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Health

Sodium Intake

If you’re training indoors, consider consuming 500-1500mg sodium per hour to prevent hydration issues. Quick info: Sodium citrate has about 1000mg sodium per tsp.  Table salt is about 2000mg sodium per tsp. Add either to your workout carb beverage.

TL;DR: 1/2 tsp of salt per hour workout

Oral

  • Water pick
  • Thicker floss is better (e.g. Dr. Tongue floss)
  • No floride toothpaste
    • Dr. Collins Biomin Tooth Sensitivity Toothpaste
  • Tongue scrapper

Skin

TL;DR Just go in the sun in morning/evening

Topicals

  • Rabomicine - anti-aging - causes acne
  • CeraVe - acne control cleanser, salicylic acid 2% - acne/blemish free (unnecessary imo)
  • accutane 2x 40mg (unnecessary)
  • No topicals really work anywhere close to lasers and physical stuff
    • as you age, you lose firmness of the skin
    • Bryan Johnson rec: Tixel - thermal mechanical ablasian w/ intense pulses of heat
      • Lasers/RF having pros/cons compared to tixel

Light

  • UV index low in morning/evening
  • Red light - collegen production / healing skin health
  • Blue light - helps w/ acne (unnecessary)
  • Red light therapy - relieves depression if applied to forehead
  • Sunscreen - eltamd
    • mineral based
    • uv -a + b
    • not great titanium dioxide

Foods

Joint-Friendly Supplements:

  • Omega-3 fatty acids: Anti-inflammatory benefits.
  • Glucosamine and Chondroitin: May support joint health.
  • Collagen + Vitamin C: Supports connective tissue repair.

Food Supplements:

  • Cumin - inflamation, liver, pancreas
  • Ginger - liver, pancreas, artery, digestion
  • Garlic - hearth/immune
  • Black Lentils - protein/fiber
  • Apple Cider Vinegar - heart health
  • Shittake or Miake - immune health
  • Cauliflower - anti-inflammatory/fiber
  • broccoli - antioxidents, bowel health, fiber

Aside:

  • sweet potato
  • chickpeas

Alternatives:

  • ceylon cinnamon - blood sugar, liver, pancreas healthl
  • ground flaxseed - omega3, digestive, heart health
  • sunflower lecithin - phospholipids, coldene source
  • ground walnut - omega3, brain health
  • cherries - antifinflamatory, sleep, joint
  • strawberries - antioxidants, polyphenols
  • macademia nuts - fats, omega9
  • brazil nut - selenium
  • pomogranite juice - heart health, antioxidants