Quality sleep allows the body to repair itself, process memories, and regulate metabolism and immunity. The consistency of sleep routines is key to maintaining a stable circadian rhythm, which affects overall health.

• My Personal Sleep Routine:
  Avoid food and water within 3 hours before bed; wear blue light blockers 1 hour before bed; reduce stimulating activities an hour before bedtime (I prefer reading but a walk, gentle yoga or a podcast work has the same effect). Aim for a consistent sleep schedule (mine is 21:30 to 07:30) where you get at least 7 hours of quality sleep (I track my sleep with an Qura ring). Supplementing with 3mg of melatonin can provide better sleep quality and additional antioxidant benefits; Melatonin is cheap and easy to find at the supermarket or pharmacy in Norway. A cold room is also important for sleep quality, as your body needs to cool down to be able to enter a deep rest state; I live in Norway so it is not a big issue, but if I lived in a hot country I would buy a cooling mattress like EightSleep. Upon waking, I jump straight in the shower and use a Lumie bright light lamp to signal it’s time to be awake, then I throw on my red light mask & hat and do one round of Wim Hof breathing to oxygenate and awaken my body, followed by 30 press-ups.

A nutrient-dense, Mediterranean, balanced diet forms the building blocks for optimal body function. Emphasizing whole foods rich in antioxidants, vitamins, and healthy fats while avoiding processed foods is essential.

• My Personal diet:
  I focus on low FODMAP foods due to stomach sensitivities. Minimize processed and junk foods, emphasize fruits (blue berries, kiwifruit & pomegranates), vegetables, leafy greens and I avoid sugar at all costs. Preferred proteins and fats include olive oil, sardines, tofu, lean chicken, berries, and nuts. Carbohydrates come from quinoa, oats, root vegetables, with the goal of eliminating wheat and gluten (I do not eat bread). Veggies: mostly frozen mixed vegetables, arugula, cucumber, celery and tomatoes (cooked to increase lycopene). I also include super foods such as cacao, walnuts, mixed herbs, flaxseeds, pumpkin seeds, hempseeds, chia, psyllium husk, green tea (matcha) and filter coffee. Lastly, fasting can be a great to give your body a rest and to activate autophagy – cellular recycling. I would recommend a 16 / 8 window daily, or a 24-hour fast once per week (I prefer doing this on a Monday). I would not recommend intense fasting in combination with intense stress and exercise, as this can be too much on the body - a little bit of stress is a good thing, but it is also possible to overdo it and cause damage. It is ok to workout while fasting, but I recommend doing this at the end of the fasting phase so you can eat afterwards.

Physical activity benefits cardiovascular health, muscle strength, and hormonal regulation. It combines resistance training, cardiovascular exercise, and flexibility routines to support an agile, strong body with age.

• My Personal Exercise Routine:
  I try to limit prolonged sedentary periods; practice hot yoga and high-intensity interval training (HIIT) twice per week with BYO Oslo,  enjoy sauna and fjord swimming sessions 5 x per week at Oslo Fjord Sauna, and spend time outdoors by kayaking through my work with Mad Goats, hiking, and free-diving (with Fjord CleanUP). I weight lift once per week with a personal trainer in the gym. During the summer months I try to workout at the Tjuvholmen outdoor workout park and go running once per week with friends, which helps maintain strength and community – which are both key for longevity! If you are short on time, I can recommend a fantastic 10 minute workout called “10 minute kettlebell workout by Amy”.

A healthy diet provides a solid base, but supplements can help fill nutritional gaps and support longevity. There is a big difference between getting by and being fully optimised. Humans are able to survive with sub-optimal levels of vitamins and minerals but there is a big difference between surviving and thriving. 

• Personal supplements:
  NMN, Creatine, Collagen, TMG, Glycine/NAC, Omega 3 and Taurine, all with scientific backing, plus a basic multi-vitamin that includes important nutrients such as  Magnesium, Vitamin D, Vitamin K2, and B-vitamins. Currently, I’m developing 3 longevity mixes with nutrients for body repair, inflammation reduction, and aging support. No-one wants to take 100 supplements a day, so I hope I have a way to solve that for myself and you in the near future. 

• Prescription medications that I take: Metformin, Statins, Finasteride and a baby aspirin. Note, I do not recommend any prescription medication, just share freely what I consume for preventative reasons. I have heard that Viagra/Cialis has benefits beyond just sexual performance and helps with improving blood flow to the whole body (so I am considering adding this to my prescription stack), also Acarbose is an interesting compound that reduces the uptake of sugar in the stomach - but it is quite expense! What researchers are now finding about these medications is they have systemic effects that go beyond the singular symptoms they are prescribed to treat. My belief is these compounds will soon be transcended by much more effective and powerful interventions, targeted specially at the root causes of aging itself.

NASA scientists developed red light therapy as a way to improve wound healing and tissue regeneration for astronauts in space, where the absence of gravity and other environmental factors could slow down the healing process. They discovered that specific wavelengths of red and near-infrared light could stimulate cellular repair and promote faster recovery of damaged tissues. Since then, red light therapy has been widely used for various health benefits, such as reducing inflammation, improving skin health, and enhancing muscle recovery.

• Personal routine:
  I use my red light mask and hat for at least 10 minutes each morning and try to get one full body red light therapy session in per day. There is a lot of compelling research emerging about the health benefits of red light therapy; I encourage you do some of your own research. Another therapy I am interested in is HBOT, Hyperbaric Oxygen treatment. There has been some compelling research in relation to longevity, especially this study out of Israel. It is important to note the benefits have been seen from those using the 2-ATA hyperbaric chambers - not consumer grade (1.5 ATA). Recently, I see a company in Oslo has started providing HBOT sessions. You can check them out here: Element HBOT Oslo.

Non-invasive options like laser therapies and PRP (platelet-rich plasma) enhance the body’s natural healing, promoting skin/hair rejuvenation, tissue repair, and injury recovery. My personal view is that hair growth technology has now advanced to the point where keeping your hair is now a choice.

• My Personal Routine:
  My skincare routine includes CeraVe face wash, The Ordinary retinol and copper peptide serums, and CeraVe Moisturiser. I’ve have had laser, peptide injections and PRP at Elite Helse. I also use NAC-eye drops for eye health and use my red light bath, red light cap and mask almost every day. Sauna is also an extremely important part of my skin and hair routine, helping to boost growth hormone, improve circulation and sweat out harm toxins. Lastly, it is so important to wear sunscreen to prevent sun damage to your skin. I prefer mineral sunscreen but I do not claim that all chemical sunscreens are harmful to your health. I am very interested in the company Oneskin, but annoyingly they do not ship to Norway, yet. Also, remember to supplement daily with Hydrolyzed Collagen Peptides, Astaxanthin, and Low Molecular Weight Hyaluronic Acid (LMW HA). For hair I would recommend NeoFollics for anti-grey supplements/serums and Nordic Biolabs for hair growth solutions.

Stem cell therapy offers potential for regenerating damaged tissues and reversing some aging effects by replacing dying cells with fresh, healthy ones. These cells can be derived from the patient (autologous) or from a donor (allogeneic).

• Personal plan:
  Planning to save for a treatment at Cellcolabs in the coming year.

Plasma exchange therapy involves replacing old plasma with fresh plasma to reduce harmful proteins, rejuvenating bodily systems (also known as plasmapheresis). There seems to be a clinic in Prague that offers the same Plasma Exchange Bryan Johnson received, you can find them here. Other clinics seem to operating in Turkey and Thailand. The USA is also a leader in Plasma Exchange but it is the more expensive option; that said I would say it is world class and very safe - you choose!

• Personal alternative:
  While I haven’t done plasma replacement therapy, I regularly donate blood at Blodbanken in Oslo, which can offer similar benefits, as it gets rid of a lot of gunk in your blood which otherwise contributes to inflammation. You can also choose to only donate plasma at Blodbanken if you wish, it just takes longer than traditional blood donation.

Gene editing (e.g., CRISPR) provides the ability to modify DNA, reducing age-related disease risk by activating protective genes or disabling harmful ones.

• Personal interest:
  Keen to explore this therapy in the future at Minicircle. This company offers two gene therapies: Follistatin Gene Therapy (FST-344) and Klotho Gene Therapy.