Fitness routine

Exercise promotes muscles' production of lactate, a metabolic byproduct that increases the production of BDNF (brain-derived neurotrophic factor), a crucial player in brain and gut health.

Other lifestyle factors, such as hot baths, sauna use, and meditation, and dietary components, such as omega-3 fatty acids, zinc, and dietary fiber, also contribute to BDNF production.

Morning

Most days, <10 mins.

See morning routine.

Sun Salutation

Most days, <10 mins.

• Ideally in nature (beach, park, backyard garden).

• Lightly dressed (including in winter and during light rain/snowing). Bare feet and/or chest, if logistically appropriate.

• Breathwork

Gym

1-4 days/week. Keeping them as short as possible, while focusing on getting close to VOMax.

Any combination of the following:

• <5m warmup

• HIIT: 30s (min) - 2m (max) in zone 5. Use a heart monitor to ensure you're in the right zone.

  • <30m HIIT or Tabata lesson on Peton bike. Focus on hittinh VOMax

  • <10m resistenance traing circuit on Keiser. Focus on hitting 10 reps at 90% power.

  • <20m wall climbing. Focus on max vertical speed, until effectively slipping off.

  • <10m Light equipment exercise: jumping rope, pull-ups, battle rope. Focus on getting mild musscle exhaution and/or intense breathing.

  • <10m Equipment free: push-ups, jump squats, pistol squats. Focus on getting 10-15 reps before being forced to advance to another exercise.

  • <5m Try out anything else that looks interesting. Each set should take <1 minutes and hit some kind of exhaustion.

• <5m stretching / cool-down

Water sports

Most days, if near an appropriate body of water. ~60 days / year ATM. Any of the following:

• <5m Swim

• 10-60m Surfing

• <10m SUP, optionally with Yoga poses

Barefoot

• I’m bullish on being barefoot whenevr safe.

• Sandals and thin-sole shoes are the next.

Mechanical vibration

Just like physical exercise, and low frequency mechanical vibration, higher frequency vibration (low-frequency ultrasound) might improve cell healthspan.

Several early studies claim to have found impressive way to solve the senescent cell problem: by rejuvenating them with ultrasound.