Longevity Protocol based on research stated on podcast:

• 3 servings of liver (1 serving = 3 oz)
• 5-10 eggs, free-range, organic, omega-3 enriched

• 2 cups of dark leafy greens
• 2 cups cruciferous vegetables
• 3 additional cups colorful vegetables of your choosing (excluding white potatoes, sweetcorn)
• 1-2 medium beet
• 4 tbsp (1/4 cup) pumpkin seeds (or pumpkin seed butter)
• 4 tbsp (1/4 cup) sunflower seeds (or sunflower seed butter)
• 1+ serving methylation adaptogens, choose from:
  • 1/2 cup berries (wild preferred)
  • 1/2 tsp rosemary
  • 1/2 tsp turmeric
• 2 medium cloves garlic
• 2 cups green tea (brewed 10 minutes)
• 3 cups oolong tea (brewed 10 minutes)
• 6 oz animal protein, Grass-fed, pastured, organic and hormone/antibiotic-free
• 2 servings of low glycemic fruit (1-2 cups)

• Organic preferred over conventional
• Stay hydrated
• Don’t eat between 7pm and 7am
• Include “healthy” oils like coconut, olive, flaxseed and pumpkin seed oil
• Avoid added sugar/candy, dairy, grains, legumes/beans
• Minimize plastic food containers

• Daily fruit & vegetable greens powder
• Daily probiotic support in 2 doses (should contain Lactobacillus plantarum)
• Optional: curcumin, epigallocatechin gallate (EGCG), rosmarinic acid, quercetin, luteolin

• Minimum of 30 minutes of exercise per day for at least 5 days per week, at an intensity of 60-80% of maximum perceived exertion

• Average a minimum of 7 hours of sleep per night

• Breathing exercises “Steps to Elicit the Relaxation Response” developed by Herbert Benson MD, twice daily (like biofeedback breathwork)