So you want to be a kick-ass Centenarian but have no idea where to start…

I’ve simplified the process for you no matter where you are on your Centenarian journey.

Utilizing my Lean Six Sigma Black Belt skills I have developed over the years as a health systems engineer, I’ve come up with the most streamlined (Lean) and effective process to become a Kick-Ass 100-Year-Old old with the highest quality output possible (Six Sigma). I call it Become a Kick-Ass 100-Year-Old Longevity Blueprint. This flowchart is a culmination of the work from my top three favorite health and longevity experts: Drs. Peter Attia, Valter Longo and Rhonda Patrick.

To use this flowchart, answer the first box’s question. If you have to move to a side box, follow the recommendation. When you are consistent with the recommendation (for 60-90 days), go to the next box below the question. And be sure to implement the Easy Wins right away!

If you are obese, inactive and/or smoke/drink excessively and longevity is not a goal, it’s best to minimize protein which is why a vegan/vegetarian diet is recommended. Otherwise, active health/longevity-oriented people should focus on maximizing muscle, which requires sufficient protein.

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Note about calorie and dietary restriction: This flow chart is agnostic to any specific diet. Choose the approach that you feel will work best for you. I present several examples/options. Note the acronym definitions below.

• FMD = Fasting Mimicking Diet – a five-day fasting program that allows you to eat a small amount of calories. Your body, however, does not recognize that it is being fed. This causes the body to enter a fasting mode. Created by Dr. Valter Longo.
• ProLon – A pre-packaged kit containing 5 days worth of healthy natural products and ingredients that have been clinically studied to mimic a fast. Great for those who want the clinically validated results; ProLon is safer, has a higher compliance and is more enjoyable than water-only fasting. Created by Dr. Valter Longo. Learn more here.
• OMAD – One Meal A Day
• Regarding protein, the largest study to examine the effects of different sources of dietary protein found that a high intake of proteins from animal sources — particularly processed and unprocessed red meats — was associated with a higher mortality rate, while a high intake of protein from plant sources was associated with a lower risk of death. More careful analysis revealed that the association of animal protein intake with an elevated mortality risk only applied to participants with at least one factor associated with an unhealthy lifestyle — being either obese or underweight, heavy alcohol consumption, a history of smoking, or physical inactivity. In fact, the association disappeared in participants with a healthy lifestyle. 
• 30-40g of protein in the morning is designed to take advantage of the anabolic response and circadian entrainment, which helps sleep drive initiation, metabolic health and muscle preservation.