My Five Longevity Commandments

I follow many habits for healthspan, but these five strategies consistently deliver the highest leverage. They integrate ancient wisdom, modern research, and practical daily action. Each one addresses a common aging problem, offers a process solution, and ties into tools you can apply right away.

Commandment #1: Control Glucose

The problem: Spikes in blood sugar accelerate aging even in “healthy” eaters. Post-meal surges drive advanced glycation end products (AGEs), which stiffen collagen, increase wrinkles, inflame joints, and damage organs. Repeated glucose fluctuations also shorten telomeres, biological clocks that correlate with lifespan.

The solution: Time starches for post-exercise or evening, when insulin sensitivity is higher. Swap refined flours—even gluten-free ones—for whole food carbs in moderation. Pair meals with healthy fats (extra-virgin olive oil, avocado, coconut) to slow glucose absorption. Cycle protein: adequate on training days, lower on rest days to stimulate autophagy.

Process: I use a continuous glucose monitor (CGM) like Dexcom to see exactly how meals, sleep, and stress impact blood sugar. Data guides small, lasting corrections.

Commandment #2: Diet Variation

The problem: Constant sameness in food intake locks metabolism into glucose-burning, driving more inflammation and oxidative stress. Primitive diets naturally rotated across seasons, forcing flexible metabolism.

The science: Low-carb states induce ketosis, where fat-derived ketones provide cleaner fuel and signal cellular repair pathways. Historical data on the Hunza tribe shows seasonal variation with fasting, fat-rich winters, and fruit-rich summers as part of their longevity pattern.

The solution: Rotate low-protein, low-carb phases with anabolic periods of more starch and protein. Use a fasting-mimicking diet a few times a year to reset, then refeed with muscle-building foods.

Commandment #3: Intermittent Fasting

The problem: Constant eating accelerates aging pathways like mTOR. Overfed cells build debris instead of repairing.

The science: Intermittent fasting promotes autophagy, cellular cleanup that reduces inflammation and preserves function. Fasting lowers insulin, then rebounds human growth hormone when feeding resumes, supporting tissue repair and fat loss.

The solution: Fast ~16 hours daily by finishing dinner early and delaying the next meal until midday. Break the fast with protein and fat (for example, a ChocoBerry Blast™ protein smoothie). Eat a nutrient-dense evening meal to anchor recovery and sleep.

Commandment #4: High-Intensity Burst Training

The problem: Excess endurance training increases oxidative stress, lowers growth hormone, and accelerates muscle loss. It can create the “skinny fat” look with premature aging.

The science: High-intensity intervals and resistance training improve mitochondrial function and anabolic hormones. Studies confirm that HIIT training is more effective than endurance training for metabolic health and healthy aging.

The solution: Integrate strength training, short bursts of intensity, and steady Zone 2 cardio into your week. For fat adaptation, train fasted in the morning, then refeed with quality protein and nutrients post-session.

Commandment #5: Periodic Cellular Detox

The problem: Modern toxins accumulate in cells, inflame membranes, and block mitochondria from receiving nutrients or releasing waste. Quick cleanses often just stir toxins without removing them, making symptoms worse.

The science: Chronic toxin exposure is linked to neurodegeneration, autoimmune activation, and accelerated aging. Glyphosate and other pollutants disrupt gut integrity and gene expression.

The solution: Follow a structured program that removes toxic inputs, repairs cell membranes, restores energy, and uses true binders to escort toxins out. Open drainage pathways (gut, liver, lymph) first. Pair with diet variation and fasting cycles so detox has room to work.

How to Put This Into Practice

Apply one commandment per day this week. Start by stabilizing breakfast (protein + fat, no high glycemic carbs). Add one intermittent fast. Replace a long cardio grind with a 20-minute interval session. Choose one drainage-supporting detox practice, such as increasing hydration and adding mineral support. Over time, stack these until they become your baseline rhythm. That is how longevity is built into daily life.

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