25 Non-Negotiables for Longevity that Scientists Agree On

Summary

This video script outlines 25 non-negotiables for longevity and health, emphasizing sustainable practices and mental well-being. It advocates for prioritizing non-exercise activity thermogenesis, focusing on nutrient quality over calories, and being mindful of insulin levels. The speaker also highlights the importance of minerals, protein intake, and GLP1 stimulation for appetite suppression. Other points include the benefits of occasional fasting, becoming fat-adapted, and the health benefits of dairy fat. The script promotes a balanced approach to diet and lifestyle, with a special focus on overall health and longevity.

Takeaways

• 🌿 Mental health and strong relationships are foundational for overall health and longevity.
• 🚶‍♂️ Prioritize non-exercise activity thermogenesis (NEAT) over dedicated workouts for sustainable calorie burning.
• 🥗 Focus on nutrient quality before calorie counting to ensure satiety and prevent overeating.
• 🔍 Be aware of insulin's role in metabolism without becoming obsessed, especially for those with metabolic issues.
• 💧 Minerals are crucial for health; consider supplements if dietary intake is insufficient.
• 🥩 Prioritize protein intake, especially during a caloric deficit, to preserve muscle mass.
• 🌱 Stimulate GLP-1 for appetite suppression through fiber, healthy fats, and certain sweeteners.
• 🥦 Deep leafy greens are beneficial despite some containing oxalates; moderate intake and choose wisely.
• 📈 Track weekly calorie intake rather than daily for a more sustainable and flexible approach to weight management.
• 🕒 Occasional longer fasts can have metabolic and longevity benefits beyond short-term fasting.
• 🧠 Becoming fat-adapted helps the body efficiently use fat stores for fuel, improving resilience and potentially longevity.
• 🧀 Dairy fat, particularly from certain sources, can be cardioprotective and aid in fat loss.
• 🎋 Embrace the Japanese tradition of 'Mogi' by taking on challenging activities to purify and reset your mind, body, and spirit.
• 💤 Prioritize sleep but avoid obsessing over it; maintain consistent sleep hygiene and create natural sleep pressure.
• 🏋️‍♀️ Engage in fasted workouts to stimulate the body's adaptation and resilience.
• ☀️ Treat sunlight as a necessary nutrient, seeking moderate exposure without overexposure.
• 🥚 Consume eggs regularly for their comprehensive nutrient profile.
• 🚫 Limit refined oils and opt for monounsaturated fats and whole food sources for healthier fat intake.
• 🍔 Avoid combining high-caloric fats and carbs, which can induce insulin resistance and inflammation.
• 🏋️‍♂️ Focus on the total volume load in workouts, not just the intensity, for effective muscle building and fat burning.
• 🍳 Opt for a large breakfast or lunch followed by a smaller dinner for better digestion and potential longevity benefits.
• 🥩 Include red meat in your diet as a nutrient-dense food source, but in moderation.

Q & A

What is the primary focus of the 25 non-negotiables mentioned in the script for achieving longevity and overall health?

The primary focus of the 25 non-negotiables is to promote a sustainable and healthy lifestyle that includes mental health, relationships, physical activity, and proper nutrition. It emphasizes the importance of non-exercise activity thermogenesis, nutrient quality, and a balanced approach to diet and exercise for longevity.

Why is non-exercise activity thermogenesis (NEAT) considered more important than dedicated workouts for overall calorie burn?

NEAT is considered more important because it involves moving throughout the day and burning calories consistently, which can lead to burning significantly more calories than dedicated workouts. It also supports sustainability and prevents the body from subconsciously downregulating activity levels after intense workouts.

What is the significance of prioritizing nutrient quality over calorie counting, and how does it relate to satiety and overeating?

Prioritizing nutrient quality ensures the body receives essential nutrients, which can lead to increased satiety and reduced likelihood of overeating. Consuming nutrient-dense foods can make it harder to overeat because the body feels satisfied with what it needs, and it's less likely to crave hyper-palatable, processed foods.

How does being cognizant but not obsessed with insulin contribute to metabolic health?

Being cognizant of insulin levels allows one to manage carbohydrate intake in a way that prevents chronic high insulin levels, which can be detrimental to metabolic health. It's about understanding the role of insulin in metabolism without letting it dominate dietary choices or causing unnecessary fear.

Why are minerals considered the 'life force' and what role do they play in health and longevity?

Minerals are considered the 'life force' because they are essential for various bodily functions, including hydration and energy production. They are often deficient in modern diets, making supplementation or focused dietary choices important for maintaining health and longevity.

What is the rationale behind prioritizing protein intake, especially during a caloric deficit?

Protein is prioritized to prevent muscle wasting, which can occur when calorie intake is too low. Adequate protein intake supports muscle maintenance and repair, which is crucial for overall health and longevity.

How does stimulating GLP-1 through diet contribute to appetite suppression and satiety?

Stimulating GLP-1, a hormone that increases after eating and signals satiety, through diet can help control appetite. Foods high in fiber, monounsaturated fats, and certain sweeteners like allulose can naturally stimulate GLP-1, leading to a feeling of fullness and reduced overeating.

What is the benefit of consuming deep leafy greens, and should all greens be consumed without caution?

Deep leafy greens are beneficial due to their high nutrient content, including sulfur compounds that are powerful antioxidants. However, some greens, like spinach, contain high levels of oxalates that can be problematic in large amounts, so a balanced approach is recommended.

Why is it suggested to focus on calorie intake over the week rather than daily, and what are the potential benefits?

Focusing on weekly calorie intake allows for natural fluctuations in daily consumption without stressing about strict daily limits. This approach can lead to a more sustainable relationship with food and potentially better long-term adherence to a healthy diet.

What are the potential benefits of occasional longer fasts, and how do they differ from shorter intermittent fasting periods?

Occasional longer fasts, such as 24 to 36 hours, can have significant metabolic and longevity effects that may not be seen with shorter intermittent fasting periods. They may provide a break from constant eating and stimulate the body's ability to use fat reserves for energy.

Why is becoming fat-adapted considered beneficial, and how does it relate to the body's ability to use fuel reserves efficiently?

Becoming fat-adapted means the body is conditioned to use fat as its primary fuel source. This is beneficial because it teaches the body to efficiently use its fuel reserves, which can be crucial during periods of fasting or when food intake is low.

Outlines

00:00

🌟 Prioritizing Health and Longevity

The paragraph emphasizes the importance of mental health and relationships as foundational to overall health and longevity. It introduces the concept of 'non-negotiables' for a healthier life, including the significance of maintaining lower body fat for reducing inflammation and promoting a longer life. The speaker advocates for a positive approach, focusing on sustainable habits rather than strict rules, and underscores the necessity of being active throughout the day over sporadic intense workouts.

05:00

🏋️‍♂️ Balancing Nutrition and Activity

This section delves into the tactical aspects of health, starting with the importance of non-exercise activity thermogenesis (NEAT) over dedicated workouts for sustainable calorie burning. It discusses the 'constrained energy model', which suggests that intense exercise can lead to reduced activity levels later in the day. The paragraph also stresses the importance of nutrient quality over calorie counting, advocating for whole foods that promote satiety and prevent overeating. It touches on the role of insulin in metabolism, suggesting a balanced approach rather than an obsession with either insulin or calories.

10:01

🥗 Focusing on Nutrient-Dense Foods

The speaker highlights the importance of consuming nutrient-dense foods, particularly minerals like magnesium, sodium, and potassium, which are often deficient in modern diets. Protein is prioritized as a critical component of every meal, especially during a caloric deficit, to prevent muscle wasting. The paragraph also discusses the benefits of stimulating GLP-1, a hormone that aids in appetite suppression, through dietary choices like fiber and healthy fats. It advocates for a balanced approach to nutrition, including the consumption of deep leafy greens despite their oxalate content.

15:02

🍽️ Eating Patterns and Lifestyle Choices

This section continues the discussion on healthful eating, suggesting a focus on weekly calorie intake rather than daily, allowing for natural fluctuations in food consumption. It challenges the common misconception that vegetables are detrimental to health, advocating for the inclusion of deep leafy greens in the diet. The paragraph also introduces the concept of occasional longer fasts for metabolic and longevity benefits, contrasting it with the effects of short-term fasting. It emphasizes the importance of becoming fat-adapted for improved energy utilization and the role of dairy fats in a healthy diet.

20:03

🏞️ Embracing Tradition and Sunlight

The final paragraph touches on non-dietary aspects of health, including the Japanese tradition of 'Mogi', which involves challenging oneself physically or mentally for purification and mental clarity. It stresses the importance of sleep hygiene and the avoidance of obsessing over sleep quality. The paragraph also discusses the benefits of sunlight exposure, likening it to a vitamin that should be enjoyed in moderation. It concludes with a strong endorsement for the consumption of eggs as a nutrient-dense food and advises against the overuse of refined oils, recommending whole food fats instead.

Keywords

💡Longevity

Longevity refers to the length of life or the state of living for a long time. In the context of the video, it is the primary focus, with the speaker discussing various non-negotiable lifestyle and dietary practices aimed at promoting a longer, healthier life. The video underscores the importance of sustainable habits for longevity, such as maintaining good mental health and relationships, which are foundational for the other recommendations.

💡Non-exercise activity thermogenesis (NEAT)

Non-exercise activity thermogenesis (NEAT) is the energy expended for activities of daily living, excluding deliberate exercise. The video emphasizes prioritizing NEAT over formal exercise sessions, suggesting that being active throughout the day burns more calories and supports sustainability in lifestyle changes. It contrasts with the idea of intense, short workouts, which might lead to a subconscious decrease in activity the rest of the day.

💡Nutrient quality

Nutrient quality pertains to the presence of essential vitamins, minerals, and other healthful components in food. The video stresses the importance of prioritizing nutrient-dense foods over calorie counting, arguing that when the body receives adequate nutrients, it experiences satiety and is less likely to overeat. This concept is integral to the video's message on achieving a balanced diet for health and longevity.

💡Insulin

Insulin is a hormone that regulates blood sugar levels by allowing glucose to enter cells. The video advises being 'cognizant but not obsessed with insulin,' suggesting an awareness of how dietary choices affect insulin levels and metabolic health. It counters extreme views that either dismiss or overemphasize insulin's role in health, advocating for a balanced approach to carbohydrate intake and insulin management.

💡Minerals

Minerals are inorganic substances required in small quantities for various bodily functions. The video highlights the importance of minerals like magnesium, sodium, and potassium, suggesting that they are often more critical to supplement than vitamins due to modern diets' increasing deficiency. Minerals are portrayed as essential for maintaining hydration and overall health, reinforcing the video's theme of comprehensive nutrition for longevity.

💡Protein

Protein is a macronutrient essential for building and repairing tissues and is a key component of every cell in the body. The video emphasizes prioritizing protein intake, especially during a caloric deficit, to prevent muscle wasting and support longevity. It aligns with the broader message of maintaining a diet rich in complete nutrients to sustain health and support the body's functions.

💡GLP-1

Glucagon-like peptide 1 (GLP-1) is a hormone that helps regulate blood sugar and suppresses appetite. The video encourages the consumption of foods that stimulate GLP-1, such as high-fiber foods and certain fats, to enhance satiety and support weight management. This ties into the video's overarching goal of promoting dietary strategies for sustainable health and longevity.

💡Leafy greens

Leafy greens are vegetables high in vitamins, minerals, and fiber. Despite some争议 over certain types containing oxalates, which can be problematic for some individuals, the video asserts the overall health benefits of deep leafy greens, like broccoli and arugula, for their nutrient density and sulfur content. This underscores the video's theme of advocating for a diverse diet rich in natural, whole foods.

💡Intermittent fasting

Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. The video discusses the potential benefits of longer fasts, beyond the typical 12-16 hours, suggesting they may have unique metabolic and longevity effects. This concept is woven into the video's narrative of exploring various dietary approaches for optimal health and longevity.

💡Fat adaptation

Fat adaptation refers to the body's ability to efficiently use fat for fuel, especially during periods of carbohydrate restriction or fasting. The video encourages becoming fat-adapted for improved metabolic flexibility and resilience, which is integral to the video's exploration of dietary strategies for health and longevity. It suggests that training the body to use fat as a primary fuel source can enhance performance and support weight management.

💡Dairy fat

Dairy fat, particularly from full-fat dairy products, is highlighted in the video as a potentially healthful component of the diet, contrary to some dietary advice that demonizes saturated fats. The video points to research suggesting that certain fats in dairy, like conjugated linoleic acid, may have cardioprotective and fat-loss benefits. This aligns with the video's broader message of reevaluating dietary guidelines and embracing nutrient-dense foods for health.

Highlights

Lower body fat is instrumental for a longer, healthier life.

Mental health and relationships are foundational for overall health and longevity.

Prioritize non-exercise activity thermogenesis over dedicated workouts for calorie burn.

Focus on nutrient quality before calories for better satiety and less overeating.

Be cognizant but not obsessed with insulin levels for metabolic health.

Minerals are crucial for health; consider supplements if diets are deficient.

Prioritize protein intake, especially during a caloric deficit, to preserve muscle mass.

Stimulate GLP1 for appetite suppression through fiber, healthy fats, and certain sweeteners.

Deep leafy greens are beneficial despite some containing oxalates; moderation is key.

Focus on weekly calorie intake rather than daily for more flexibility and sustainability.

Occasional longer fasts of 24+ hours can have significant metabolic and longevity effects.

Become fat adapted by conditioning your body to use fat as a primary fuel source.

Dairy fat, specifically from certain sources, can be cardioprotective and aid in fat loss.

Mogi, a Japanese tradition, suggests doing challenging activities annually for mental and physical purification.

Prioritizing sleep is essential, but avoid obsessing over it to prevent sleep issues.

Eat more and move more to maintain a higher energy state and a strong metabolism.

Be aware of oxalates in foods as they can build up in the body and cause issues.

Caffeine consumption from natural sources can lead to less frailty due to increased activity.

Fasted workouts can improve resilience and metabolic efficiency in the long term.

Treat sunlight as a necessary vitamin, but avoid overexposure.

Eggs are a near-complete food and should be a staple in your diet.

Limit refined oils and prioritize whole food fats for health benefits.

Avoid combining high-caloric fats and carbs as it can induce inflammation and insulin resistance.

Focus on the total volume load in workouts for effective muscle building or fat burning.

Eating a large breakfast or lunch can support longevity and fat loss.

Red meat is a multivitamin and should be included in a balanced diet.

Transcripts

these are my

25 easiest non-negotiables for longevity

and just overall health now the

interesting thing is is there's going to

be a fair bit of fat loss stuff

sprinkled into this as well why well not

just because everyone wants to be lean

and this and that no because when you

look at the literature and some of the

top longevity experts in the world that

I've interviewed on this channel they

all mention that having lower body fat

not low low body fat but low body fat is

going to be a huge instrumental piece in

a longer healthier life the inflammation

things like that all stems a lot of

times from excess adapost tissue so

let's go ahead and jump right into my 25

non-negotiables now a lot of these

things are going to be focused on the

positive I don't want to sit here and

give you 25 rules I don't want to make

this negative there are some rules in

here and things to limit but more it's

things to do number one and I mentioned

this first and I know it's not the most

exciting but I want to get it out there

because everyone should hear it and skip

it if you need to whatever you do it

needs to be sustainable it needs to have

your mental health in mind and

relationships are the most important I

really think that that is the foundation

if your mental health and your

relationships are not in place none of

the other stuff that I talk about can

really make as big of a difference it

can make a difference absolutely but it

can make significantly more of a

difference if you have the the

foundation of mental health set in place

so for longevity and health that is

absolutely number one now we get into

the more tactical stuff number two

prioritize always prioritize

non-exercise activity

thermogenesis over anything else what

does that mean it means if you could

just move a bunch throughout the day or

have one hour of a dedicated workout and

then be sedentary the rest of the day

Bar None pick be being active all day

your non-exercise activity thermogenesis

Burns significantly more calories than

your workouts do you can burn close to a

thousand depending on the person much

more in the way of non-exercise activity

thermogenesis most people in their 1hour

workouts are burning between 200 and

maybe 800 but it all depends on the

person you can definitely go up from

there but a hard workout is very rarely

burning more than a th000 calories in an

hour and there's this thing called the

constrained energy model which

demonstrates that when you do exercise a

lot in the morning or or just in general

in a Consolidated block your body sort

of downregulates your activity a little

bit subconsciously throughout the rest

of the day so you end up burning less

calories less fidgeting less moving

around it just happens without you even

knowing it because we do try to find

this homeostasis so it's better to just

use your workouts to get a good stimulus

push the intensity but then let most of

the work come from your non-exercise

size activity thermogenesis and it comes

right back to that first thing I

mentioned which was sustainability it

allows it to be sustainable you're not

destroying yourself number three

nutrient quality first calories second

and I am going to get destroyed for

saying this but it needs context we

should always always have calories in

mind calories matter calories are the

mathematical way that we can look at hey

you're eating too little or eating too

much 100% understand that but if

nutrient quality is there then satiety

is there and you are less likely to

overeat period if your body is getting

what it needs and you focus on that and

you don't eat the hyper palatable

garbage you will not overeat it's going

to be significantly harder and there is

data to back that up when people or

animals eat refined processed stuff add

litim they will eat more when you do

that in a whole food fashion it's very

hard to really overeat so focus on

nutrient quality and let calories come

second I do feel that when we have too

much emphasis on

calories it messes with our heads

because then you're fighting as Dr Ben

bman mentioned you're fighting against

hunger which is a war that you will

never ever win that is your biological

system that is so much more deeply

powerful than your willpower you're not

going to win that one number four

be cognizant but not obsessed with

insulin this goes in line with that

other thing that I mentioned see how

come we can't have a discussion where

the calories people and the insulin

people can like meet in the middle what

I mean by that is sometimes like people

say calories don't matter at all it's

all insulin and other people say insulin

doesn't matter it's all calories I think

there's a thoughtful acknowledgement to

both being cognizant of insulin is a

very important thing if you are aware of

how insulin being consistently High is

detrimental to metabolic Health then you

can know when to bring it down you can

put carbohydrates a little bit in the

crosshairs and say hey okay I know that

carbohydrates are something that I

should probably have in a way that is

not going to keep my insulin chronically

spiked right you want to be able to

control that and be cognizant of it but

you certainly don't want to fear it

insulin is not the problem it's not the

enemy but it also is the enemy for a lot

of people with metabolic issues and we

need to be aware of that and

unfortunately people with metabolic

issues are a large percentage of the

population insulin resistance is the

largest disease worldwide and as Dr Ben

bman also put it when I interviewed him

recently the United States is like 22nd

in terms of insulin resistance in the

world this is a global issue not just

the us so we do have an issue with

focusing too much on one thing and not

focusing on the other number five

minerals are the life force for us I

don't take a lot of supplements and even

when you see this channel like I

mentioned things here and there but most

of the stuff that sponsor on this

channel usually is food right minerals

are important okay magnesium sodium

pottassium trace minerals if you're

going to take supplements a lot of times

I would recommend minerals here's the

bottom line we don't need to add

vitamins in through through vitamins we

may very well need to do that with

minerals though because our nutrition

our diets are slowly becoming more

deficient in minerals so put the focus

on minerals put the focus on magnesium

that is the life force for us and that

is also the life force for hydration

which is a huge part of feeling good for

a long time number six protein first

prioritize protein period it doesn't

matter if you're in a caloric deficit or

not I want you to prioritize the protein

especially if you're in a caloric

deficit we are now learning from the top

longevity research that one of the worst

things you can do is sacrifice protein

and ultimately waste muscle okay we do

not want to run into a situation where

you get sick and CIA kicks in and you

start wasting put on as much lean mass

and have that protein high as early in

life as you can and sustain it number

seven prioritize

glp1 okay that sounds cheesy Thomas I'm

not saying prioritize peptides

prioritize OIC or wovi I'm talking about

prioritizing things that stimulate glp1

activation in the body glp1 is going to

keep you satiated that's why they made a

drug out of it but stimulating it from a

natural source or stimulating it through

your diet is not even on the same chart

as taking a pharmaceutical not even

close but research reers have clearly

harnessed that mechanism because it is

powerful for appetite suppression so how

do you increase glp1 increase your fiber

increase your monounsaturated fat your

good quality saturated fat decrease your

polyunsaturated fat the only amounts of

polyunsaturated fat you should be

getting in are like little bits from

nuts little bits from fish things like

that those don't need to be a staple in

your diet also things like allulose

these are particular like I said very

unique sweetener that stimulates gp1

these things are good so focus on fiber

focus on protein focus on the

monounsaturated fats do research on

which foods stimulate glp1 it makes a

big difference in your appetite number

eight I know it's contrarian and cool to

say that vegetables are bad but deep

leafy greens are good they just are

things like broccoli yes there may be

some oxalate and broccoli sure but the

sulfurane is one of the most powerful

compounds that we can consume in today B

diet so deep deep green broccoli deep

leafy greens yes you should limit things

like spinach because of the oxalates I

agree but there are other leafy greens

there's arugula there's low oxalate

greens just because some greens have

high oxalate which we'll talk about

later doesn't mean all greens are bad I

am still in the camp that greens are

probably good in fact I eat a lot of

them and I do think there could number

nine focus on your calories over the

week not over the day

if you are going to spend time fixating

on calories it's better to say hey what

does my weak look like because you could

have a day where you consume 1,000

calories a day where you consume 3,000

and that's fine but as long as the end

of the week you're in that slight

deficit ever so slight deficit you're

going to be okay and if you focus on it

like that you give yourself miniature

bulks and cuts throughout the week that

are actually quite good for your body

composition and they keep your

metabolism up and down up and down and

keep you in a state where you're

probably at a high metabolic rate number

10 Again people might not like this one

but it's legit occasional longer

fasts when people look and they cite the

evidence against intermittent fasting

saying it's no different than caloric

restriction they're typically looking at

short-term fasts they almost always are

those studies are always looking at 12

14 maybe 16 hour fasts comparing them to

caloric restriction and in that

particular short window short case yeah

they are kind of the same but once you

start pushing fasts for 24 plus hours

there are huge metabolic effects there

are huge caloric restriction effects

there are significant longevity effects

at least that we've seen in rodents that

are hard to replicate in humans because

there's not a lot of studies that are

looking at these longer term fasts

because a lot of things even consider

them unethical in study situations so

you have to rely on like food logs and

things like that when people aren't

really fasting so yeah we do look at

some of the radent model research we do

look at some of the mechanistic stuff

but longer fast 24 36 hours occasionally

once every couple months are probably a

really good thing for most people even

if it just gives people a dang break

from food number 11 become fat adapted

more than not what does that mean that

means we want the primary fuel source

for your body not the dietary source to

be fat what does that mean it means the

more that we can allow our body to

become more conditioned to being okay

with using fat the better most people

are heavy carb oxidizers that means that

the staple of their diet is

carbohydrates their staple fuel source

is carbohydrates so the body upregulates

the enzymes and the actions to

ultimately process carbohydrates well

simply by law of compensation you start

to lose the ability to process fats

better I'm not saying few carbohydrates

I eat 1 to 200 grams of carbohydrates

most days but I do make sure that my

body is fat adapted where most of the

time I am keeping it in a lower

carbohydrate state or most of the time I

am training in a fasted State what I'm

doing is I'm conditioning my body to be

able to use fuel reserves if you do not

occasionally teach your body to use fuel

reserves how is it ever going to know

how to do it

efficiently because then when you do go

without food your body is SC sing

looking for carbohydrates that you're

not giving it but if you can train your

body that hey by occasionally like

keeping carbs out of breakfast or

keeping carbs out of dinner or training

in a fasted State you condition your

body to become what is legitimately

called fat adapted and it's a very real

thing which brings me into number 12

dairy fat is a health

food people sit there and they demonize

things like red meat because of the

saturated fat content and things like

that whereas most of the literature now

is suggesting that the red meat isn't

the

problem usually it's processed meat and

stuff like that dairy fat there's a lot

of evidence to support that the c-15

fats the saturated fatty acid chains the

conjugated linolic acid in dairy fat is

not only

cardioprotective but also good for fat

loss that doesn't mean go guzzle heavy

cream it doesn't mean go like cheers the

glass of half and half and cheese what

it means is use it almost as a

supplement treat it that way oh I need

to get some good quality d dairy fat

rather than going for some trans fat

garbage or fast food get some good

quality dairy fat have some good aged

cheese like peino Romano peino Romano is

a cheese that the sardinians have been

eating for hundreds of years and they

have some of the best longevity in the

world and their biomarkers suggest they

have the right phospholipid Bayers and

just the lipids in general that are

coming from their diet with minimal

cardiovascular disease risk hm I put a

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video number 13 is something that's non

dietary it is what is called Mogi it is

a Japanese tradition to do something

hard something mentally and or

physically challenging every year as a

way to almost purify your mind body and

spirit now I don't know a ton about

Japanese tradition I'm not going to

pretend that I do but I know a little

bit about Mogi based on guests that I've

interviewed and based on books that I've

read and based on how I live my life

what that means is at least once a year

do something that is extremely

challenging and it doesn't mean like hey

I'm going to like um you know do one

hard workout it means do something big

you want to climb a mountain climb a

mountain you want to meditate for two

days do something almost on the verge of

extreme for you right that could be

relative right but the idea is by doing

something challenging you are cleansing

your mind body and spirit so in ancient

samur tradition it came from sitting

under a waterfall where you were

allowing the water to essentially

cleanse you basically like a reset like

hitting that reset button on your life

and it makes a very big difference for

Mission and purpose which is a huge

reason people suffer with mental health

issues is lacking that challenge or

mental fulfillment number 14 is of

course prioritizing sleep but the other

side of this and this is something that

people don't talk about is not obsessing

over sleep as someone that has struggled

with sleep for the last like seven years

I will tell you the biggest improvements

that I have made to my sleep have come

from when I stop obsessing over it I

simply prioritize it and it is a

fundamental rule in my life that I go to

bed at this roughly the same time and I

follow the basic sleep hygiene and I

don't get obsessive and weird when you

get obsessive and weird your sleep gets

obsessive and weird we are designed to

be able to sleep we are humans we can

sleep

all we need to do is give ourselves the

basic parameters of going to bed at

roughly the same time not eating a few

hours before bed and having proper wind

down period but most importantly create

sleep pressure you need to build up that

adenosine and build up that pressure so

your body actually wants to sleep if

you're sitting down all day staring at a

computer screen and then you wonder why

you can't

sleep what the heck you're literally not

creating any sleep pressure get up and

move your body is only going to want to

be triggered to have this recharge mode

if you're actually pressuring it a

little bit number 15 is one I talk about

all the time and it definitely is

important for fat loss and that's g-lux

it is much better to eat more and move

more than it is to ultimately eat less

and subsequently move less and even if

you starve yourself and you try to move

more your caloric output's not going to

be as good because your metabolic rates

lower you want more energy moving

through a system sounds crazy but you

want to eat more and move more so that

your net deficit is the same but it's

coming much more at a higher level more

energy moving through a system keeps

your metabolism burning strong number 16

be cognizant of oxalates they are a real

thing our body will create oxalates but

we cannot clear them does that mean you

need to be afraid of almonds and be

afraid of spinach heck no consume them

but don't go insane on it because they

don't really leave your body oxalates

can build up in the kidneys they

absolutely do and I had Dr Jacob taus on

here talking he's a kidney scientist

oxalates are a very real issue very real

thing okay they don't clear and they do

build up they build up in your blood and

in your joints and eventually can cause

problems so be cognizant of high oxalate

foods and just reduce them and replace

them with other things replace spinach

with arugula etc etc number 17 don't

fear caffeine now I say this because

caffeine really the studies demonstrate

hey people that consume caffeine have

less Frailty because they're more active

I would rather you be active but consume

caffeine from natural sources then

you're getting it in its full spectrum

full Matrix form green tea with

protective antioxidants coffee with

protective antioxidants green tea with a

little bit more naturally occurring

theine right so you've got these things

that are going to allow you to buffer

versus having an energy that's pure like

synthetic caffeine number 18 do fasted

workouts I will die on this hill that a

fasted workout is beneficial you are in

a nutrient deprived state so of course

the stimulus when you train is going to

be harder your body is going to adapt

faster and harder and I know from a

weight loss perspective people say well

it's equal if you eat before or not in

the short term I'm sure that's true but

long term the metabolic changes that you

make training fasted over weeks over

months over years over decades oh that

adds up trust me it definitely adds up

and it shows in your performance and

shows your ability to be fat adapted

under the most extreme situations

without going to Exquisite detail I will

simply explain that when your body is

efficient at training in a deprived

depleted State you are more resilient

and resiliency seems to be quite key

when you look at animal model and some

human model research at least for

longevity number 19 treat sunlight like

a vitamin period enjoy sunlight don't

overdo it you wouldn't overtake vitamin

D would you you wouldn't overtake

vitamin C would you okay so you're not

going to go out in the sun and bake and

just be an idiot but you are going to go

out and you say hey I haven't gotten

enough today I need to go soak up some

sun or I need to get a little more

tomorrow because I didn't get enough

yesterday if you treat it like that it

all falls into place we need to stop the

overg glorification of sun and stop the

demonization of the sun it is what it is

and we will have periods of it and we

will not number 20 win in doubt eggs

eggs have almost every everything you

need you could probably survive on eggs

so win in doubt get the eggs win in

doubt a hardboiled egg that is a

cardinal rule for me and it's a

non-negotiable at least seven eggs a

week try to get three to five per day

but if I'm not hitting seven per week

something needs to change in my diet I

consider them delicious nutritious and a

life force number 21 limit refined oils

wow I sound like a real serious Zealot

don't I limit

adulterated chemically

produced deodorized refined oils come on

why is this an argument why is this

something that people have to fight

about online this is a chemically

adjusted altered oil why on Earth would

that be okay in high amounts sure a

little bit here and there it's going to

happen but why would we have that almost

as a staple it's not a polyunsaturated

fat anymore it's a peroxidized fat that

is garbage it's peroxidized it's

oxidized it is rancid we don't need that

oil prioritize monounsaturated fats

prioritize Whole Food polyunsaturated

fats maybe some nuts maybe some seeds

maybe some fish but we do not need

refined oils number 22 is another

negative Nelly one and that's avoid High

caloric combinations of fats and carbs

together a we're dealing with a glycan

issue if they're consumed in high

amounts but B that is the standard

American diet and that is exactly what's

wrong with the United States

is high carbohydrate mixed with high

saturated fat in one sitting literally

in a clinical setting literally how they

induce insulin resistance is by adding a

high amount of saturated fat and

literally how they can induce

inflammation is introducing highs

saturated fat and high sugar we know so

much that it is a concept and a way to

actually induce inflammation and

problems do not combine High caloric

fats and carbs together that does not

exist in nature it does not belong in

your body together number 23 your total

volume load with your workouts is what

matters when you're trying to build

muscle or you're trying to burn fat it's

not about finding just the proper amount

if you were to train in a 20 rep range

and you were

to do a relatively lightweight because

you were pushing 20 reps all that

matters is that you do enough volume so

that your total amount of weight pushed

is the same as if you were lifting heavy

weight times reps okay your load times

your reps times your sets what is your

total volume if I pushed 100 lb for 10

reps that's 1,000 lb and if I did 10

sets of that that's 10,000 lb what is

the total amount of pounds moved that's

all you need to pay attention to number

24 eat a big breakfast or a big lunch

some people aren't breakfast people but

a lot of literature shows big breakfast

smaller lunch smaller dinner is the best

way for longevity and for sustainability

and for fat loss but I'm inclined to

think that maybe a big lunch is better

maybe a small breakfast or no breakfast

at all followed by a big lunch followed

by a smaller dinner last but certainly

not least number 25 I believe and it's a

non-negotiable for me unless the

literature came back so strong which it

seems to be going the other way from

that meat is a multivitamin red meat is

a multivitamin it has so many many

vitamins and minerals that we seek out

from a plethora dozens of other foods

that we can get in one simple serving

one or two servings doesn't mean you

need to be a total Meathead and eat six

ribe eyes per day and a brisket for

dinner and then have bone broth and stew

meat for dessert no one's saying that

but a moderate amount of red meat is

nutritious as always keep it locked in

here on my channel I'll see you tomorrow