Ultimate Longevity Plan

I am attempting to create the most all-encompassing plan for life-long health. This would include practices and habits that ensure maximum vitality and physiological well-being. The goal is to be 90 years old with the physical energy and mental agility of someone in their 40s. Youthful appearance is also an added goal-bonus.

I present the first draft of my plan, and I ask IST to add comments and suggestions. What needs to be added? What needs to be taken off the list or changed? What is fake and what is gay? Let's discuss:

PHYSICAL ACTIVITY
> Weightlifting (maintenance of physical strength)
> Sprinting (fat-during and a cardio-expression of physical vitality)
> Swimming (fat-burning and joint health)
> Stretching (flexibility)
> Sports (for sweating and fun)

DIET
> Blue Zone Diet with the alteration of having a lot more eggs and dairy than it recommends
> Whatever family/friends are eating (don't be one of these goofy people who won't eat Grandma's brownies because "muh diet")
> Vitamins (Magnesium, Vitamin D in the winter)
> Maximize whole and natural foods, minimize artificial nonsense

MIND
> Have mentally stimulating work/hobbies
> Reading every day in place of social media
> Wish good-will towards all men, have no expression of hate or ill-will toward any of your fellow man
> Journaling every morning and night (for clear-head)
> Have specified goals and a plan to reach them

ENVIORNMENT
> Get 15-20 minutes of sun minimum (if more, make a coconut-oil sunscreen from natural ingredients)
> Have a clean home and work-space
> Candles and humidifier in the home
> Regular exposure to nature (hikes, walks in the park, etc)

SKIN
> Sauna 3 times a week (also massive prevention in risk for cardiac death, Alzheimer’s prevention, etc)
> Cold Showers (clears acne and tightens skin)
> Skincare routine (cleanser, exfoliator, moisturizer)

SLEEP
> Eight hours of it (sleep is the pillar of all health)

CONTINUED

  1. 3 weeks ago
    Longevity Anon

    CONTINUED:

    SPIRIT
    > Have a belief or acknowledgment of a higher power in the world
    > If a believer of any specific faith, pray and read scripture daily

    SOCIAL
    > Regularly spend time with family and/or friends

    AVOIDS
    > Any and all products that are derived from artificial ingredients (there are natural and holistic alternatives to anything you can think of)
    > Sedentary lifestyle (don't go a single day without some form of physical activity, no matter how small)
    > Negative attitudes, mindsets, and dispositions
    > Drugs of any kind (coffee/tea excluded)
    > Pornography (only fap to your imagination and try to minimize fapping overall, listen to your body)

    BREAK THESE RULES OCCASIONALLY
    > For your own sanity, allow yourself to indulge at times. Is life truly an adventure if we are always playing it safe? Have some fun and live fully!

    • 3 weeks ago
      Anonymous

      Looks pretty thorough, OP. I only have two suggestions:

      SPIRIT
      >open a Bible and read Matthew chapters 5, 6, & 7 and then Ephesians chapters 5 & 6
      Regardless of what you or I personally believe, these five chapters specifically can offer the most objective framework of operation for living the personal and family-oriented life your plan hints towards. Do with the guidelines in those chapters what you will.

      AVOIDS
      >artificial ingredients
      I'm encouraging you to flesh out via research what you mean by this. If you refer to corn syrup, onions, and estrogen in junk foods, then good on you. If, however, this is a preamble in favor of veganism for the sake of this effort being all-encompassing, I'm warning you to avoid such an extreme.

      • 3 weeks ago
        Anonymous

        >If you refer to corn syrup, onions,
        since when is this board against onions? this is like the 4th post today I've seen something like this

        • 3 weeks ago
          Anonymous

          Were pro onions because they boost test.
          I think your confused because onions autocorrects to onions
          Onions are bad because they have a ton of xenoestrogens.
          Hopefully this made sense

        • 3 weeks ago
          Anonymous

          s.o.y autocorrects to onions on this board. All those anti-onion posts are anti s.o.y

    • 3 weeks ago
      Anonymous

      >there are natural and holistic alternatives to anything you can think of
      I looked for boar bristle toothbrushes and had a budget of $100, failed to find anything that wasn't nylon

    • 3 weeks ago
      Anonymous

      https://i.imgur.com/myR5Ny8.jpg

      I am attempting to create the most all-encompassing plan for life-long health. This would include practices and habits that ensure maximum vitality and physiological well-being. The goal is to be 90 years old with the physical energy and mental agility of someone in their 40s. Youthful appearance is also an added goal-bonus.

      I present the first draft of my plan, and I ask IST to add comments and suggestions. What needs to be added? What needs to be taken off the list or changed? What is fake and what is gay? Let's discuss:

      PHYSICAL ACTIVITY
      > Weightlifting (maintenance of physical strength)
      > Sprinting (fat-during and a cardio-expression of physical vitality)
      > Swimming (fat-burning and joint health)
      > Stretching (flexibility)
      > Sports (for sweating and fun)

      DIET
      > Blue Zone Diet with the alteration of having a lot more eggs and dairy than it recommends
      > Whatever family/friends are eating (don't be one of these goofy people who won't eat Grandma's brownies because "muh diet")
      > Vitamins (Magnesium, Vitamin D in the winter)
      > Maximize whole and natural foods, minimize artificial nonsense

      MIND
      > Have mentally stimulating work/hobbies
      > Reading every day in place of social media
      > Wish good-will towards all men, have no expression of hate or ill-will toward any of your fellow man
      > Journaling every morning and night (for clear-head)
      > Have specified goals and a plan to reach them

      ENVIORNMENT
      > Get 15-20 minutes of sun minimum (if more, make a coconut-oil sunscreen from natural ingredients)
      > Have a clean home and work-space
      > Candles and humidifier in the home
      > Regular exposure to nature (hikes, walks in the park, etc)

      SKIN
      > Sauna 3 times a week (also massive prevention in risk for cardiac death, Alzheimer’s prevention, etc)
      > Cold Showers (clears acne and tightens skin)
      > Skincare routine (cleanser, exfoliator, moisturizer)

      SLEEP
      > Eight hours of it (sleep is the pillar of all health)

      CONTINUED

      God will mock you by killing or crippling you young. If you worship youth you definitely won't get to keep it.

  2. 3 weeks ago
    Anonymous

    morons tongue my anus.

    • 3 weeks ago
      Anonymous

      Thanks for fucking up my screencap you gremlin

    • 3 weeks ago
      Anonymous

      Interesting. Tell me more.

    • 3 weeks ago
      Anonymous

      Longevity plan for IST

      Garbage in, garbage out:
      If you want to see this place become better, stop shitposting when not necessary - shitpost to combat obvious trolls or crabs in the bucket, don't shitpost anons that are genuinely trying to make this place better.
      (eg: )
      If you contribute to making this place worse, it will get worse. If you contribute to making it better, it will improve.

      Don't feed the trolls:
      If someone is trolling, don't get mad - this is what they want. Either calmly pick apart their shit argument with real logic and reason, and it will become obvious that they are airheaded trolls because they will respond with something like "ur dumb lol"

      Don't feed into blackpill gays:
      If someone says height or face (or some other factor your can't control) is all that matters and you should give up if you don't meet some standard, don't respond. If you water the blackpill seed they are trying to plant as a means to demoralize newfags, it grows. This is similar to not feeding the trolls.

      Support good threads, let bad threads fizzle out:
      Do the work to disincentivize bad posters, or rather don't help them - stop bumping obvious demoralization threads (lust provoking image, time wasting question), and support onlythe good threads. If the crabs can't pull people back into the bucket, they'll lose interest in trying.

      /lgbt/ and other adjacent boards only raid us because we play into their trolling. As soon as a thread is identified as something that is not beneficial to this board and the good anons here, just let it drown.

      Thanks, anons. Let's make IST a better place

  3. 3 weeks ago
    Anonymous

    meditation if u have the time

  4. 3 weeks ago
    Anonymous

    >Blue Zone Diet
    sorry I'm redpilled

  5. 3 weeks ago
    Anonymous

    >Diet part is a shitshow
    Good luck with that.

  6. 3 weeks ago
    Anonymous

    A while back, I read something about some women in a certain region of Japan looking younger than their peers because of their higher consumption of natto, which is rich in vitamin K2 or something.
    I'm not sure if it's true and some people find the texture and taste of natto off-putting, but maybe vitamin K supplements are worth taking.

  7. 3 weeks ago
    Anonymous

    will save it
    adapt it / change it according to my believe
    still based OP

    kinda fitting for mental longevity
    https://mega.nz/folder/v6AzSDSJ#9nFO3qrNGUEKs3M-uMFfuw

    • 3 weeks ago
      Anonymous

      Huh I wonder if this an intentional modification of a famous quote from the Talmud. Id guess so.

      • 3 weeks ago
        Anonymous

        what, the text in the pic?
        FFFFUUUUUUU

        • 3 weeks ago
          Anonymous

          https://garden gnomeinthecity.com/2013/09/he-who-saves-just-one-life-saves-the-world-entire/ It’s a totally legit quote though, I completely agree

  8. 3 weeks ago
    Anonymous

    If that guy posted a pic here at the age 28 asking if he was going bald fit would tell him that will be fully bald at age 35 and it's over.

  9. 3 weeks ago
    Anonymous

    Celebrities are vampires.
    They drink baby blood.

  10. 3 weeks ago
    Anonymous

    >> Get 15-20 minutes of sun minimum (if more, make a coconut-oil sunscreen from natural ingredients)
    Why this sunscreen in specific?

  11. 3 weeks ago
    Anonymous

    Good thread OP. I do these and hoping to learn more hacks and improve where I suck

    - OMAD IM
    - Light box next to me 4-5 hours a day
    - No stress
    - Sleep 7-8 hours
    - I started a journal today actually where I write what I accomplished each day. I think it will help me pressure myself to get more done, + help memory.

    DIET
    - Only whole foods, no processed
    - No red meat or sugar or artificial sweeteners
    - 5 white button mushrooms+ per week
    - Several handfuls of walnuts and random nuts per week
    - A bottle of extra virgin olive oil per week
    - Half a raw crush garlic per day
    - I maximize amount of species of veggies eaten per week so I get all phytonutrients
    - Supplements taken after meal: Mouthful of cod liver oil, QoC10, Resveratrol, Querqetin, K2/D3, potassium/pagnesium, bunch of others taken randomly

    NEEDED IMPROVEMENTS
    - I am not into exercise at all. I do planks and a stationary bike a couple times a week.
    - Drink less
    - Learn more veggie recipes that I can tolerate in case I get tired my current cooking
    - Wash down apt more often with green soap, it makes everything feel comfy and even less stress for several days after

    • 3 weeks ago
      Anonymous

      Forgot to mention I ordered a kg of broccoli seeds to make broccoli sprouts with. A lot of excellent science behind them for longevity.

  12. 3 weeks ago
    Anonymous

    my grandparents made it to their 90's and are in very good condition for their age
    there is just one rule:
    DONT GET FAT

    • 3 weeks ago
      Anonymous

      But I wanna be jacked and being jacked as fuck is the same as being fat.

  13. 3 weeks ago
    Anonymous

    Can long warm showers capture some of the benefits of sauna?

    • 3 weeks ago
      Anonymous

      Some, but miniscule. A proper Finnish sauna is in a league of it's own.

  14. 3 weeks ago
    Anonymous

    up

  15. 3 weeks ago
    Anonymous

    Nobody live until 90 except by chance.

    Nobody is full vitality past 50 and it's all downhill from there.

    I advocate for longevity planning but don't kid yourself.

  16. 3 weeks ago
    Anonymous

    For diet, I don't know what Blue Zog diet is, but try to avoid PUFAs and iron. You can drink coffee while eating foods rich in iron to reduce absorbtion

  17. 3 weeks ago
    Anonymous

    I go for a walk every single day, rain or shine, town or country. Usually, it takes an hour to two hours. I plan to do this until I can’t walk anymore. I figure I get sun and some activity.

    My single biggest problem is sleep.

  18. 3 weeks ago
    Anonymous

    Too late for me, I got Moderna and probably only have a few years left. Go on without me bros. I won't make it.

    • 3 weeks ago
      Anonymous

      more like two weeks

  19. 3 weeks ago
    Anonymous

    Bot going to disagree with anything, but its fitting this on top of having a full time job thats the real issue

  20. 3 weeks ago
    Anonymous

    Newfag shit list. Research more. I refuse to spoonfeed you.

    • 3 weeks ago
      Anonymous

      Lowly inferior. I found one simple trick to earn 15000% return monthly, guaranteed. I refuse to sponfeed you.

  21. 3 weeks ago
    Anonymous

    What about coffee / caffeine pills for energy?

  22. 3 weeks ago
    Anonymous

    Genetics, sorry

  23. 3 weeks ago
    Anonymous

    Meditate every day to reduce stress and negative thoughts, these two things will age you faster than anything

  24. 3 weeks ago
    Anonymous

    Dude eating especially dairy and eggs cause oxidative stress which reduces longevity. You need to incorporate some form of calorie restriction in your routine.

    It is proven now in mice that calorie restriction extends lifespan and healthspan.

    • 3 weeks ago
      Anonymous

      so fasting... also if you fuck with your calories you will lose muscle mass.

    • 3 weeks ago
      Anonymous

      Source
      Im pretty sure youre confusing it with the study on saturated/unsaturated fats

  25. 3 weeks ago
    Anonymous

    You need to make a plan to avoid common threats as well. These are stochastically dangerous so you see a lot of survivorship bias.

    Don't get into a car with an inhibited driver, including yourself.
    Never get in a car in icy road conditions.
    Look up the most accident-prone intersections in your area and don't drive through them.
    Never exceed highway speed limits.

    Etc

  26. 3 weeks ago
    Anonymous

    Paul Rudd has access to the foreskin serums.

  27. 3 weeks ago
    Anonymous

    Best way is unironically to get rich. That way you’ll be able to pay for premium longevity health services when they come. Read up on transhumanism.

  28. 3 weeks ago
    Anonymous

    I’m 42 and I’ve been lifting religiously since 1999. I’ve always looked young for my age but in 2018 I got rid of my exercise bike because I needed more room for a lying leg curl extension on a bench. Over the course of 4 years I increasingly looked like shit despite lifting and using 50 mg Test C on every 5th day, I kept changing my diet but I looked like I aged 10 years in less than 5. Bought a cheap exercise bike in June and went back to riding it around 12mph for 30-45 minutes everyday and it’s like I immediately erased 10 years off my face and body. Regular steady state cardio for a moderate amount of time does wonders.

  29. 3 weeks ago
    Anonymous

    why the fuck would you want to live past 70?

    • 3 weeks ago
      Anonymous

      Why not assuming you're healthy and able bodied?

      • 3 weeks ago
        Anonymous

        Yeah that's assuming your healthy and able-bodied at that age. Life is boring and uninteresting now that I am in my 20s, why would I want to live for a 120 years?

  30. 3 weeks ago
    Anonymous

    Wanted to trash talk but this is pretty good. Personally noticed no difference taking magnesium though. Paul Rudd is absolutely showing his age now. Not sure how these memes happen. Like Keanu, maybe he aged well into his 40s but the meme lasted way too long he absolutely looks his age

  31. 3 weeks ago
    Anonymous

    op it is the gnomish genes. I am half garden gnome and past 30 and still look like a kid in 20s. While bunch of my friens already look old in their late 20s i still mog them although i smoke and drink. Being lean also helps.

  32. 3 weeks ago
    Anonymous

    >dairy
    not that valuable and A1 casein is shit. High quality dairy like goat or hard cheeses are okay I guess

    remember to look up ubes. Old Okinawans ate a lot of those and as much pork as they had available. The rice shit is a mystification. Ubes are where the difference comes in vs other Japanese.

  33. 3 weeks ago
    Anonymous

    too much exercise
    too much stress
    too much memes
    not strict enough on the no drugs policy
    not one mention of making an effort to stay lean

  34. 3 weeks ago
    Anonymous

    >dairy is bad
    are you basing this on american population wide studies? You know america is made up of non-white populations, right? Only a minority comes from peoples who have had cattle, sheep, etc for thousands of years.

    I wish nutritional science was of better quality. I don't want to see vegan longevity compared to meat eaters generally, because that compares health conscious people to your average 350 pound bacon and hamburger eater. etc

  35. 3 weeks ago
    Anonymous

    Is that Ben Affleck

  36. 3 weeks ago
    Anonymous

    Retinol is proven to help skin ageing.

  37. 3 weeks ago
    Anonymous

    Frens, the exfoliators all make my skin very red.
    Should I try chemical ones instead?

    • 3 weeks ago
      Anonymous

      Try cum

      • 3 weeks ago
        Anonymous

        Fuck you
        nonfren

  38. 3 weeks ago
    DeeDay

    I'm 60 years old and in the best shape of my life and jacked. I have learned three complimentary practices to health and extreme fitness.

    1. Intermittent Fasting for keeping the weight off. I only feed in a five hour window when doing IF. I also do a full water fast for 5-7 days once or twice a year. IF and a full water Fast increases HGH, cellular repair, gene expression and drops insulin which burns fat.

    2. Hyperthermic Conditioning. This is more unheard of but I have been doing it for 12 years with tremendous results. You can turn any 4' x 6' shower into a steam shower which I did and use religiously. I typically steam for 45 minutes, three times a week, at 118 degrees at 100% humidity. That's a heat index of well over 300 and I also cool down a few times during those 45 minutes and drink about 64 oz. of water to hydrate and flush my system

    This Hyperthermic conditioning is a nut buster but it increases HGH, IGF-1, improves metabolic rate by 25%, maintains your endocrine system, detoxifies your entire body, lowers heart rate, increases red blood cells and increases blood flow to muscles and bones. It also helps with performance in the gym.

    3. Hypertrophy Training, basically weight training for muscle growth. I do a 7 week cycle of one week heavy, one week light, heavy light, heavy light and the 7th week off and just cardio. My training weeks are 5 workouts of chest/back, arms/shoulders, legs/calves/glutes, chest/back, arms/shoulders.

    I do moderate reps to failure within 3 sets per muscle group.

    This training increses muscle mass even at my age, increases HGH, increases bone density, increases insulin sensitivity, increased strength, improved quality of life and even young women are always checking me out even at my age.

    • 3 weeks ago
      Anonymous

      Based Wise Old Man
      Do you eat only in 5hour window every day, or only some days? Seem's quite difficult to get sufficient calories in that time, although maybe you are needing fewer calories as older

  39. 3 weeks ago
    Anonymous

    Overall based. But the part of "eating goyslope because the others are doing so" it's pretty retarded.

  40. 3 weeks ago
    Anonymous

    Yes

  41. 3 weeks ago
    Anonymous

    Your skincare routine isn't complete and includes a lot of extras that different people react differently too.
    A skin care routine is cleanser, moisturizer, and sunscreen everyday. Sunscreen and moisturizer go on your neck and the back of your hands too. Also you should train yourself to sleep on your back to prevent any sagging wrinkles from side or stomach sleeping. Try not to make too many big expressions like raised eyebrows too.

    • 3 weeks ago
      Anonymous

      >you should train yourself to sleep on your back to prevent any sagging wrinkles from side or stomach sleeping.
      I’ve not heard this one before

  42. 3 weeks ago
    Anonymous

    You realise all he did was not get fat and not go bald, that's literally all there is to staying young, yet you can't control balding so it's futile

  43. 3 weeks ago
    Anonymous

    C R I N G E

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