The Lifespan Challenge: 12 Days to a Healthier and Longer Life
Below is a 12-day challenge based on principles from "Lifespan: Why We Age – and Why We Don't Have To" by Dr. David A. Sinclair. This challenge aims to promote healthy habits that may contribute to longevity and overall well-being. This has twelve scientifically proven activities that turn OFF your aging genes and turn ON your longevity genes!
Please note that this is a general challenge, and it's essential to consult with a healthcare professional before making significant changes to your lifestyle. The Lifespan Challenge includes the scientific benefits of each day's activities and guided practices to help you get started. Remember to adjust the intensity and duration of each activity based on your fitness level and consult with a healthcare professional if you have any health concerns.
Day 1: Time-Restricted Eating (TRE)
Scientific Benefits: Time-restricted eating allows the body more time for autophagy, a cellular repair process that removes damaged components, and can promote longevity and overall health.
Guided Practice: Start your day with an early breakfast and set an 8 to 10-hour eating window. For example, if you eat breakfast at 8 AM, finish your last meal or snack by 6 PM. Drink water or herbal tea during the fasting period to stay hydrated.
Day 2: add in Nutrient Dense foods
Participate in our superfood challenge to support your body with the highest quality, purity, and nutrient-dense foods on the planet to support cellular vitality. Learn more about our Food philosophy for Longevity:
WATCH THE VIDEO ON DAVE’S FOOD PHILOSOPHY (3-5 MIN)
Day 3: Hydration Boost
Scientific Benefits: Proper hydration supports cellular functions, helps regulate body temperature, aids digestion, and keeps joints lubricated.
Guided Practice: Keep a water bottle with you throughout the day. Aim to drink at least eight 8-ounce glasses of water. Reduce or eliminate sugary beverages and opt for water, herbal teas, or infused water with fresh fruits for added flavor.
Add in our coco hydrate, packed with electrolytes and antioxidants to support joint health, proper hydration, and post-workout recovery
READ THE BLOG ON COCO HYDRATE (3-4 MIN)
Day 4: Introduce NAD-Boosting Foods
Scientific Benefits: NAD+ is a coenzyme involved in various cellular processes, and NAD-boosting foods can support mitochondrial function and energy production. (NAD+) precursors, also support sirtuin activity. Sirtuins are a family of proteins that play a key role in regulating cellular processes, including those related to aging. Activating the sirtuins pathway can improve cellular health and increase lifespan.
Guided Practice:
Include foods rich in NAD precursors, such as tryptophan, niacin, and nicotinamide riboside. Create a meal plan incorporating these foods into your diet.
Include sirtuin-activating foods in your diet, such as resveratrol found in red grapes, blueberries, and dark chocolate.
Align meal timing with circadian rhythms to enhance sirtuin activation.
Add in our “Cant Beet this!” to support cellular ATP production and mitochondrial health and our Super Amino 23, Power Shake, and Dark Berry protein to get your full spectrum of NAD-boosting foods and sirtuin-activating foods into your daily routine!
Day 5: High-Intensity Interval Training (HIIT)
Scientific Benefits: HIIT improves cardiovascular health, enhances insulin sensitivity, and triggers mitochondrial biogenesis, which can positively impact longevity.
Guided Practice: Warm up for 5 minutes with light cardio. Then, alternate between 30 seconds of high-intensity exercise (e.g., sprinting, jumping jacks) and 30 seconds of rest. Repeat the cycle 5-7 times. Cool down with 5 minutes of stretching.
Day 5: Prioritize Sleep
Scientific Benefits: Quality sleep is crucial for cellular repair, memory consolidation, hormone regulation, and overall well-being.
Guided Practice: Establish a bedtime routine to unwind before sleep. Avoid screens an hour before bedtime, create a calming environment, and aim for 7-9 hours of uninterrupted sleep.
Day 6: Mindfulness
Scientific Benefits: Mindfulness practices reduce stress, support emotional well-being, and may slow down cellular aging.
Guided Practice: Find a quiet space and sit comfortably. Close your eyes and focus on your breath. When your mind wanders, gently bring your attention back to your breath. Start with 5 minutes and gradually increase to 10-15 minutes.
Tools for Managing Stress & Anxiety | Huberman Lab Podcast #10
Day 7: Social Connection Day
Scientific Benefits: Strong social connections are associated with increased happiness, reduced stress, and potential benefits for overall health and longevity.
Guided Practice: Spend quality time with friends, family, or loved ones. Engage in activities that promote bonding and connection, such as having a meal together, taking a walk, or playing games.
Day 8: Fasting Mimicking Diet (FMD)
Scientific Benefits: Fasting-mimicking diets may trigger autophagy and cellular repair, potentially supporting longevity and metabolic health.
Guided Practice: On this day, consume low-calorie, plant-based foods such as vegetables, fruits, nuts, and seeds. Limit your caloric intake to approximately 30-40% of your usual intake.
Look Better, feel better, and perform better. We guarantee your results with our FMD-supportive, nutrient-dense superfood programs.
Day 9: Brain Training
Scientific Benefits: Challenging your brain through puzzles and learning activities helps support cognitive function and mental agility.
Guided Practice: Engage in brain-training exercises like puzzles, crosswords, Sudoku, or learn something new, such as a new language or musical instrument.
6 Brain Exercises for NEUROPLASTICITY
Day 10: Strength Training
Scientific Benefits: Strength training helps build and maintain muscle mass, supporting healthy aging and metabolic function.
Guided Practice: Perform a full-body strength training routine. Start with bodyweight exercises or light weights, focusing on major muscle groups. Aim for 3 sets of 10-12 repetitions per exercise.
15 MIN GET STRONG WORKOUT - Let’s Train Together / No Equipment I Pamela Reif
Day 11: Gratitude Practice
Scientific Benefits: Cultivating gratitude promotes positive emotions, reduces stress, and enhances overall well-being.
Guided Practice: Take a few minutes to write down three things you are grateful for. Reflect on the positive aspects of your life and express gratitude for them.
THE POWER OF GRATITUDE: A TRANSFORMATIVE PRACTICE FOR CULTIVATING JOY AND ABUNDANCE
Day 12: Embrace Cold Water Therapy
Science: Cold water exposure stimulates the body's brown fat, which burns calories to generate heat. This process, known as thermogenesis, can support weight management and metabolic health. Cold water therapy also enhances cardiovascular function and triggers the release of mood-boosting neurotransmitters.
Daily Practice:
Start your day with a cold shower to invigorate your body and mind.
Try swimming in cold water or taking brief cold baths for additional benefits.
Gradually increase exposure time and intensity as you become more comfortable with cold water.
EMBRACE THE CHILL: THE SURPRISING BENEFITS OF DAILY COLD PLUNGES OR SHOWERS
Conclusion: Lifelong Habits for Health and Longevity
The Lifespan Challenge has introduced you to a variety of activities that can promote a healthier and potentially longer life. While this 12-day challenge is a great start, remember that the key to lasting results lies in adopting these principles as lifelong habits. Listen to your body, stay consistent, and make adjustments as needed to maintain a healthy and fulfilling lifestyle for years to come. Check out "Lifespan: Why We Age – and Why We Don't Have To" by Dr. David A. Sinclair to learn more!
Join us in our guided transformation programs to look better, feel better, and perform better!
After only 10 short days of our superfood programs, the results will be noticeable in your body, in your mind, and in the mirror.
If, after 30 or even 60 days, you have not seen significant and dramatic improvements, then I want to offer you a 100% refund.