10 Rules of Outliving
A complete roadmap to a long and healthy life.
In my opinion, the 10 rules you will find below are particularly relevant among the factors impacting health and longevity. This guide is inspired by Bill Gifford and Peter Attia's book “Outlive: The Science and Art of Longevity.” While their insights into health and longevity are foundational, this list aims to further extend their principles in a practical and actionable way.
🌐 High Social Status and Positive Social Relationships: An extensive study involving over 1.7 million individuals conducted in 2017 found that low socioeconomic status impacts health as significantly as major health risk factors. Strong social relationships are associated with reduced mortality risk, affecting various health metrics positively. Try to cultivate and strengthen your social network with the Personal CRM system, as suggested by Derek Sivers. This can enhance social support, foster lively communication, maintain existing relationships with friends and family, and create new friendly connections. As Albert-László Barabási notes in “The Formula: The Universal Laws of Success,” success is not solely about individual talent or hard work but often depends on the network and community in which a person is situated. Stanford sociologist Mark Granovetter’s 1973 empirical study and more recent work on LinkedIn’s connection highlighted that weak social ties, or distant connections, are more effective than close relationships in providing unique career opportunities with higher job satisfaction.
🍽 Balanced Diet: Opt for low-glycemic and minimally processed foods rich in fiber without added salt (the total consumption of table salt is no more than 5 g per day). With a daily caloric distribution of no more than 55% slow carbohydrates, at least 25% fats (preferably from nuts, seeds, avocados, cold-pressed extra virgin olive oil, oily fish), and 17–20% proteins. Adopt a 12-hour eating window. Legumes and pseudo-grains are preferable to cereals; anthocyanin-rich berries and cruciferous/leafy green vegetables are preferable to fruits. Alcohol and any fructose-containing beverages, including juices, should be avoided.
🌙 Quality Night Sleep: Ensure a consistent sleep schedule of 7–9 hours each night. Sleep debt disrupts carbohydrate metabolism and endocrine function, mirroring the effects of aging and potentially exacerbating age-related chronic disorders. A relaxing walk before bed, breathing oxygen-enriched air, and a quiet, cool, dark room. Use a sleep mask and earplugs if needed. Avoid coffee and caffeinated drinks afternoon. While wearing blue light-blocking glasses in the evening can be beneficial, potential positive effects on sleep quality remain indeterminate. Wearing socks for a comfortable sleep in a cool room can also help. Maintain the bedroom humidity level around 40%. You may also try a weighted blanket (also known as a gravity blanket).
🏃 Cardio: VO2 max is a crucial indicator of cardiovascular health and aerobic capacity, representing the maximum oxygen uptake during intense exercise. It can be influenced by various factors, including cardiac output, hemoglobin levels, lung function, capillary and mitochondrial density in muscles, muscle blood flow, ability to extract oxygen, genetics, age, gender, and altitude. Running in Zone 2 for 45–60 minutes + sprints in Zone 4 x 2 times a week can increase your VO2 max. The good news is that this indicator can be improved at any age. Zone 2 refers to 60–70% of your maximum heart rate, which can be calculated here. Additionally, for weight and waist circumference control, you can check the ABSI-inspired calculator here.
🏋 Strength Training: 3–5 sets for each muscle group (spread over different days), with 6–15 repetitions in each set, where the last few repetitions are challenging to complete, taking about 30–45 minutes 1–3 times a week. The good news is that this indicator can be improved in half of the cases for people aged 70–80 years. Consistent strength training supports muscle growth, bone density, and joint health, which are vital for reducing falls and ensuring independence in the elderly. Managing body composition by increasing lean muscle mass can significantly improve healthspan.
🕺 Balance: Dance, stand-up paddleboarding, and backward walking to learn to rely on other senses. Most injuries in old age occur due to a loss of balance. After such injuries, elderly people frequently experience fear or apprehension about returning to their fitness routine, leading to a decline in their overall mental and physical condition. For example, about one-third of individuals with hip fractures in old age don’t even survive a year.
💨Reducing Air Pollution: Don’t smoke or vape. Use a mask or respirator outdoors for passive protection if needed and household air filters indoors (some indoor plants may also help in naturally purifying the air). Avoid staying in areas with pollution, especially from solid fuel combustion and near laser printers and copiers. Regular Finnish sauna sessions may help eliminate toxic substances through the skin.
🩺 Medical Check-ups: Including colonoscopy/mammography/colposcopy. Timely correction of vitamin and mineral deficiencies (such as vitamin B12, B9, D3, iron, zinc, etc.), treatment of chronic disease recurrences, and regular examinations and diagnostics for early detection of potential health problems. Vaccinations, early disease detection, clinical interventions, and treatment adherence are pivotal for improving health and reducing mortality rates.
🌞 Sun Exposure: It’s advisable to spend at least 30–60 minutes outside every day (to increase the levels of neurotransmitters, nitric oxide, and the synthesis of vitamin D3), preferably in the morning, but wearing a head covering and clothing with long sleeves between 10 am and 3 pm, especially when the UV index is 3 and above.
😁 Oral and Dental Hygiene: Focus on the health of the nasopharynx, mouth, and teeth through essential practices such as brushing, rinsing, flossing, and tongue scraping. If necessary, tape the mouth with special tape during sleep. Rinse the mouth with baking soda solution instead of antibacterial mouthwashes. Seek prompt treatment for snoring, tonsillitis, and chronic sinusitis. Adopt specialized probiotics for oral health (Streptococcus salivarius K12, Streptococcus salivarius M18) and sinuses (Lactobacillus sakei). Maintain hydration to prevent dry mouth and encourage saliva production through proper chewing habits. Minimize exposing your teeth and oral cavity to chlorinated water in swimming pools.
These recommendations are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician with any questions you may have regarding a medical condition.
