longevity
as told by a woman
I am on a journey to slow my aging and better my biomarkers
guided by lab results and data this is my longevity code: my rituals and user’s guide to everything that I do to change my state of being toward optimal human
where to start?
become a master of these 4 basic pillars to stabilize health and rate of decline
a pathway to your true state
I sleep, eat, exercise and test a certain way in order to:
slow aging
enhance biomarkers: better metabolic, mitochondrial and overall health
balance and align to a divine state of being and clear sense of perception
my longevity rituals:
Daily Ritual
a checklist and overview of my day
+ ~4:30am to 6am wake up naturally
+ morning readings:
- sleep score
- blood sugar
- body temperature
+ cup of water, potassium/magnesium (electrolyte)
+ black coffee optional
+ at least 11mins breath work/meditation
+ highest carb meal
+ gym
+ protein drink and amino acids
+ shower, olive oil and skincare
+ meals and supplements
+ work
+ 2:30pm look to have final meal
+ herbal tea and water
+ wind down by 7:30pm (stretch, book, skincare, oral care, meal prep)
+ 8:30pm bed
how to
Sleep
optimal metrics I look to reach per night:
2 hours REM
2 hours deep sleep
First REM cycle within 90mins of sleep start (amyloid plaque indicator)
No more than 30mins awake in the night
Less than 5mins latency (time to fall asleep)
Above 90% sleep performance
HRV (depends on age): my goal is 50s or higher
Resting heart rate: my goal is in the 40s-50s
More than 6 hours sleep (cancer killing mechanisms activated)
my ritual
6 hours before bed: I look to stop eating by 2:30pm in order to optimize for better sleep (especially low resting heart rate and higher heart rate variability)
1 hour before bed: wind down, 7:30pm
no blue light, screens off
meal prep (wash, weigh, cut fruits, veggies, nuts, seeds, legumes for morning)
stretching
bedside red light therapy (spectrum of red light to target mitochondria 600-1000nm)
breathwork
skincare (see my skincare ritual below)
melatonin if needed (ex: travel etc)
read a book under zero blue light
TOOLS: Whoop, red light, reading light
how to
Exercise
Training to slow aging is a cross section of many athletics. Think the strength and muscle mass of a bodybuilder, while still being able to sprint like a track and field star, but with the endurance of a marathon runner, while eating like a ballerina with the posture, flexibility, and balance of a gymnast.
To achieve this I workout 6 days a week and include a mix of: cardio, balance and flexibility, and strength training
my rituals
3 forms of movement:
1. Cardio: I do 2 kinds of cardio, 6 days a week,15 to 20mins sessions:
(zones denote how fast your heart is beating per minute)
Zone 2-4: at110-159bpm (achieved by: jog or walk)
Zone 5: at above around 159bpm (achieved by: running or stair master)
TOOLS: heart rate strap
2. Flexibility and balance : stretching as a part of my wind down routine before bed or yoga class
3. Strength training: focusing on time under tension, heavy weights, and progressive overload.
week at a glance:
how to
Eat
Step 1) figure out calories per day
I used a calorie calculator to find out how many calories per day to eat (the calculators adjust depending on if you are trying to lose, maintain or gain weight)
Step 2) figure out macros
How much fat, protein, carbs I eat a day:
2025, Q1: Starting a 6 month ritual to optimize for muscle growth, while maintaining longevity. This program was personalized for me and my measurements by a coach and I sprinkled in my knowledge of aging - FYI, it may not work for you.
January 2024, I eat according to two patterns given the day:
Calories: 2080, Carbs: 225g, Fat: 60g, Protein: 160g
Calories: 1790, Carbs: 175g, Fat: 50g, Protein: 160g
My 2024 spread: 47% fat, 27% protein, 26% carbs
Step 3) distribute between 4 meals
The calories and % macros from above are my framework to then plan 4 longevity meals per day:
a fruit bowl
a vegetable bowl
protein drink
protein water
my rituals
4 meals a day + supplements:
(I like to steam my food if not eat it raw in order to minimize for AGEs, last option I will lightly sautée my food)
a fruit bowl
- 2-3 types of berries
- another fruit (orange, apple etc)
- nuts and seeds: hemp, almond,
cashew, brazil, sunflower, flax,
walnut, chia etc
a vegetable bowl
- broccoli
- cauliflower
- leafy green: kale, arugula, lettuce etc
- quinoa
- lentils, beans or hummus
- another vegetable, switch weekly
- garlic/shallot/onion
- fennel, cumin, turmeric
- fermented veggie
(kimchi, natto, sauerkraut etc)
a protein drink
- spermidine
- cinnamon
- inulin
- galactooligosaccharides
protein water
-water
supplement stack
+L glutamine +CaAKG
+For NAD: NMN sublingual
+Potassium and magnesium (electrolytes)
TOOLS: food scale, steel food storage container, 2 tier rice cooker and steamer, MyFitnessPal, supplement container
Makeup of my meals:
+Eat at least one fermented food
+Eat at least 300g of vegetables a day
+Eat GBOMBS daily (by Dr Joel Fuhrman)
Greens
Beans/legume
Onion/garlic
Mushroom (I drink as tea)
Berries
Seeds/nuts
+Protein sources:
- lentils
- quinoa
- nuts and seeds
- legumes
- amino acids
- collagen peptides
+I like to eat dinner by 2:30pm to optimize for better sleep (especially lower resting heart rate and higher heart rate variability)
+Tea or coffee? I sometimes have black coffee in the morning, but no later than 11am. Yes, I drink herbal tea all day (nettle, reishi, oat straw, chaga, peppermint etc)
Skincare
my rituals
daily
Day 1: ascorbic acid
Nights: retinoid + niacinimide
Day 2: lactic acid, hyaluronic acid, glycolic acid
repeat
Moisturizer, face and body: extra virgin olive oil
weekly
Exfoliate, once a week: AHA/BHA chemical peel, at home micro needle or scrub
Microplastics
I recently took a blood microplastics test and my reading came back “very high”. As a result, I am in practice to lessen the amount of plastic in my body over the next 3 months until I test again.
my rituals
Donate blood every 8 weeks (I have a standing appointment at my donation clinic)
Avoid plastic as much as possible (bamboo head toothbrush, no straws, no plastic tupperware, no utensils, no to go coffee cups etc)
Sauna with full body. self lymphatic drainage
Longevity Testing
know your numbers.
You may be younger or older than what you think you are.
We have a chronological age which is how many years you have been here on Earth - and we also have a biological age which is how fast are your cells and organs actually aging. Biomarkers are measurable indicators that can help reflect biological age by revealing the state of the body and whether your systems and organs are in optimal, normal or diseased state.
You can affect your biomarkers and biological age for the better using certain protocols like the above mentioned how to eat, sleep and exercise.
Moreover, tracking biomarkers is a useful way to see if your rituals and practices are even working. These days we are are not suffering from a lack of information when it comes to health and wellness - in fact, there is too much and often contradictory information. Do the honey bee lemons from the top of Mount Everest you heard on a podcast last week actually benefit lung capacity? There are so many random claims and rush to trendy topics that may not actually make a difference - in a sea of snake oil and arbitrary opinion you can use biomarkers to know what is actual truth for you.
Below are a suite of biomarkers and tests I have used to track my progress slowing my aging.
daily readings I take upon waking:
Fasting blood sugar: goal is to be below 87
Temperature: goal is to be below 98.6
Sleep (Whoop): see sleep rituals for goals
TOOLS; Whoop, blood sugar kit, ear thermometer
weekly readings:
BMI: 20.6 (goal is to be 18.5 to 22.5)
monthly readings:
My cycle (an app): goal is on time every month
yearly:
AMH:
-Nov 2020: 4.25-Jan 2022: 3.78
-Aug 2024: 2.71
-Feb 2025: 3.74 (I effectively raised my AMH in 6 months on ritual)
Quarterly Readings:
Speed of aging: .88 (using Horvath clock, not all speed of aging tests are the same btw)
Clinical markers (Blood test): 10 biomarkers out of range, 2 borderline, 73 in range
Grip strength: 117 lbs
Vo2 max: 46.3
RMR (Dexa scan): 1,568 calories
Total Mass (Dexa scan): 152.4
Fat Tissue (Dexa scan): 23.1
Lean mass (Dexa scan): 122.1
Bone mineral content (Dexa scan): 7.1
Total Body Fat Percent (Dexa scan): 15.2%
NAD: not optimal
(NAD Test, use code: SlowAgingGuide)
Inflammation (Blood test): In optimal range
Microplastics: “very high”
Microbiome
AGEs (advance glycation end products): 1.2