Over the past two months, I’ve released five articles covering risk, diet, exercise, sleep and mental health. These articles lay the groundwork for future pieces and suggest baseline best practices for health and longevity.

You don’t have to sleep in a hyperbaric chamber or get young blood transfusions to live a long, healthy life. You just have to get a few things right. Simple habits and behaviors that, when adopted and sustained, can change the directory of your health.

The MVP One-Pager

Today I’m releasing the “one-pager” of the MVP free for download. Skimming this small list is a quick way to see what you are doing well and where you can improve. The one-pager’s contents (along with links to the full articles) is as follows:

MVP Part I: Dumb Ways to Die

Get yearly checkups and tests (BMP, lipid panel, etc.)

Avoid activities where you take on undue risk (motorcycle riding, drug use, etc.)

MVP Part II: Optimizing Intake

Don’t overeat

Limit (ideally block out entirely) sugar and refined carbohydrates

Establish a fasting practice (talk to your doctor first)

Drink water

MVP Part III: Optimizing Movement

Move frequently (at least every hour)

Get your heart rate up (aerobic activity) daily

Lift heavy weights (safely)

Stretch

MVP Part IV: Optimizing Sleep

Sleep ~7-8 hours per 24 hour period

Maintain a sleeping schedule (bedtime and waketime)

Get a good mattress

Your room should be cold, dark and quiet

No stomach sleeping

Limit exposure to blue light before bed (devices are a major culprit)

Avoid consumption of meals, alcohol, or stimulants before bed

MVP Part V: Optimizing Mental Health

Talk to someone (preferably a professional)

Choose good friends

Seek a constructive environment

Practice healthy habits (see above)

Meditate

Practice gratitude

Free Download

Thank you for your support and feedback through this series. I have some interesting topics coming early next year so stay tuned!

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