Important Health Protocols

Based on your Readwise highlights, here are some important health protocols and recommendations:

1. Proactive Health Management & Monitoring:

• Be proactive about health management through early detection and negotiation for better outcomes.
• Undergo regular scans for health conditions like aneurysms for timely intervention.
• Negotiate better prices for medical services by inquiring about discounts or lower costs.
• Focus on minimal lab testing, prioritizing critical markers like hemoglobin A1C and fasting lipids (triglycerides under 100) for metabolic health and insulin resistance.
• Monitor key health biomarkers: skeletal muscle mass, body fat, and regular blood pressure checks (especially after 30, taking home readings).
• Familiarize yourself with critical blood test markers, such as hemoglobin A1C and HSCRP (a measure of inflammation).
• Understand personal health data through genetic testing to tailor nutrition.

2. Nutrition & Diet:

• Optimize Omega-3 intake with fish oil supplements.
• Ensure adequate protein intake: at least 30 grams of high-quality dietary protein per meal to trigger muscle protein synthesis. Aim for 1 gram of protein per pound of ideal body weight daily, with 40-50 grams in the first meal.
• Start the day with a nutrient-packed smoothie after fasting overnight (consider adding whey protein, collagen powder, and moringa powder).
• Prioritize essential nutrients: 91 essential minerals (from mineral salts), omega-3 fatty acids (EPA and DHA from clean fish oil or plant-based options), and a complete amino acid supplement.
• Address specific nutrient deficiencies, e.g., B complex vitamins for anxiety.
• Cut out ultra-processed foods, sodas, and seed oils.
• Limit sugars and processed carbohydrates.

3. Exercise & Movement:

• Engage in resistance training to build muscle and strength.
• Incorporate morning exercise for deeper, more restorative sleep and improved overall sleep efficiency.
• "Move Your Body" as one of the four elements of health.

4. Fasting & Detox:

• Consider intermittent fasting once a week (e.g., a 24-hour reset diet).
• Perform a 14 or 21-day functional medicine detox once a quarter (every 12 weeks).
• Fasting is best in the evening, not in the morning (stop eating 3-4 hours before bed).

5. Heat & Cold Exposure:

• Engage in cold exposure (e.g., ice baths for 3-6 minutes at 10 degrees Celsius, or cold showers) for a total of 11 minutes each week.
• Utilize sauna usage (e.g., 163-degree Fahrenheit sauna for 30 minutes) for heat stress benefits, totaling 57 minutes spread over three or more days.
• Heat stress can also be induced by being in 104-degree Fahrenheit water up to the shoulders for 20 minutes.

6. Mental & Emotional Well-being:

• Prioritize sleep and rest.
• Incorporate breathwork techniques (e.g., Wim Hof method).
• "Love Your People & Let Yourself Be Loved" as one of the four elements of health.
• To translate belief into action for happiness, understand, practice, and share specific habits and practices.

7. Other:

• Maintain adequate Vitamin D levels.
• Increased intracellular zinc concentrations efficiently impair replication/reproduction of a number of viruses.