My rules for health/longevity so far:

1. Fast semi-regularly. I, personally, do an 18/6, 5 days a week. I do a 48-72 hour fast once a month. I drink things that spur on autophagy (green tea, black coffee, cinnamon) especially while in my fasting window. I, also, tend to exercise while fasted.

2. Protein at 0.5g per kg for weight for lifespan, 1g of protein per kg for healthspan. I waffle between the two. I probably exceed 1g some days. Between #1 and #2, I hope i'm giving my body a rest from mTor/IGF-1 activation. If i feel i had a lot one day, i just auto-correct over the next 2-3 days and have a low amount of protein.

3. Keep drinking to a minimum. I keep it to Fri/Sat and special occasions. No more than 3 drinks but usually less. I try to stay to low sugar, low alcohol low sulfate, red wines. I probably shouldn't do this at all but if i am, i do it in the least-bad way possible.

4. Eat tons of NRF2 activators. Mainly broccoli sprouts ( i grow my own) but also kale, brussel sprouts, watercress (for the sulphorophane). But other NRF2 activators too - such as tumeric. I'll buy maluka honey once in a while but frankly it's not worth it for what you pay for how little it activates NRF2.

5. Eat things that lower blood pressure: flax seeds, garlic, beets (in moderation and when paired with calcium to offset oxylates), celery, natto, hibiscus tea.

6. Get enough VitaminD (15-20 min of sun exposure a day when possible, or 2000-4000 IU in supplements), and Vitamink K2 - i get this from eating natto. This all helps build a healthy immune system and ensure calcium is going where it should (bones/teeth) as opposed to where it shouldn't (arteries, brain, kidney, heart)

7. Avoid and minimize exposure to seed oils. No canola, corn, safflow, rapeseed, cottonseed, soybean, peanut or other high omega6 oils. I stick to Olive Oil, Coconut Oil, Butter, Ghee, beef tallow or duck fat. If i feel like spending a lot of money, I'll buy macademia nut oil (high MUFA, low PUFA, high spoke point). I will consume avocado oil in Primal Kitchen products, but I still think it's too high in PUFA's.

8.. Stay low in meat high in omega6s (due to changes in feed). So wings become a rarity. I stick to chicken with fat and skin trimmed off. Grass fed beef. Pasture-raised/cage-free eggs. Pork is a rare event.

9. Eat things high in probiotics. Natto for the win here again. Yogurt (milk or coconut based), kraut, kimchi, pickles, kevita, keifer, sometime kombucha.

10. Make sure you're getting tons of catcheins, spermidine (peas, mushrooms, wheat germ), Anthocyanins (blueberries, acai), Polyphenols (olive oil, red wine, 95-100% dark chocolate), Isothiocyanates (cruciferous veggies, moringa), antioxidants and other phyto-nutrients, which means staying pretty plant based. Tomatoes, onions, peppers, arugula, purple cabbage, carrots, radishes, the odd citrus fruit, the odd round of cherries, etc. If you're getting all of the above, then chances are high you're getting enough of the more essential vitamins and minerals.

11. Keep sugar low. This means keep sweets to a minimum. I don't add sugar to anything at all. I don't eat cookies, chips, cakes, candy, pies, ice cream, etc. (unless it's a rare treat). On this note i also keep rice, bread, cereal, and even most starchy veggies like potatoes and sweet potatoes to a minimum. I don't have a hard rule against them but after doing keto for 6 months, 2 years ago, i don't find avoiding them to be difficult.. I almost never have pasta of any kind. I use alternative noodles (palmini, zuchini, konjak)

12. Put lemon in your water (vit c and citrate to help avoid kidney stones).

13. Avoid high oxylate food - spinach, almonds/almond-flour. I make an exception for beets in moderation. When i eat oxylates i always pair with calcium.

14. I try to eat meat only 4 times a week, but i'm not the only person in my house and dinner is about family for us.. so i probably do it 5x a week

15. Don't go out to eat often. I violate this one too much.

16. Exercise 6 days a week. I do 3 days of cardio (5k+) and 3 days of lifting.

17. Daily Sauna (or hot bath).

18. Cold Shower once a week. The more i read here the more I feel cold exposure is really more about breath work and the benefits of it than cold stimulating proteins in the same fashion or the level of effectiveness that say a sauna would. Wim Hof's twin brother doesn't do any of the cold exposure stuff and he has the same amount of "brown fat" as Wim. Either way, i find it mentally healthier and i sleep better the nights i do this.

19. Take fish-oil 4x a week. Stay under 2G. Eat salmon 1-2x a week. I sprinkle Cilantro on any fish i cook b/c it's a heavy metal chelator.

20. Sleep on a schedule with little exception. To enhance my sleep, i do not eat anything beyond 6-7pm.

21. Eat things that lower uric acid - low fat dairy (again, i waffle on this), cherries, celery, celery seed (as a seasoning).

22. Don't add salt to anything. Buy low-sodium versions of things when there's the option.

I struggle to get into meditation and I struggle with spirituality - both I know are strongly correlated to health. But I'm working on it.