The 15-Point Guide - Just the Points

The Book

The Guide

This is the short guide, with just the main points. The detailed guide is here.

This is a companion to the book. If you feel like logging your health details, then the guide also explains how often to do so (daily, weekly, monthly, yearly, etc.)

The totality matters, not one point or one individual thing. You have to close as many doors as you can.

Move - be physically active - daily
Eat less, eat smart - eat sensibly - daily
Sleep well - daily
Calm your mind and build cognitive reserves to prevent/delay cognitive decline/dementia - daily (meditation, downtime, learning, reading).
Manage your medications, supplements, vaccines - daily, once in six months, yearly, one time
Moderate your addictions and stimulants (smoking and gutka, alcohol, caffeine, marijuana) - daily
Do not fall (improve balance, take care not to fall) - daily and assess frailty - yearly
Manage your senses (oral, vision, hearing) - daily, yearly
Address abnormal environmental exposures (your exposome) and stressors at a personal level (air pollution, noise pollution, extremes of temperature, digital noise, accidents - intended and unintended) - daily
Be aware of your weight - monthly and log calories for 4-5 days in a month - monthly
Manage your cardiovascular risk yourself - quarterly, yearly
Screen for cancers and diseases, where screening actually makes a difference - yearly, biennially, every 5 years
Get/renew good health insurance - yearly
Identify doctors and health systems around you and work out the associated health and disease logistics in advance - one time
Taking Stock of the Remaining 1500 Weeks (Between Ages 60 and 90) - yearly