Longevity “Get Going” Roadmap
These steps will quickly get you on the right path.
Step 1: Assess complete blood bio-markers, including a hormone panel and anti-aging panel from the Life Extension Institute.
Step 2: Receive a 60-minute debrief from an Endocrinologist (blood doctor). Take supplements as appropriate to get critical biomarkers in the optimum range.
Step 3: Assess gut microbiome with a stool sample kit from Life Extension Institute.
Step 4: Receive a 60-minute debrief from a functional medicine doctor or equivalent. Take appropriate supplements to rid the gut of bad bacteria, parasites, and fungi.
Step 5: Get 8 hours of sleep
Step 6: Determine (Google it) your normal weight range for your height. If above, lose weight.
Step 7: Move every 30 minutes for 3 minutes. Perform cardio (daily) and strength training (weekly).
Step 8: Eat much less ultra-processed foods.
Step 9: Eat more whole grains, nuts, seeds, olive oil, fish, fruits and non-starchy vegetables.
Step 10: Cut way back on salt, sugar, and artificial sweeteners.
Bonus: Start fasting for 16 hours most days.
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