For health and longevity before age 40: practice resistance training (2-3x/week) and cardio (HIIT and zone 2, 2-3x/week), sleep 7-8.5 hours, prioritize whole foods without excessive restriction, and consume 1.2-1.6 g/kg of protein.

noli's read

This routine aligns closely with the current consensus in health science. The combination of resistance training and cardio (concurrent training) is strongly supported by meta-analyses (e.g., Warburton et al.) for reducing all-cause mortality. The recommended protein intake (1.2-1.6 g/kg) is validated by research (e.g., Morton et al., meta-analysis) for maintaining muscle mass and supporting metabolism, exceeding the often too low minimum recommendations. A sleep duration of 7-8.5 hours is a pillar documented in numerous observational studies for hormonal and cognitive regulation. The 'whole foods without restriction' approach is a sustainable strategy favored by nutritionists to avoid eating disorders. There is no major exaggeration here, except that protein requirements can vary depending on precise activity levels, but the proposed range is safe and effective.

the sources

1. 1Lauersen JB et al. 2014
2. 2Rosenblat MA, Perrotta AS, Vicenzino B 2019
3. 3Silva Oliveira P, Boppre G, Fonseca H 2024
4. 4Menshikova EV, Ritov VB, Ferrell RE, et al. 2007
5. 5Milanović Z, Sporiš G, Weston M 2015