This is it.
Everything learned spending millions on longevity.

Tick what you already do

• 00Sleep is the world's most powerful drug.
• 01Be in your bed for 8 hours
• 02Same bedtime every night, any time before midnight
• 03Don't eat right before bed
• 04Calm foods for dinner
• 05No screens 1 hour before bed
• 06Avoid added sugar (be aware it's in everything)
• 07Avoid all things in an American convenience store
• 08Avoid fried foods
• 09Shoes off at the door
• 10Eat whole foods, particularly veggies, fruits, nuts, legumes, berries
• 11Walk a little after meals or do air squats
• 12Get your heart rate high routinely
• 13Lift heavy things
• 14Stretch daily
• 15Water pik, floss, brush, tongue scrape — morning and night
• 16Make an effort to drink water
• 17Get sunlight when you wake up (UV is low)
• 18Protect skin in midday sun
• 19Stand up straight
• 20See at least one friend once a week
• 21Avoid plastic where you can (in all things)
• 22Circulate air in rooms
• 23When stressed, breathe — learn to calm your body
• 24Go to the dentist
• 25Avoid sitting for long times
• 26Protect your hearing — the world is too loud
• 27Alcohol is bad for you
• 28Finish coffee before noon
• 29Avoid bright lights after sunset
• 30If obese, look into a GLP
• 31Sleep in a cold room
• 32Texting while driving is dangerous
• 33Turn off all notifications
• 34Limit social media use
• 35Don't smoke anything
• 36If you struggle to sleep, read a physical book before bed
• 371 hour before bed have a calm wind-down routine: bath, read, light walk, music
• 38The body is a clock and loves routine. Have a daily morning and evening schedule.
• 39Avoid long distance travel where you can
• 40Baby steps first: incorporate new things slowly
• 41Do less… most things don't work.

Bonus points if you get your blood checked. Start here — it will change your life.