The Principles

Spirit Bomb is partially inspired by the rapidly growing longevity movement. In light of that, here are some principles to adhere to if you'd like to up your own lifespan:

Projected Roadmap: Cumulative Aging Rate & Cost
This is a speculative sequence of longevity interventions and their effect on a person’s cumulative aging rate (1.00 = today’s baseline; lower = slower). Nothing is guaranteed, but it's a possible path to LEV:

• 2025 — Baseline optimization: sleep, VO2 max (zone 2 + intervals), resistance training, nutrition, body composition, alcohol minimization
Cumulative aging rate: 0.93 | 

• 2026 — Metabolic tuning as indicated (e.g., GLP-1/insulin sensitivity programs, careful metformin use depending on training goals)
Cumulative aging rate: 0.9114 | 

• 2027 — Microbiome modulation v1 (engineered consortia / FMT derivatives)
Cumulative aging rate: 0.9023 | 

• 2028 — mTOR modulation (e.g., rapamycin-style cyclic dosing; safety-first & supervised)
Cumulative aging rate: 0.8752 | 

• 2027* — Senolytics v1 (targeted, intermittent “pulses”)
Cumulative aging rate: 0.8402 

• 2027* — Plasma proteome tuning (dilution/exchange mimetics; pro-youth factor modulation)
Cumulative aging rate: 0.815 | 

• 2031 — Cross-link (AGE) breakers v2 for vasculature/ECM
Cumulative aging rate: 0.7987 | 

• 2032 — Partial epigenetic reprogramming v1 (OSK in select tissues; tight control)
Cumulative aging rate: 0.7188 | 

• 2033 — Thymic regeneration / immune reset (e.g., FOXN1/IGF axis with safeguards)
Cumulative aging rate: 0.6829 | 

• 2034 — Stem-cell niche rejuvenation (MSC/HSC niche refurbishing)
Cumulative aging rate: 0.6487 |

• 2035 — Mitochondrial rejuvenation (mitophagy upregulation / gene therapy)
Cumulative aging rate: 0.6163 | 

• 2036 — Senescent-cell clearance v2 (broader, more precise, routine)
Cumulative aging rate: 0.567 |

• 2037 — Closed-loop repair: wearable/implant nanodiagnostics + micro-dose gene edits
Cumulative aging rate: 0.5387 | 

• 2038 — Proteostasis boost v2 (enhanced autophagy/proteasome; amyloid/tau clearance)
Cumulative aging rate: 0.5117 |

• 2039 — Microvascular & ECM rejuvenation v2 (glycation/calcification reversal)
Cumulative aging rate: 0.481 | 

• 2040 — Organ/cartilage patch kits (organoid/ECM scaffolds, targeted regeneration)
Cumulative aging rate: 0.457 |

• 2041 — Systemic cancer interception (ubiquitous early detection + immune sweeping)
Cumulative aging rate: 0.4478 | 

• 2042 — In-vivo partial reprogramming v2 (multi-tissue, scheduled, titratable)
Cumulative aging rate: 0.2687 | 

• 2043 — Personalized digital-twin maintenance (multi-omic monitoring + model-guided interventions)
Cumulative aging rate: 0.1343 | 

• 2044 — Automated damage-repair platforms (continuous, broad coverage)
Cumulative aging rate: 0.09269 | 

• 2045 — LEV: periodic safe resets fully offset new damage (net pace ≈ 0)
Cumulative aging rate: 0 | 

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Numbers to Know (typical targets for most adults)

Use these as general goals; personalize with your clinician and context.

• Waist-to-height ratio: < 0.5 (e.g., 34" waist at 68" height).
• Blood pressure: ideal < 120/80; sustained ≥ 130/80 warrants action.
• ApoB: aim < 80 mg/dL (or LDL-C < 100 mg/dL; < 70 if high risk).
• Glucose: fasting 70–99 mg/dL; A1c < 5.7%; post‑meal (1–2 h) usually < 140 mg/dL.
• Resting heart rate: ~50–70 bpm (context-dependent; athletes lower). Improve VO₂max over time.
• hs‑CRP: < 1 mg/L (context: infections/injury raise it).
• Kidney: eGFR > 60 mL/min/1.73m²; urine albumin‑creatinine < 30 mg/g.
• Thyroid (TSH): roughly 0.5–4.0 mIU/L; treat by symptoms/etiology.
• Vitamin D 25(OH)D: 20–50 ng/mL (avoid chronically > 60 without indication).
• B12: typically > 400 pg/mL (supplement if vegan/low intake). Ferritin: context‑dependent, often 30–100 ng/mL.

Training Blueprint (minimum effective, then build)

   -Hit the public-health minimums: Each week get 150–300 min moderate cardio or 75–150 min vigorous, plus 2+ days of strength training for all major muscle groups.

   -Walk a lot: Aim for 7k–10k steps most days (benefits kick in around 7k; more helps to a point).

   -Build your engine: Do 2–3 “Zone 2” sessions (30–60 min at easy, conversational pace) + 1 short HIIT/VO₂max session weekly (e.g., 4–8×1–3 min hard, equal easy). Higher fitness strongly tracks with lower mortality.

   -Get strong: 2–3 full-body lifts/week, 2–4 sets of 6–12 reps for key moves (squat/hinge/push/pull/carry), progressing load over time.

    -Add power & balance (quick): 1–2 micro-sessions of jumps/throws or short hill sprints (3–5×3–5 reps) and a few minutes of single-leg balance/carries.

   -Grease the day: Break up sitting every 30–60 min with 2–3 min of moving; sprinkle 5–10 min mobility most days.

Nutrition Principles (broadly beneficial)

• Prioritize protein ~1.2–1.6 g/kg/day (higher with heavy training/older age); distribute over 2–4 meals.
• Build plates: 1/2 plants, 1/4 protein, 1/4 starch/whole grains, plus olive/avocado/nuts.
• Favor low‑glycemic, high‑fiber carbs; include legumes often.
• Use healthy oils (olive, avocado). Limit seed‑oil‑heavy ultra‑processed foods rather than fearing all PUFAs categorically.
• Hydration: water as default; bias non‑caloric drinks. Moderate caffeine.
• Time‑restricted eating is optional—helpful if it reduces calories and improves sleep/GERD; not required.
• If overweight, favor small, sustainable deficit (5–15%) while preserving muscle (protein + lifting).
• Cook more at home; emphasize variety, herbs/spices; limit charred/smoked meats.

Sleep & Circadian

• Regular schedule (same wake time daily); daylight in morning; dim lights/screens 1–2 h pre‑bed.
• Cool, dark, quiet room; no alcohol late, avoid heavy meals < 2–3 h before bed.
• If persistent snoring, gasping, or unrefreshing sleep → screen for sleep apnea.

Mental, Social, and Cognitive Health

• Stress tools: breathwork, mindfulness, CBT skills, journaling, nature time.
• Connection: invest in family/friends; volunteer or join communities; address loneliness directly.
• Meaning: goals, learning, creativity; limit doomscrolling; curate your inputs.
• Cognition: sleep + cardio + strength + skills practice; protect hearing; keep learning.

Environment & Home

• Air: monitor local AQI; avoid smoke exposure; use HEPA purifier (bedroom), good HVAC filters; ventilate while cooking (especially gas).
• Water: consider a filter (e.g., carbon/RO) if local quality is uncertain.
• Chemicals: minimize PFAS/PFOA exposures (avoid old non‑stick, use stainless/ceramic; store food in glass); go fragrance‑light; read labels.
• Heat/Cold (optional): sauna 2–4×/wk if tolerated; brief cold exposure is fine but not essential.
• Light: bright by day, dim/warmer at night; limit blue light late.

Substances & Medications (general stance)

• Tobacco/nicotine: none. Cannabis: cautious—can impair sleep, mood, cognition.
• Alcohol: the safest dose for longevity is near zero.
• NSAIDs/acetaminophen: sparing; avoid chronic use without guidance.
• Supplements: none replace fundamentals. Reasonable in specific cases:
• Creatine monohydrate 3–5 g/day (muscle/strength/cognition; generally safe for healthy kidneys).
• Omega‑3 (EPA+DHA) if dietary fish is low.
• Vitamin D, B12, iron/iodine/calcium only if intake/levels are low.
• Medications that save lives when indicated: statins, BP meds, SGLT2/GLP‑1 in diabetics, etc.—work with your clinician; don’t delay treatment hoping lifestyle alone will fix high‑risk numbers.

Screening & Prevention (U.S.-centric; adjust by country)

• Cancer screening:
  • Colon: start 45–75 (FIT yearly, stool DNA q3y, or colonoscopy q10y).
  • Breast: women 40–74 q1–2y (per shared decision-making).
  • Cervical: women 21–65 (Pap/HPV per schedule).
  • Lung: 50–80 with ≥20 pack‑years, current or quit <15y → annual low‑dose CT.
  • Prostate: discuss PSA starting 45–55 if higher risk; otherwise shared decision later.
• Bone: DEXA in women ≥65 and men/women with risk; earlier if fractures or long steroid use.
• AAA: one‑time ultrasound (men 65–75 with smoking history).
• Vision/hearing: periodic checks; more often with symptoms/age.
• Oral: dental visit q6–12 months.

“Nice-to-haves” (optional, low risk, potentially helpful)

• Sauna 2–4×/wk if heat‑tolerant.
• Creatine (see above), magnesium glycinate for sleep if intake is low.
• Mediterranean‑style pattern or DASH as default; occasional fasting if well‑tolerated.
• Regular nature time, pets/companionship if you enjoy them.

Things not to rely on for longevity

• Miracle diets, extreme restrictions, megadose supplements, unregulated “hormone clinics,” chelation without indication, autologous “stem‑cell” infusions abroad, hyperbaric oxygen for anti‑aging claims, or any one hack.

Notes & Caveats

• These are population‑level truths; edge cases exist (pregnancy, serious illness, eating disorders, elite sport). Personalize with a clinician, especially for medications, supplements, and screening intervals.