As an MD and fitness fanatic, I’ve always had a big interest in healthy living. Now that ‘Healthspan’ is a thing, with lots of (credible and snake oil) influencers and content, I wanted to share my personal notes and thinking.
This is what I actually do, and how I position this space to friends and family. I hope you find it useful. Drop me a note at info@adrianvanzyl.com with your questions and thoughts.
(As always, this is not medical advice, see your own doctor before you even think about doing anything, and don’t believe anyone selling you miracle cures).
You can achieve the best possible results yourself by following 10 simple rules.
This information aims to be:
- evidence-based (hard science, multiple large scale clinical trials)
- practical (things you can do at home, and with the help of a clinician)
- straightforward (well, with a little willpower and time commitment required)
The 10 Longevity Rules
Longevity can be summarized in ten simple principles.
Think of these as your own, personal ‘Ten Commandments’.
And that’s it. You don’t need 100 tests and 100 supplements to optimize your health.
Think of these as your own, personal ‘Ten Commandments’.
And that’s it. You don’t need 100 tests and 100 supplements to optimize your health.
So here they are:
- Know your baseline and key metrics. You can’t improve what you don’t measure. Measure 6 monthly. Aim to be in the top 5% for each metric by age and gender.
- Zone 2, 3 sessions per week, 3 hours total per week.
- Zone 5, max 1-2 sessions per week, max 30 mins per session, total < 1 hour per week.
- Resistance training. Every major muscle group twice a week, 3 sessions per week, 45-60 mins per session. Stretching after. Includes Balancing and Core exercises.
- Mediterranean diet. Lower carb, low sugar, high protein.
- Sleep. Get a wearable sleep score as high as possible, consistently.
- Supplements that work. Protein. Creatine. Fiber. Fish Oil. Mg. Vit D. Vit B.
- Don’t smoke. Drink moderately to zero.
- Wellbeing. Have a meaningful life with meaningful connections. Meditate.
- Manage any medical conditions fully. Diabetes, prediabetes. Hypertension. Hyperlipidemia. Weight.
Getting Started
A little bit of prep work is required. The Setup link in the header provides full details.
- Figure out your starting point – what does your baseline health look like? You will need a clinician involved, some blood tests, and some physical tests.
- Manage anything that requires medical attention.
- Build an exercise program tailored to your needs. Get a basic gym setup (or membership)
- Get a good baseline supplements stack in place.
- Plan your meals, track your input.
- Measure your actions and results – with a wearable.
- Habit – start executing on a daily basis