⏳ Longevity / Healthspan
Chronic mTOR over-activation
Constant surplus/over-feeding; interested in autophagy.
Keep a consistent daily eating window (time-restricted eating).
A steady eating window is the simplest way to cycle growth and repair — one timer, no calorie math.
Move — the mechanics that fix it: Cycle growth & repair
Balance anabolic (training/protein) with periods of lower feeding to allow autophagy.
- Air Bike
- Cross-Body Crunch
- Decline Oblique Crunch
Fuel — foods to fuel it
- Thunder Tea Rice (Lei Cha) (local SG)
- Popiah (local SG)
- Oats (rolled, dry) (local SG)
- Sweet potato (baked) (local SG)
- Wholemeal Bread (2 slices) (local SG)
- Brown Rice (cooked) (local SG)
Daily nutrient targets: fiber: 35g (goal), protein: 100g (goal), magnesium: 400mg (goal), sugar: 25g (limit)
Stack — evidence-ranked compounds
- Rapamycin (Sirolimus) — ★★★★★
- Metformin — ★★★★★
- Spermidine — ★★★☆☆
- Resveratrol / Pterostilbene — ★★☆☆☆
- Creatine Monohydrate — ★★★★★
- Omega-3 (EPA/DHA) — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes longevity / healthspan?
Chronic mTOR over-activation. Constant surplus/over-feeding; interested in autophagy.
What exercises help longevity / healthspan?
Key movements: Air Bike, Cross-Body Crunch, Decline Oblique Crunch.
What should you eat for longevity / healthspan?
Foods that support it: Thunder Tea Rice (Lei Cha), Popiah, Oats (rolled, dry), Sweet potato (baked), Wholemeal Bread (2 slices).
What supplements help longevity / healthspan?
Evidence-ranked options: Rapamycin (Sirolimus), Metformin, Spermidine, Resveratrol / Pterostilbene, Creatine Monohydrate.