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.)

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