up:: [[Thinking Vault]], [[About Me|Francis Wang]] x:: [[Biological Immortality]] tags:: #map/atlas #on/health #on/fitness #on/longevity # Health, Fitness, and Longevity Health, Fitness, and Longevity is a pillar of my domains of study. > *(Personal Statement | Note to Self)* > > A traditional lifetime is far too limiting, and requires almost full devotion to glimpse at the beauty behind a single craft. Mathematics is beautiful, the Natural Sciences are beautiful, music is beautiful, mastery itself is beautiful. Truth waits at the end of time itself. > > We must resolve the issue of limited time with great urgency and enthusiasm. > On towards [[Biological Immortality]]. As teaching is a powerful method to reinforce my own understandings, I try to organize practical applications of my understanding in [[Health and Longevity Toolkit (HLTK)]] on a continuous basis. Active practice is also critical for developing excellence in this domain, so I allocate some of my time to run various [[Workshops]] in order to deepen my own practice and help others. The four major pillars of excellent health are [[Sleep MOC]], [[Nutrition]], Movement/Conditioning (see [[Physical Conditioning MOC]], [[Mobility and Flexibility MOC]], [[Hormesis]]), and Purpose ([[Mental Health MOC]]). They influence each other and every aspect of our physical and mental health. In an ideal day, I'm hitting my major pillars like this: * ***Sleep:*** A solid wind-down routine with *90-mins of non-screen time*, *routine sleep schedule*, temperature controlled bed for that 90+ sleep score. * ***Nutrition:*** A 80%+ [[Whole Food Plant-Based Diet (WFPBD)]], and adaptive supplements based on quarterly bloodwork, and a 16-8 intermittent fasting schedule. * ***Movement:*** Kick-off the morning with *15+ mins of zone-2 cardio* and cold plunge to flush out leftover adenosine. Good [[Pomodoro]] hygiene to ensure movement throughout the day, make good use of my home gym and treadmill desk. Practicing [[Wim Hof Method]] as a way to alkalize my body chemistry, priming it to better rest and repair. [[Mobility Training]] and just have fun moving around in my body. * ***Purpose:*** I plan my daily tasks, and reflect on them with respect to my long-term goals and my selected domains of study. And I try to not my forced into doing things that take away from my vision of the future. The theory is that with great discipline and diligence, I should see my [[Biological Age]] improve, I aspire to participate in the [Rejuvenation Olympics](https://rejuvenationolympics.com/). Habit formation provide the foundation to nudge myself to make choices that align with my ultimate goals. See [[Habits MOC]]. However, small triggers scattered throughout the day accumulates to great effect, such as: * Do some deep squats and dead hang every time I use the bathroom. * When I feel hungry and tempted to get takeout, eat an apple, other fruits, or a fiber supplement drink, then decide later. These are some techniques and systems to I've liked to enable the fundamentals. - [[Wim Hof Method]] | [[Hormesis]] | [[Breathwork MOC]] - [[Posture MOC]] ##### My Influences [[Bryan Johnson (Blueprint)]] [[David Sinclair]] [[Andrew Huberman]] ##### My Works ... --- ### Author's Corner ##### Unrequited notes Notes that reference this Atlas but yet to be mentioned from here. This query is not meant to work on web (published) versions. ```dataview table file.mtime.year + "-" + file.mtime.month + "-" + file.mtime.day as Modified from [[]] and !#system and !#my and !outgoing([[]]) sort file.mtime desc ```