I want a healthier world 

• I get frustrated when I see people with poor health who could improve their situation with better food and training habits, but they don't change anything. 

• I get frustrated when I see people that are still healthy doing so much damage to themself by not eating well, not training and sleeping poorly that they accelerate their life toward sickness 

• I get frustrated when I see the flood of longevity supplements and therapies that are offered randomly to people who want longer and healthier lives. Many of these are totally humbug and in the best case they only cause financial suffering. The worst ones …yes there are deaths reported. 

Most people know exactly what to do but they cannot make themselves change. The solutions are boring but very accessible for everyone. Eat well, sleep well, do not sit still all day and do some strength and cardio training every week. If you also do not stress too much and meet friends regularly you are a winner. 

Why are you waiting?

Initial focus on the fundamentals. Before you get the basics right there is probably no need to go to more advanced treatments/therapies. Once you control the fundamentals you can go further by measuring and adapting lifestyle, sleep, training and more advanced indicators.

And note, life is not just training, take care of yourself and get that lifestyle and community that you need to live your life the fullest! 

1. Diet & Training:

• 1.1 Eat a balanced diet by following nutritional recommendations from relevant authorities. This is what your mama told you to eat. Basic ingredients without additives that are cooked at home or by a restaurant that you trust. In Sweden a good starting point where you can learn more is Livsmedelsverket.  Make it simple: Summary: Increase consumption of vegetables and fruits, whole grains, fish, legumes and low fat dairy products (fermented preferred). Lower your intake of red meat and charcuteri, sugars (zero) and prioritize more complex carbohydrates and poly-unsaturated fats and oils. Make sure to consume a variety of everything above. 

• 1.2 Do not sit still. Live an active life. You cannot compensate for a sedentary life by going to the gym for a few hours every week. Walk more, bike more, stand up and do stretching or simple exercises. If you get a smartwatch it will tell you when it is time to move. Follow its advice!

• 1.3 Add both cardiovascular and resistance training at least 2-3 times weekly but do not forget that the most important factor is to avoid sitting still too much. Both your maximum oxygen uptake and muscle mass/strength have very strong correlation with a longer and healthier life span. However there is an optimum so it might not be better to do more of it. Again, your smartwatch will help you. Fast muscle fibers will shrink most when you get older so engage them with more explosive training. 

• 1.4 Measure and manage: Stress, Sleep, Sedentary lifestyle, Exercise, Nutrition, Blood glucose and much more can and should be measured before you start using any supplement or therapy. The first step is to get a smartwatch that can help you reduce stress and improve your sleep as well as telling you to avoid sitting too much.  Additionally CGM:s (Continuous Glucose Monitor), relevant blood samples, body composition measurements and more can help you understand more about how your body works.  You might need supplements but do not touch them before the need is confirmed by measurement(s).

2. Get yourself in order:

• 2.1 Avoid injuries by securing your physiology. Make sure that you identify all the damages & irregularities in your body that happened over the years and do what you can to fix them. Any Personal Trainer can help you with this. This will make it easier for you in daily life and most importantly help you avoid injuries. Most important avoid falling by being strong and fast.   

3. Therapies and Longevity drugs:

• 3.1 Yes, science is advancing and maybe there is something that can help you beyond training and diet. However, this must be based on your identified needs and scientific maturity of the therapy as such. Some very interesting therapies are evolving however still under debate on risks and benefits. Sickert.se can help you identify relevant therapies when the basics cannot take you further. Remember, advanced therapies and supplements only matter if you've mastered the basics.

Unfortunately, following the steps above will probably not take you beyond 100-120 years of age. If you really want to "live forever" current science is limited but might include replacement of old body parts with new cloned ones ... 

Note: Currently there are not many reliable biomarkers for aging and longevity interventions. Methods used commercially are not standardized and results can be misleading. However, for health monitoring and related adaptations a lot is known and methods available by accredited suppliers.