Don't just survive.
Thrive.

Acne

If cystic or abscess-like, see a doctor. Identify triggers — caffeine (especially energy drinks), sugar, stress, hygiene (using old towels), hormones (puberty, menstrual cycle, PCOS).

General skin care

• Eat healthy
• Avoid your modifiable acne triggers
• Use fresh towels (change bath towel at least weekly, gym towel every couple of days)
• Face: cleanse with a cleanser, then moisturise
• Body: skin pH neutral (~5.5), sensitive soap. Avoid over-washing to protect your skin microbiome

Sun care

• Use sunscreen from a tested, trusted brand with appropriate SPF
• Avoid high UV exposure — be active morning and evening rather than midday
• Cover up with clothes and a hat
• Seek shade
• Wear sunglasses to protect your eyes

Embrace ageing

Death comes for us all, and so do wrinkles. Age with grace, and embrace your lines. Unless we hack the biological programming responsible for ageing, your organs (your skin is the largest) will inevitably deteriorate. Do the basics above. Anything ancillary has financial cost and unclear pay-off — be cautious.

Dental health is often a reflection of overall health.

Standard routine

• Brush twice daily with fluoride containing toothpaste, and a soft-bristled toothbrush
• Brushing technique as per your dentist (gentle, vertical motion, predominantly targeting gums)
• Avoid ingesting liquids in the 10–15 minutes post brushing
• Floss daily
• Avoid carbonated and sugary drinks and foods
• If you do consume them, drink plain water afterwards

There are doctors out there that believe the most useful thing they can do for you across a lifetime is "help control the blood pressure".

Optimal BP-friendly diet

(Assuming no health problems. If you have health problems, talk to your doctor.)

• Regular exercise
• Protein source: primarily fish, chicken; occasional red meat; no cured meats
• High potassium
• Low salt
• Low fast carbs (e.g. sugar, white bread)
• Low saturated fats
• No alcohol
• No smoking
• Weight loss if indicated

If the above is not cutting it, you'll need some extra help from your doctor.

Intermittent fasting

An occasional fast of 24–48 hours to promote some useful autophagy is potentially beneficial. You can probably achieve the same effect by just having salad and protein, and prevent too much muscle breakdown.

In general aim to have either eating windows (6–8 hours) and otherwise fasting, or eating meals as: large breakfast, medium lunch, small dinner. Snacking is generally unhelpful.

Look after your VO₂ max.

HRmax = 220 – age

High Intensity Training (e.g. Norwegian protocol)

• 4 mins at 85–95% HRmax
• 3 mins recovery
• Repeat 4 times
• 3 sessions per week

Zone 2 cardio

• 60–70% of HRmax
• Talk test: can converse with someone, but can't sing
• Cycling, running, fast walking, rowing, swimming all fit

Stronger muscles mean greater functional capacity and reduced injuries. Being strong, especially as you age, will improve your quality of life and keep you moving for longer. Aim to have a strong core, hips and lower body.

Steroids will kill you faster. Please don't do them.

Stretch daily

It's like targeted relaxation therapy for your muscles. A lot of common problems, such as back pain, can be partially avoided with stretching.

A potential routine (30 seconds each exercise, on each side):

• Calf stretch: standing straight-leg calf stretch
• Quad stretch: standing quad stretch
• Hamstring stretch: touch your toes
• Hip stretch: lizard pose, half pigeon pose, low lunge
• Spine lengthening: child's pose

Your muscles and nerves are a package. You should train your muscles and nerves.

Ways to keep your nerves sharp

• Tai chi is an evidence-based method that prevents falls later in life, and is relaxing
• Any coordinated activity where you move your body in response to or with someone else
• Ballroom dancing with a partner and background music
• Sport (e.g. fencing, tennis)

This one is tough, because your bones require forces going through them to promote architectural strengthening, however such forces wear out your joints over time. The solution? I don't have one.

General advice for joints

• Probably best to avoid marathons
• Run on grass
• Swimming is a great aerobic, non-impact activity
• Lifting weights is good, but regular 'super-heavy' lifting is arguably counter-productive long-term

General advice for bones

• Lift weights
• Adequate calcium intake
• Adequate vitamin D intake (and sun exposure)
• For females: discuss menopause with your doctor

Calorie intake

Use a calorie intake calculator based on your size and exercise status.

Microbiome

Eat organic if financially possible — the less pesticides and chemicals you ingest in your lifetime, the better off you'll be.

Friendly foods:

• Fruit
• Vegetables (especially leafy greens)
• Nuts and seeds
• A variety of microbe-containing foods in moderation, e.g. fermented foods such as sourdough, sauerkraut, perhaps kombucha

Dairy-based foods such as yoghurt have an unclear benefit in my opinion. I think it interesting that humans choose to have milk products (of other animals!) into adulthood. I generally avoid or minimise such products.

Inflammatory foods to minimise: highly processed foods such as fast food, anything deep fried, cured meats.

Protein intake

• To maintain muscle: 0.8–1.2g per kg daily
• To build muscle: >1.2g per kg per day
• Prioritise fish, poultry and legumes; occasional red meat
• Muscle growth is stimulated by a protein-containing meal — more meals means more muscle building, but avoid eating too regularly to protect your vessels long-term

Post-workout

Ingest a small amount of fast carbohydrate (e.g. honey) to help replenish your muscle's glycogen. Your muscles supposedly won't rebuild until glycogen stores have been restored. Ingest >25g of protein within 30 minutes of a workout. I opt for a plant-based protein and avoid whey.

Carbohydrates

• Sourdough bread (Glycaemic Index reduced further by freezing/toasting)
• Boiled potato (avoid baking/frying — this increases the GI)
• Pasta
• Whole grains (minimally processed)
• Rice (unclear if same or worse than above)

Plenty of good fats

• Extra virgin olive oil
• Avocado

Minimise plastic

Microplastics are being found everywhere — from heart vessels to semen. Minimise plastic in your home; use:

• Wooden cooking utensils
• Glass food storage containers
• Metal cookware
• Metal cutlery

For males

• Eat clean
• Exercise
• Ensure vaccinated against Mumps
• Safe sex: avoid contracting STDs
• Avoid tight underwear; ensure underwear is breathable
• Avoid excessive heat to genitals — no laptops on your lap, avoid saunas when trying for a baby

For females

• Eat clean, with enough calories to have a period
• Exercise
• Ensure vaccinated against HPV (potential indirect effect on fertility)
• Safe sex: avoid contracting STDs

Infertility

Defined as the inability to fall pregnant after a year of regular, penetrative vaginal sex.

Develop a routine

• Put your phone on charge, on sleep + silent mode, with a pre-set gentle wake-up alarm
• Glass of water
• Stretch
• Shower
• Brush your teeth and floss
• Mindfulness
• Meditation
• Fall asleep

Sleep principles

• Regular bed time
• Regular wake time
• Ideally avoid screens in the hour prior to bed
• Eat at least 2 hours prior to bed, especially heavy or fatty meals
• Limit caffeine during the day, especially the afternoon
• Sleep in a cool, comfortable bed
• Sleep long enough to feel rested

How do you sound when you sleep?

What does your partner or family say about your sleep sounds? Do you snore? Do you mouth breathe? Are there long pauses? Worth chatting to your doctor if you breathe abnormally.

Do you feel restored post sleeping? Worth chatting to your doctor if not.

Most diagnoses in medicine can be made with a comprehensive history.

For any problem you ever have, jot down when it started, what you were doing at the time, any other associated symptoms, and how it impacts your life. Armed with this info, you (with or without a doctor) will hopefully be able to figure out what's going on with your body.

Personal example — asthma triggers

• Exercise
• Pollen
• House dust
• Cats

And so I've learnt to exercise in a specific asthma-friendly way, minimise the 3 environmental allergens in my home, and underwent de-sensitisation therapy to these allergens.

AI is useful, but cannot be fully trusted

Doctors, especially with the imminent help of AI, are often helpful in navigating medical problems given their training and medical literacy. Find a family physician or GP that you like.

There's better ways to have fun. Drugs are a world of badness.

Do not smoke (including vaping)

• Nicotine addictions can be hard to break
• Super-heated inhaled substances will do damage

Do not drink alcohol excessively

• If you do drink, avoid fast/heavy carbohydrate drinks
• I opt for an organic wine at social occasions

Do not do recreational drugs

Cocaine, weed, MDMA, amphetamines, methamphetamine.