Longevity Level 1 Interventions

• Exercise 1 hour a day, 5000+ steps a day notified by apple watch, Oura stand notifications, desk chair with standing desk, Track Active Physio Pro telemedicine (£35 per call), NHS physio (free), Babylon GP physio (£25 per call), elastic band exercises, gym membership, cycling, walking meetings, Gym strength 1 hr x 2/wk, shockwave therapy to right arch, pressure plate fitted insoles
• 20% CRON (2kcal) (2013 start)
• Longevity Level 1 diet
• BMI 19
• 0.5 units red wine a day or alcohol equivalent, or WineSpan pills
• Never smoker

Level 1 - CRON Food/Supplements (less adherence when travelling)

• Low FODMAP, low methionine, low leucine, low AGE, low ALE, longevity level 1 diet, plant paradox adapted, 14 hour fasts
• Organic dirty dozen, but not strict
• Wild fish only
• Organic unfiltered or high polyphenol extra virgin olive oil 25 - 50 mL per day
• Chia/flaxseeds 20 - 25 g/d (10-15g ALA omega 3) (but flaxseed cyanide risk)
• Undutched dark chocolate and cocoa, quorn, avocados most days
• Sometimes: coffee 30 g (60 mL) ground decaf a day)
• Green tea organic loose leaf, 7.5 mL (due to RCTs for inflammation reduction and all cause mortality outcomes)
• Lithium 1 mg (100x lower dose than typical, as RDA of lithium is 1 mg based on epi-studies, multiple RCTs, and no/low lithium naturally in water where I live)
• Lysine 2-3g (due to low meat and dairy intake, to bring up to omnivore range, benefits for whole body AGE prevention in rat studies and RCTs for anti-herpes virus activity)
• D3 2000 IU (to keep to 75-100nM optimal range for all cause mortality based on 2018 IPD meta analysis of 10+ confounder adjusted observational studies)
• K2 MK4 5mg, MK7 200 ug, K1 1.5mg (due to low intake on cronometer consistently, and effects of MK7 at this dose in RCTs, bone loss prevention)
• Lycopene + lutein & zeazanthin 10/10/2mg (RCTs), lycopene if not eating lots of tomatoes regularly
• Choline 165 mg, as 3.6 g sunflower lecithin (due to potential choline deficiency from cronometer)
• 100% RDA B1, B2, B3, B5, B6, 50% RDA MTHF, as premetabolised forms (as blood tests showed borderline deficiency in b1 and b2 without this, and 200% RDA b6 causes b6 to go above normal range for me)
• 250 ug B12 methylcobalamin (25 ug only gave me b12 deficiency, 250 gives middle of normal range)
• 2g ginger (to lower liver enzymes based on RCTs)
• 10 bn CFU probiotic (to reduce URTI and GI infection risk on days when I do not eat fermented foods, based on RCTs)
• lactoferrin 250 mg/wk (to reduce dental and URTI infection risk based on RCTs)
• creatine 5g (due to RCTs on strength gains and vegetarian low dairy diet)
• turmeric 1.2 g with 20 mg piperine (based on RCTs for reducing inflammation and optimising cholesterol)
• pea protein e.g. Huel (lower methionine/leucine muscle gain)
• collagen 10-20g (for high glycine low methionine/leucine muscle gain/when injured, 30 mins before, based on RCT for injury recovery, also for muscle gain or if too low protein on one day based on RCTs as low mTOR boosting protein, disrupts sleep if taken at night)
• taurine 2g (for cardiovascular benefits based on RCTs)
• iodine 60 ug (based on cronometer, no iodised salt in UK and multi-urine iodine:creatinine tests being low without)
• vitamin C 200 mg (if I do not reach 500 mg a day in diet, optimal to reach 70 nM blood level which is optimal for all cause mortality reduction)
• glucosamine sulphate 2KCl 1.5 g (based on RCTs for inflammation reduction and observational data for all cause mortality reduction and lung mortality reduction)
• HA 300 mg (experimenting with for injury/recovery and replacement for tretinoin effect on skin, based on multiple RCTs in normal young people with injuries)
• Astaxanthin algal 12 mg (RCTs exercise outcomes, mouse lifespan)
• B2 30 mg 3x/wk (Genetic functional B2 enzyme deficiency)

Longevity Level 2 Interventions

Sleep

• Blue and green light blocking glasses, sometimes to control circadian if travelling
• Blackout blinds
• Calm app
• Foam topper depdending on bed
• EIGHT sleep (but don't need most of the time)
• Red lights in house, Philips Hue system / Light dimming at night
• Morning 10k lux comes on automatically on a timer plug for 1 hour at 9 am to 10 am each day / ReTimer glasses or equivalent
• Oura sleep regularity tracking
• Contoured leg pillows with leg straps between legs x 2 in bed
• NAVY seal breathing technique
• Progressive muscle relaxation
• Only use bedroom for sleep
• CO2 reduction techniques

Mental health

• Calm app/timer audios before sleep
• CBT apps/books
• Burnout questionnaires
• Binaural beats, theta/mixed mostly
• Music

Environmental infection exposures

• Bioscarf/FFP2/3 masks
• Heterosexual HPV 9 type vaccine
• HepA+B vaccine
• COVID pzifer x 2

Environmental non-infection exposures

• Airthings Wave Plus (Radon, CO2, TVOC, PM)
• PureMate UV-C steriliser fan
• Bioscarf/clothing/FFP2/3 masks for pollution
• Philips 3000i 2 in 1 CaCO3 particle free humidifier- PM2.5 steriliser

Longevity Level 3 Interventions - not many as so young

Skin

• 'Too much' sun avoidance + non-DHA based novel peptide pseudo-tan agent
• Excel V 532 nm for broken vessels/full face gentle pass light photoaging
• Manuka honey for beard infection / chelitis

Dental

• Plastic retainers
• Alignerco invisalign alternative
• Wisdom tooth removal
• No metal fillings
• BURST toothbrush
• Aloe toothpaste SLS, sulphite and fluoride free
• SmartFloss
• Tea tree oil in water or on toothbrush as mouthwash
• BiominF and Pro if sensitivity
• Dental xray thyroid and brain lead-free shields, X-ray avoidance

Eyes

• LASEK gen 3

Hair

• 0.05-0.3% topical finasteride + 5% minoxidil topical spray/liquid on occasion + 1.5 mm microneedling 1/wk on occasion