Your week might look like this: Start with a 12- to 16-hour overnight fast daily. Incorporate into your diet phytochemicals (see Chapter 7), known to activate longevity pathways, including those in strawberries, turmeric, broccoli, green tea, pomegranate, Himalayan Tartary buckwheat, and mushrooms. Take a 2-minute cold shower or a cold plunge every morning, followed by short bursts of sprinting three or four times a week. Do strength training for 20 to 30 minutes three times a week. Add a sauna or steam as often as you can. Get blue-blocker glasses for the evening and replace your LED and
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