25 Non-Negotiables for Longevity that All Scientists Agree On

Intro (0s)

• This video will discuss 25 simple strategies for increasing longevity and enhancing overall health. (1s)
• The video will include information relevant to fat loss because maintaining lower body fat levels is a significant factor in promoting a longer and healthier life, according to longevity experts. (27s)
• The video will primarily focus on positive actions and habits rather than restrictive rules. (50s)

Priorities for Longevity (1m1s)

• Sustainability and mental well-being are crucial for any lifestyle changes aimed at longevity. (1m3s)
• Relationships are considered the most important factor for longevity, serving as a foundation for other health aspects. (1m13s)
• While other factors contribute to longevity, their impact is significantly enhanced when mental health and strong relationships are prioritized. (1m27s)

NEAT (1m41s)

• Non-exercise activity thermogenesis (NEAT) burns significantly more calories than dedicated workouts, potentially close to 1,000 calories depending on the individual. (2m1s)
• While workouts typically burn between 200 to 800 calories per hour, NEAT can contribute significantly more calorie expenditure throughout the day. (2m15s)
• The body may subconsciously downregulate activity levels following intense exercise, leading to reduced fidgeting and movement, making NEAT a more sustainable approach to calorie expenditure. (2m37s)

Nutrient Quality First, Calories Second (3m10s)

• Calories are important to keep in mind, but nutrient quality should be prioritized. (3m18s)
• When individuals consume nutrient-rich foods, they are more likely to feel satiated and less likely to overeat. (3m31s)
• An excessive focus on calorie counting can be detrimental, as it can lead to a constant battle against hunger, which is a losing proposition. (4m5s)

Be Cognizant of Insulin (4m32s)

• Insulin should not be feared, but it is important to be aware of its effects on metabolic health. (5m22s)
• Consistently high insulin levels are detrimental to metabolic health. (4m57s)
• Insulin resistance is a global issue and the largest disease worldwide. (5m38s)

Minerals are the Life Force (6m3s)

• Minerals are essential for human health and should be prioritized over vitamin supplementation. (6m13s)
• Modern diets are becoming increasingly deficient in minerals, making supplementation potentially necessary. (6m32s)
• Magnesium is particularly important, playing a vital role in hydration and overall well-being. (6m41s)

Protein First (6m53s)

• It is important to prioritize protein intake regardless of caloric intake, especially when in a caloric deficit. (6m54s)
• Sacrificing protein and losing muscle mass is detrimental to longevity. (7m4s)
• Building and maintaining lean muscle mass and high protein intake early in life is crucial. (7m18s)

Prioritize GLP-1 (7m29s)

• GLP-1 can be stimulated naturally through diet, which is not comparable to taking pharmaceutical GLP-1 drugs. (7m54s)
• Ways to increase GLP-1 levels include increasing fiber and monounsaturated fat intake, decreasing polyunsaturated fat intake, and consuming allulose. (8m6s)
• Researching foods that stimulate GLP-1 is recommended. (8m35s)

Deep, Leafy Greens (8m47s)

• Sulforaphane, found in broccoli, is a powerful compound beneficial to one's diet. (8m55s)
• Spinach should be consumed in moderation due to its oxalate content, but other leafy greens like arugula and low-oxalate options are available. (9m5s)
• While some greens contain high levels of oxalate, not all greens are detrimental to health. (9m11s)

View Calories Over the Course of a Week (9m24s)

• It is more beneficial to focus on weekly calorie intake rather than daily intake. (9m32s)
• A weekly calorie deficit, even a small one, is a key factor in achieving positive results. (9m44s)
• Shifting between periods of higher and lower calorie intake within a week can be beneficial for body composition and metabolic rate. (9m52s)

Occasional Longer Fasts (10m4s)

• Studies examining the difference between intermittent fasting and caloric restriction often focus on short-term fasts, typically lasting 12 to 16 hours. (10m18s)
• Longer fasts, exceeding 24 hours, have demonstrated significant metabolic, caloric restriction, and longevity benefits, particularly in rodent studies. (10m37s)
• Occasional longer fasts, lasting 24 to 36 hours, conducted every few months, can be beneficial for most individuals. (11m0s)

Become Fat Adapted (11m18s)

• Most people primarily use carbohydrates as their fuel source, leading to a reduced ability to process fats efficiently. (11m33s)
• By occasionally limiting carbohydrate intake, such as skipping carbohydrates in meals or training in a fasted state, the body can become conditioned to utilize fat reserves more effectively. (12m17s)
• This process, known as becoming "fat adapted," allows the body to better utilize stored fat for energy when carbohydrates are less available. (12m41s)

Dairy Fat is a Health Food (12m47s)

• Red meat is not necessarily problematic for health; rather, it is processed meats that pose a greater concern. (12m57s)
• Dairy fat, particularly the conjugated linoleic acid (CLA) found in it, has been linked to both cardiovascular health and fat loss. (13m8s)
• Instead of consuming large amounts of heavy cream or half-and-half, consider using dairy fat strategically, similar to a supplement, opting for high-quality aged cheeses like Pecorino Romano. (13m23s)

30% Off Your First Order AND a Free Gift Worth up to $60 (13m57s)

• Thrive Market is an online grocery store that offers a variety of "better for you" options. (14m3s)
• Using the provided link, viewers can receive a 30% discount on their first grocery order and a free gift valued at $6. (14m22s)
• Thrive Market allows users to search for specific dietary needs and food types, making healthy shopping easier and more affordable. (14m37s)

Misogi (15m5s)

• Misogi is a Japanese tradition of engaging in a mentally and/or physically demanding activity annually to purify the mind, body, and spirit. (15m6s)
• This practice can involve activities such as climbing a mountain or meditating for an extended period, pushing oneself to their limits. (15m42s)
• The concept of Misogi originated from ancient samurai traditions, where individuals would sit under waterfalls to cleanse themselves, symbolizing a reset in life. (15m56s)

Prioritize Sleep (16m22s)

• Obsessing over sleep can be counterproductive, and prioritizing and establishing a consistent sleep schedule can lead to improvements. (16m31s)
• Humans are naturally capable of sleep, and adhering to basic sleep hygiene principles, such as maintaining a regular sleep schedule, avoiding late-night meals, and incorporating a wind-down routine, can promote better sleep. (16m53s)
• Creating sleep pressure by engaging in physical activity and avoiding excessive sedentary behavior is crucial, as it increases the body's need for sleep. (17m8s)

G-Flux (17m39s)

• It is more beneficial to consume a larger amount of calories and engage in increased physical activity compared to consuming fewer calories and being less active. (17m41s)
• Even with calorie restriction and increased exercise, calorie expenditure is less efficient due to a lowered metabolic rate. (17m50s)
• Maintaining a higher level of energy expenditure through increased food intake and physical activity, while keeping the net calorie deficit consistent, is more effective for boosting metabolism. (17m55s)

Be Cognizant of Oxalates (18m8s)

• Oxalates are naturally produced by the body but cannot be broken down. (18m11s)
• Oxalates can accumulate in the kidneys, blood, and joints, potentially leading to health issues. (18m26s)
• It is advisable to moderate the consumption of high-oxalate foods and explore alternative options. (18m39s)

Don't Fear Caffeine (18m50s)

• Studies show that people who consume caffeine are less frail, possibly due to increased activity levels. (18m53s)
• It is preferable to consume caffeine from natural sources like green tea and coffee, as they contain beneficial antioxidants and other compounds. (19m2s)
• Green tea contains a moderate amount of naturally occurring theine, while coffee has a higher amount. (19m11s)

Fasted Workouts (19m24s)

• Fasted workouts provide a greater training stimulus due to the nutrient-deprived state, leading to faster and more substantial bodily adaptations. (19m31s)
• While short-term weight loss results may be similar between fasted and fed workouts, long-term metabolic adaptations from training fasted accumulate over time and enhance performance and fat adaptation. (19m45s)
• Training in a fasted state improves resilience, a factor correlated with longevity in animal and human studies. (20m9s)

Treat Sunlight Like a Vitamin (20m21s)

• Sunlight should be approached like a vitamin, consuming it in healthy amounts without overdoing it. (20m26s)
• Avoid excessive sun exposure, but ensure adequate sunlight intake for optimal health. (20m35s)
• It is important to find a balance in sun exposure, avoiding both excessive praise and demonization of its effects. (20m44s)

When in Doubt, Choose Eggs (20m56s)

• Eggs are a nutritionally dense food that can sustain a person. (20m58s)
• A minimum of seven eggs per week is recommended, with an ideal range of three to five eggs per day. (21m10s)
• Refined oils should be limited in a healthy diet. (21m20s)

Limit Refined Oils (21m21s)

• Refined oils are chemically altered and should not be consumed in large amounts. (21m45s)
• Refined oils are peroxidized and rancid. (21m56s)
• Monounsaturated fats, polyunsaturated fats from whole foods, nuts, seeds, and fish are preferable to refined oils. (22m1s)

Avoid High-Calorie Combinations of Fats & Carbs (22m16s)

• The standard American diet, characterized by high carbohydrate intake combined with high saturated fat consumption, is problematic for health. (22m25s)
• A clinical method for inducing insulin resistance involves combining a large amount of saturated fat with a high sugar intake. (22m35s)
• Combining high-calorie fats and carbohydrates, a combination not found in nature, is not recommended for consumption. (22m54s)

Total Volume Load (23m4s)

• Total volume load, the total weight lifted in a workout, is crucial for muscle building and fat burning. (23m4s)
• Achieving a specific total volume load is more important than the number of repetitions or the weight used in each set. (23m11s)
• To calculate total volume load, multiply the weight lifted by the number of repetitions and sets. (23m35s)

Eat a Big Breakfast or Lunch (23m52s)

• Studies indicate that consuming a large breakfast, a smaller lunch, and a smaller dinner is optimal for longevity, sustainability, and fat loss. (23m58s)
• An alternative approach involves having a small breakfast or skipping it entirely, followed by a substantial lunch and a smaller dinner. (24m8s)
• Red meat is considered a multivitamin. (24m22s)

Meat is a Multivitamin (24m24s)

• Red meat contains many vitamins and minerals found in other foods. (24m26s)
• One or two servings of red meat provide a variety of nutrients. (24m33s)
• A moderate amount of red meat is nutritious. (24m48s)