevity tests? Its not the one shown on screen
Isn’t it too much powders for the minimal set? Taurine, glycine, all very large doses? Are they so well researched to definitely suggest them as a lean and mean treatment for everybody in such doses?
Siim, does one of your books have ideal bloodwork markers? If so, which one? Thanks!
TMG as most people have that methylation problem? Also what do you think about this new sugar diet hype?