114 Years Longevity -- up to 2101 year -- 80 years left

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114 Years Longevity -- up to 2101 year -- 80 years left 저자: Mind Map: 114 Years Longevity -- up to 2101 year -- 80 years left

1. Inflamation

1.1. Air Filtration

1.2. Acne

2. Exercise ( Physical activities )

2.1. Aerobic efficiency

2.1.1. VO2Max

2.1.2. ускорение кинетики кислорода

2.2. Anaerobic peak

2.3. Stability (Blance & Flexibility)

2.4. Muscle Strength

2.4.1. Breath Muscles

2.5. Dancing / Tennis

3. Oxidative stress

4. Sleep (Rhythm)

4.1. Circadian Rhythm

4.2. Sleep Efficiency

4.2.1. Deepness

4.2.2. Wakeups

4.3. Duration

4.4. Sleep Debt

4.5. Sleep Hygiene

5. Nutrition

5.1. dietary restriction (DR)

5.1.1. Keto (LCHF)

5.1.2. Mediterenian

5.2. caloric restriction (CR)

5.3. time restriction (TR)

5.3.1. Intermittent Fasting

6. Social

6.1. Ikigai

6.1.1. Goals

6.2. Anti-loneliness

6.3. Connections

7. Exogenous (Supplements & meds)

7.1. Hormones

7.2. Supplements

7.2.1. SIRT6

7.3. Drugs

8. 💰 Money ( Energy & Fuel )

8.1. Financial freedom & independence

8.2. Money Printing Machine

8.3. Investment Strategy

8.4. P & L Balance

9. Hormesis (Eustress)

9.1. Fasting

9.2. Hypoxia

9.2.1. интервальная гипоксия-гипероксия

9.2.1.1. Повышение адаптационных возможностей организма

9.2.2. циклической нормобарической гипоксии

9.3. Cold shower

9.4. Sauna

9.5. Sun tan

9.6. HIIT Exercises

10. Mental

10.1. Lifelong Learning (Cognitive)

10.1.1. Reading

10.1.2. Attention (Focus)

10.1.2.1. Body Scan Practice

10.1.2.2. Pereferial attention

10.1.3. Memory

10.1.4. Executive

10.1.5. Empathy

10.1.6. Lability

10.2. Resilience (distress management)

10.2.1. Mindfulness

10.2.1.1. Emotional wellbeing

10.2.1.1.1. Anti-Depression

10.2.1.1.2. Пси-Таблека

10.2.1.1.3. SHIFT

10.2.1.2. Meditation

10.2.2. Breathworks / Biofeedback

10.2.3. Coping Strategies

10.2.3.1. Music

10.2.3.2. Curiosity

10.2.3.3. Gratitudes

10.2.3.4. Humour

10.2.3.5. SHIFT

10.2.3.6. Mise en place

10.3. MindSet

10.3.1. Stoicism

10.3.2. Grow mindset

10.3.2.1. Make Stress My Friend -> Change mind about stress to Change Body Response

10.3.2.1.1. My body helping me (energize) rise to this challenge

10.3.2.1.2. Joy and Courage

10.3.2.1.3. Stress makes me Social

10.3.2.1.4. Oxytocin protect from stress damage

10.3.2.1.5. Caring created resilience

10.3.2.2. Confidence

10.3.3. Flow State

10.3.4. Optimism

11. Glycation (AGEs)

11.1. No Sugar and High Glycemic Food

11.2. No Advanced glycation end-product

12. Environment (Ecology)

12.1. Environmental enrichment

12.2. Noise

12.3. Air Pollution

12.3.1. PM 2.5

12.4. Light pollution

12.5. Water Pollution

13. Genetic

14. Repair (Recovery)

14.1. Check-Ups

14.1.1. Biomarkers

14.1.2. Screanings

14.2. Biomarkers correction interventions

14.3. альбумин, физрастфор и плазмаферез

14.4. Снижение адаптационных возможностей (dynamic quantitative organism state indicator)

14.5. Vacation