This document provides a comprehensive overview of evidence-based strategies for optimizing health and longevity through lifestyle changes. It highlights the importance of vigorous exercise for improving cardiorespiratory fitness (VO2 Max), which is a key predictor of life expectancy and has beneficial effects on cardiovascular and brain health. The paper also discusses the value of resistance training and adequate protein intake for maintaining muscle mass as we age. It also explores the benefits of short bursts of intense exercise for metabolic health and the positive effects of deliberate heat exposure, such as through saunas, on various body systems.
