Bryan Johnson's Blueprint Project

 According to Bryan Johnson's Blueprint, there are several steps you can take to potentially extend your lifespan beyond the age of 90 years old. Here are some of those steps, along with references for further information:

1. Eat a healthy diet - Consuming a nutrient-rich diet that is low in calories and high in fruits, vegetables, whole grains, and lean proteins can help reduce your risk of chronic diseases like heart disease and cancer, which are major causes of death among older adults. Here are some resources to learn more about healthy eating:

 - Harvard T.H. Chan School of Public Health: The Nutrition Source (https://www.hsph.harvard.edu/nutritionsource/)

 - Mayo Clinic: Healthy Lifestyle: Nutrition and Healthy Eating (https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating)

2. Exercise regularly - Regular physical activity can help improve cardiovascular health, boost immune function, and reduce the risk of chronic diseases like diabetes and obesity. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, along with strength training exercises to maintain muscle mass and bone density. Here are some resources to learn more about exercise:

 - American Heart Association: Physical Activity Guidelines (https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recommendations-for-physical-activity-in-adults)

 - National Institute on Aging: Exercise & Physical Activity (https://www.nia.nih.gov/health/exercise-physical-activity)

3. Maintain a healthy weight - Being overweight or obese can increase your risk of developing chronic diseases like heart disease and diabetes, which can shorten your lifespan. Aim for a body mass index (BMI) between 18.5 and 24.9 to maintain a healthy weight. Here are some resources to learn more about maintaining a healthy weight:

 - Centers for Disease Control and Prevention: Healthy Weight (https://www.cdc.gov/healthyweight/index.html)

 - Mayo Clinic: Weight Loss (https://www.mayoclinic.org/healthy-lifestyle/weight-loss/basics/weight-loss-basics/hlv-20049483)

4. Get enough sleep - Getting enough quality sleep is essential for maintaining good health and reducing the risk of chronic diseases like heart disease, diabetes, and obesity. Aim for 7-9 hours of sleep per night to feel rested and rejuvenated. Here are some resources to learn more about getting enough sleep:

 - National Sleep Foundation: How Much Sleep Do We Really Need? (https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need)

 - Mayo Clinic: Insomnia treatment: Cognitive behavioral therapy instead of sleeping pills (https://www.mayoclinic.org/diseases-conditions/insomnia/in-depth/insomnia-treatment/art-20046677)

5. Manage stress - Chronic stress can increase your risk of developing chronic diseases like heart disease and depression, which can shorten your lifespan. Learn to manage stress through techniques like meditation, deep breathing, and exercise. Here are some resources to learn more about managing stress:

 - Mayo Clinic: Stress management (https://www.mayoclinic.org/healthy-lifestyle/stress-management/basics/stress-management-basics/hlv-20049495)

 - American Psychological Association: Mindfulness meditation: A research-proven way to reduce stress (https://www.apa.org/topics/mindfulness/meditation)


For more information go to https://blueprint.bryanjohnson.com/


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