Bake the cake first

Interrupting your feed just to get you focused on the things that matter.

We're talking baking. Baking cakes. Health cakes, in fact.

I think people are all focused on the icing and probably should be baking a better cake.

What do I mean by icing? You're probably being sold this in your feed right now. But just to clarify, this is stuff that has minimal help in terms of what it can do to help you live a longer life, according to the evidence.

So things that I would consider health icing would be IV vitamin drips, which could basically be considered expensive urine for most people. NAD+ infusions and injections: big promises, thin human data.

In that little grey market of healing peptides, your BPC-157, your TB-500, the Wolverine stack and friends. People, it's mostly rat studies. In fact, there's only 30 humans that's been studied on, and that was like six weeks. It's probably placebo, and so not regulated. I'd be careful.

Your 20-pill supplement stack. If you need a spreadsheet to manage all your supplements, something's gone wrong.

Green powders. Think of it like a salad in a jar without the salad.

Hydrogen water with better marketing. That's all it is.

Methylene blue. Definitely a TikTok fad.

Then you've got the off-label kind of longevity drugs like rapamycin and metformin, for healthy people, this is. And I reckon there's data that's promising in mice, but not in humans. Unproven. Totally unproven.

Ozone therapy.

Look, some of this stuff is definitely going to tip the scales in a positive direction. But if you put all of that into play, but forgot to bake the actual cake, there's going to be a problem.

So baking a good health cake looks like this, according to the evidence.

You've got to move. And there's just two types of movement you need to do.

One is long and slow. You're having a conversation, but you're doing work. Your heart rate's raised. Think of it like zone two. It doesn't have to be a massive effort. It could be walking and talking with a friend consistently. You just got to do it daily. You got to build that muscle.

There's no evidence yet that if you keep challenging that system, that it doesn't constantly just respond in a positive way. People doing zone two training over decades keep getting better. You're helping your mitochondria be as efficient as possible.

No amount of exogenous supplements and so forth are going to trick your mitochondria into doing what they're designed to do in the world, which is move.

The second type of movement you've got to do is lift. Twice a week, heavy. You push, you pull. You do it across the key joints that make you feel strong and safe.

Now, on the food side of things, I think you're looking at something as simple as: eat food, not too much, mostly plants. That was Michael Pollan that said that.

So what does he mean by food? Well, it's something your grandma would recognise. So it doesn't come in a packet, and there's not 40 extra ingredients with it. It's a real whole food. That's the ideal.

On the sleep side of things, if you just went to sleep when the sun went down and you woke up when the sun came up, your body would naturally fall into this rhythm. At least see the sun come up and see it go down. And then go to sleep at the same time and wake up at the same time. That counts more than anything else on the market right now.

And there's one more thing. Probably the most important thing that you should be thinking about when it comes to your health and baking a cake: social connection.

That relationship you have with another human, and many humans, counts massively when it comes to health and longevity.

At the moment, there's a very good alternative relationship you could be having with your AI. That AI is getting better and better at listening to you, understanding you, learning from you, training from you, and then giving you what you want.

That's not a real relationship, and you need to remember that.

So the purpose of this video was to interrupt you, your thoughts. Get back to focus on baking a good cake.

People. Real food. Quality movement. Turn the lights off when you're supposed to. Wake up when you're supposed to. Double down on that.

All the icing is great then.

If you're only focused on the icing, I guarantee you have a problem.