Author: Rob Corso
Longevity has a physical signature.
Some parts of it are measurable metrics: numbers you can track over time, like VO₂ max, HRV, and resting heart rate.
Others are functional fitness tests: physical abilities you can lose without realising it, like grip strength, walking speed, and balance.
Both are critical.
Metrics tell you how your internal engine is performing. Tests tell you how the machine moves through the world.
But what exactly should we be measuring and working to improve?
In this issue, we’ll separate the key longevity indicators into two categories:
• Physiological Metrics: Measurable biological values like VO₂ max and HRV
• Physical Performance Benchmarks: Functional tests like push-ups and dead-hangs
The internal, physiological metrics offer a powerful snapshot of your body’s current and future health. But those numbers aren’t the whole story. To predict how well you’ll function as you age—your physical performance might matter just as much.
Let’s dig in.
KEY PHYSIOLOGICAL METRICS
These core biological measurements are some of the strongest predictors of how long—and how well—you’ll live. They’re the vital signs of longevity, and you can track and improve every one of them.
VO₂ Max
(Cardiorespiratory Fitness)
VO₂ max measures the maximum amount of oxygen your body can utilise during intense exercise. It’s a marker of aerobic capacity and cardiovascular fitness.
VO₂ max is arguably the strongest predictor of longevity.
How to Test It: The gold standard is a laboratory cardiopulmonary exercise test (CPET), where you wear a mask that measures oxygen consumption while exercising to exhaustion. Fitness watches estimate VO₂ max using heart rate data and exercise intensity. The Rockport Walking Test offers a low-tech alternative: walk 1.6 kilometers (1600 meters) as fast as possible, record your time and heart rate at completion, then calculate your VO2 max using standardised formulas available online. Alternatively, try the The Cooper Test—running as far as possible in 12 minutes—is another widely used field test with reliable estimation formulas.
Use a standardised formula to estimate your VO₂ max based on total distance. Aiming for 2,500 metres or more puts most middle-aged adults in the 75th percentile or above, with elite athletes often exceeding 3,200 metres. Even modest improvements from baseline can significantly reduce mortality risk.
How to Improve: Zone 2 cardio training (working at about 70-80% of maximum heart rate) is the most efficient approach, ideally for 3–5 hours weekly. Add 1–2 weekly HIIT sessions for even greater gains. Many people see a 10–15% boost in a year.
Muscle Mass
maintaining found that higher muscle mass is associated with a 20% lower risk of all-cause mortality, independent of fat mass or BMI, highlighting the importance of maintaining lean tissue.
How to Test It: The gold standard for measuring muscle mass is a DEXA (Dual-Energy X-ray Absorptiometry) scan, which provides detailed body composition data, including lean muscle mass, fat mass, and bone density. Bioelectrical impedance analysis (BIA) scales, which send a small electrical current through the body to estimate muscle mass, are a convenient alternative. These smart scales can track changes over time.
Where You Should Be: While specific muscle mass targets vary by height and frame size, being in the top 50% of your age group is a strong start. Top 25% is ideal. After 30, people typically lose 3–5% of muscle per decade without intervention.
How to Improve: Lift weights 2-3 times weekly, focusing on compound movements that engage multiple muscle groups. Proper protein intake supports this training, too. And as we keep seeing, adequate sleep helps, as it supports recovery.
HEART RATE VARIABILITY (HRV)
HRV reflects the variation in time between heartbeats and indicates how well your nervous system handles stress and recovery and is an excellent daily indicator of overall physiological balance.
Where You Should Be: There is no universal benchmark for HRV, as it varies significantly between individuals based on age, fitness level, and genetics. The key is to establish a personal baseline and track trends over time. Higher HRV generally means better fitness and resilience.
How to Test It: The most accessible way to measure HRV is through wearable devices that track fitness data.
How to Improve: Regular Zone 2 training, as well as strength training, has been shown to boost HRV. Meditation, breathwork, adequate sleep, sauna and cold plunge, and cutting back on alcohol all positively impact HRV.
RESTING HEART RATE (RHR)
Resting heart rate is exactly what it sounds like: the number of times your heart beats per minute when you’re completely at rest. It’s best measured first thing in the morning before getting out of bed. A lower RHR usually means a stronger, more efficient heart.
Where You Should Be: A resting heart rate below 70 bpm is good, with below 60 bpm considered excellent for the general population. Elite endurance athletes often have resting heart rates in the 40s, though this level isn’t necessary for longevity benefits. The key is maintaining a lower RHR as you age, rather than allowing it to drift upward.
How to Test It: Count your pulse for 60 seconds upon waking or use a wearable that tracks it overnight. For the most reliable results, take measurements at the same time each day, ideally after a full night’s sleep and before any caffeine consumption.
How to Improve: The most effective way to lower RHR is consistent aerobic exercise, particularly Zone 2 cardio. Three to four 30-minute sessions weekly can reduce RHR by 5–10 bpm within six months. Improving sleep quality, managing stress through meditation or breathwork, and maintaining proper hydration will help. Limiting stimulants like caffeine and reducing alcohol consumption also help optimise RHR.
PHYSICAL PERFORMANCE BENCHMARKS
These real-world tests don’t just measure fitness—they predict how well you’ll move, age, and maintain independence over time. They reveal what’s happening beneath the surface, long before symptoms show up.
GRIP STRENGTH
Where You Should Be: For men, above 40kg is excellent; for women, above 25kg. While age-adjusted norms exist, stronger is better—aim for the top 25% in your age group. More important than absolute numbers is preventing the decline that typically occurs with age.
How to Improve: While specific grip strengthening tools can help, compound movements that challenge grip indirectly often yield better results. Deadlifts without straps, farmer’s carries, pull-ups, and dead hangs are particularly effective. For a simple daily practice, hanging from a pull-up bar for an accumulated time of 2–3 minutes daily has shown remarkable benefits for both grip strength and shoulder health.
GAIT SPEED (WALKING SPEED)
A 2011 JAMA study found that people who walk faster than 1.2 meters per second (2.7 mph) live significantly longer than slower walkers.
Where You Should Be: 1.2 m/s is the benchmark—that’s 400 meters (a quarter mile) in under 6 minutes at a natural pace. Speeds above 1.4 m/s are linked to even better longevity outcomes.
How to Improve: Leg strength training (particularly squats, lunges, and hip hinges) provides the foundation. Regular walking practice at a slightly faster pace helps. Many find that rucking—walking with a weighted backpack—is effective for faster natural walking speeds. Balance exercises also contribute to more confident, faster walking.
PUSH-UP CAPACITY
Where You Should Be:
Men:
• 40+ push-ups: Excellent
• 20–40 push-ups: Good
• 10–20 push-ups: Moderate risk
• <10 push-ups: Higher risk
Women:
• 30+ push-ups: Excellent
• 15–30 push-ups: Good
• 5–15 push-ups: Moderate risk
• <5 push-ups: Higher risk
How to Improve: If you can’t yet do standard push-ups, build up gradually: start with wall push-ups, then move to incline push-ups before progressing to the floor. If you’re already doing standard push-ups, try the “grease the groove” method—multiple sets throughout the day, stopping well before failure. To advance further, add weight or use handles to increase range of motion with deficit push-ups.
DEAD HANG
A dead hang is the ability to hang from a pull-up bar with arms fully extended for a prolonged period. It tests grip strength, shoulder stability, and upper back engagement. Dr. Peter Attia includes the 2-minute dead hang in his “Centenarian Decathlon”—his framework for training the body to thrive into one’s 90s and beyond. That’s helped establish the dead hang as a practical benchmark in the modern longevity toolkit.
Where You Should Be: A 2-minute dead hang signals excellent shoulder and grip health. Beginners can aim for 30 seconds as a starting point.
How to Improve: Do 3–4 max-effort hangs per session, 3x/week, resting fully between sets. If hanging is too difficult at first, use a bench to offload weight. Active hangs (shoulders engaged, not passive) build strength faster. Once you can hang for 90 seconds, add weight with a vest or dip belt to keep progressing.
WALL SIT
Another of Dr. Attia’s assessments, this isometric hold tests lower body endurance and core stability—factors closely linked to functional independence with aging.
Where You Should Be: Dr. Attia recommends being able to hold a proper wall sit (back against wall, thighs parallel to floor, knees at 90 degrees) for 2 minutes. It’s difficult, so 45–60 seconds is a common starting point.
How to Improve: Practice 3 sets of your max hold, 3x per week. Add 5–10 seconds each week. Once you hit 90+ seconds, hold lightweight at your chest for added difficulty. Squats and lunges also build the strength needed for longer wall sits.
FARMER’S CARRY
The farmer’s carry is a simple but powerful test of your ability to walk while holding heavy weights in each hand. This test combines grip, core, and full-body endurance—essential for everyday strength.
Where You Should Be: Carry your body weight (split between both hands) for 2 minutes. A solid starting point: 50% of your body weight for 1 minute.
How to Improve: Start by finding the heaviest weight you can carry for 1 minute. Train with 70–80% of that load, gradually increasing time or weight. Do 2–3 sessions per week. Pair with deadlifts or pull-ups for faster gains.
SIT-TO-STAND TEST (SITTING-RISING TEST, SRT)
This test assesses your ability to move from standing to sitting on the floor and back up with minimal support—a real-world measure of strength, balance, and coordination.
Where You Should Be: The standardised version of this test uses a 10-point scale, deducting one point each time a hand, arm, or knee is used for support.
How to Improve: Practice the movement daily. Support it with deep squats, hip and ankle mobility work, core training, and balance drills. Even simple habits like regularly sitting on the floor can help train the mobility required.
ONE-LEG BALANCE
Where You Should Be: Hold for at least 10 seconds with eyes open and hands on hips. Better still: 30+ seconds with eyes open, or 10+ seconds with eyes closed. You’ll be surprised at how challenging this can be.
How to Improve: Practice daily—stand on one leg while brushing your teeth or waiting for coffee. Add single-leg deadlifts, pistol squats, or unstable surface work. Tai Chi and yoga are excellent long-term balance builders.
LEG STRENGTH
Lower body strength is perhaps the most critical physical attribute for maintaining independence with age. A 2014 American Journal of Medicine study identified leg weakness as a primary risk factor for frailty and loss of mobility.
Where You Should Be: While there’s no single standardised test, good benchmarks include:
• Ability to perform 20+ proper bodyweight squats with good form
• Ability to ascend stairs without using handrails
• Ability to rise from a chair without using arms for assistance
• For those who strength train, deadlifting 75–100% of bodyweight for multiple repetitions
How to Improve: Base your training on squats, lunges, step-ups, and deadlifts. Beginners can start with bodyweight work; progress gradually using weights and resistance. Train legs 2–3 times weekly with proper recovery.
THE INTERCONNECTED NATURE OF HEALTH METRICS
These metrics and benchmarks don’t exist in isolation. Improve one, and you often improve many.
These are the fundamentals that build your physiological signature for aging well.
Zone 2 cardio raises VO₂ max, lowers resting heart rate, and brings your nervous system into balance. Even a little daily mobility work makes you better at walking, balancing, and getting off the floor.
If you’re just starting out, the formula doesn’t need to be complicated:
• Lift weights 2–3 times a week—focus on big, compound movements.
• Do 3+ hours of Zone 2 cardio, broken up however you need.
• Stretch, move, or mobilise daily—even 5 minutes counts.
• Get serious about sleep. It underpins everything else.
Master the basics. They give you something numbers rarely offer: clarity.
You’ll know what’s working. You’ll know where to focus.
And the payoff ismore energy, less pain, better moods, and the quiet confidence of a body that can still do what you ask of it.
We’re living longer than ever. If you start now, you can build a body that can carry you farther than you’d imagine.
Disclaimer: This newsletter is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.
Source: Eudēmonia Summit
Author: Rob Corso
It’s your body’s surveillance network, inflammation modulator, and recovery crew all rolled into one. Your immune system shapes how you age, how quickly you recover, how you sleep, your internal and external inflammation, and even how well your brain works.
It’s one of those things that you forget about when it’s working well. But when it doesn’t, there’s nothing else you think about.
The good news is you can train it. Modulate it. Improve it. Of course, it boils down to what most things boil down to: good habits.
Just about every issue we’ve published touches on immunity.
Let’s explore the full spectrum of immune health: what strengthens it, what sabotages it, and how to make yours more intelligent over time.
Your immune system is exactly that—a system. It’s a distributed network made up of cells, tissues, and signals that span nearly every part of your body, from bone marrow and the gut to your skin and lymph nodes.
There are two main arms:
• Innate immunity is your first responder. It acts fast and broadly. It doesn’t care what the invader is; it just wants it gone. Think of inflammation, fever, and the mobilisation of white blood cells for cuts and bruises.
• Adaptive immunity is your specialist team. It learns from past encounters and remembers pathogens for years or even decades. It creates antibodies and immune memory (via T-cells and B-cells) to respond more efficiently to future threats. This is why, for instance, you typically get chickenpox only once. Your adaptive immune system filed that threat away in its permanent memory bank.
These two arms work together. Ideally, innate immunity holds the line while adaptive immunity gears up a specific defence.
But here’s the nuance: A healthy immune system isn’t one that’s always “strong.” It’s one that’s well-regulated. It knows when to act and when to stand down.
With age, immune responses get slower and less precise This decline is called immunosenescence.
Much of what we call “aging” is really this slow drift into immune dysfunction. Understanding how the system works is the first step to supporting it intelligently.
The real foundation of immune resilience isn’t found in pills and powders; it’s built from your daily habits. Sleep, food, movement, stress, relationships, and gut health are what create the conditions for a responsive, regulated immune system.
You don’t need to be perfect. But consistency compounds, and that’s the basis of a strong anything.
Sleep is when your immune system does its most important work. During deep sleep, your body produces cytokines that fight infection and inflammation, while your brain’s glymphatic system clears metabolic waste.
Your immune system runs on a circadian rhythm, with key immune cells rising and falling in sync with your sleep-wake cycle. Sleep is so critical to immune function that those who sleep less than 6 hours nightly are 4x more likely to catch a cold.
Growth hormone, released during deep sleep, stimulates immune cell production. Memory T-cells and B-cells consolidate their “training” during sleep. Sleep also reduces natural killer cell activity by 72% with just one night of 4-hour sleep.
→ The Sleep Issue breaks down exactly how to get deeper sleep and stronger immunity.
You are what you eat. And your immune system is metabolically expensive, meaning it requires specific nutrients to function optimally.
Micronutrients like vitamins C, D, zinc, and selenium are essential to immune cell function. Fibre feeds gut bacteria, which in turn regulate immune balance. Too many ultra-processed foods can trigger low-grade inflammation.
Eat whole foods. Emphasise plants, legumes, nuts, and fermented items. Eat foods full of polyphenols, vitamins and flavonoids. Think nourishment, not restriction.
Exercise is one of the most powerful immune modulators available. Regular movement increases circulation, helping immune cells patrol your body more effectively, while also reducing chronic inflammation.
Exercise enhances immunity by increasing production of antibodies and white blood cells; raising body temperature during and after, which may help fight infections; reducing stress hormones that suppress immune function; and improving sleep quality.
→ Guess what? We did an entire issue on fitness for longevity.
Acute stress can be helpful. Chronic stress, not so much. When stress hormones like cortisol remain elevated, they suppress immune function and increase inflammation.
Chronic stress also shortens telomeres, accelerating cellular aging. Daily stress hygiene matters: breathwork, meditation, nature walks, creative time. Even a few deep breaths can shift your state.
Roughly 70% of your immune system lives in your gut. The microbiome helps regulate inflammation, train immune cells, and maintain tolerance.
Feed it with fibre, polyphenols, and fermented foods.
Humans are inherently social creatures, and meaningful relationships actually boost immune resilience. Socially connected people have stronger antibody responses to vaccines, and social support is shown to reduce stress hormones.
Emerging research suggests that periodic fasting may help “reset” the immune system by promoting autophagy—the cellular cleanup process that removes damaged components.
Fasting can reduce chronic inflammation, promote regeneration of immune cells, clear senescent (aged) cells, and improve metabolic health, which supports immune function.
But be careful, extreme or prolonged fasting may be detrimental to immune function.
Both heat and cold exposure create beneficial stress that strengthens your immune system through hormesis—the process where mild stressors make you more resilient.
Sauna use has some of the most compelling research for immune enhancement and longevity. Regular sauna sessions create beneficial heat stress that strengthens your immune system
While a healthy diet should provide most nutrients, certain supplements may support immune function, especially as we age:
• Vitamin D3 boosts your immune system by activating pathogen-fighting cells and reducing harmful inflammation. Without it, your defences stay sluggish and overreactive.
• Omega-3 fatty acids support anti-inflammatory processes and immune cell membrane function
• Probiotics may help maintain gut barrier function and immune balance.
• Prebiotics strengthen immunity by feeding gut bacteria that produce short-chain fatty acids, which calm inflammation and help regulate immune responses. A healthier gut means a smarter, more balanced immune system.
• Magnesium supports over 300 enzymatic reactions, including those involved in immune function.
Always consult healthcare providers before starting supplements, especially if you have health conditions or take medications.
Meditation isn’t just about stress relief—it’s one of the most scientifically validated ways to directly enhance immune function. Recent research shows that mindfulness meditation produces measurable changes in immune system activity, including reduced inflammation markers and increased immune cell function.
A groundbreaking University of Florida study found that just eight days of intensive meditation caused robust activation of the immune system
One of the simplest yet most overlooked immune practices is how you breathe. Your nose isn’t just for smelling—it’s a sophisticated filtration and immune enhancement system.
Nasal breathing activates multiple immune benefits including natural air filtration through nasal hairs and mucous membranes that trap pathogens, nitric oxide production with powerful antimicrobial properties, and air conditioning that warms and humidifies incoming air.
Practice conscious nasal breathing during daily activities, consider mouth taping at night if you’re a chronic mouth breather (consult a healthcare provider for sleep apnoea concerns), and try alternate nostril breathing exercises for 5–10 minutes daily.
Watch for these warning signs that your immune system may be compromised:
• Getting sick more than 3 times per year
• Infections that are unusually severe or long-lasting
• Slow wound healing
• Persistent fatigue despite adequate sleep
• Frequent digestive issues
• Skin problems like eczema or frequent breakouts
• Allergies that are worsening or new food sensitivities
Your immune system is writing your health future with every choice you make today.
Unlike some aspects of aging, immune resilience isn’t fixed or fated. It’s adaptive. Forgiving. And remarkably responsive—even decades into life.
The immune system rewards consistency. Not perfection.
It remembers what you teach it. T-cells trained now will still be smarter years from now. Gut diversity you build this season becomes a living archive of defences for later.
Even better? It’s never too late to begin.
The goal isn’t to avoid every illness. The goal is to build a body that knows how to recover.
That’s what a strong immune legacy looks like: not fragile and reactive, but calm, capable, and prepared.
Disclaimer: This newsletter is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.
Source: Eudēmonia Summit
Author: Rob Corso
There’s one thing you (hopefully) do every day that’s the most transformative tool in health and wellness. It isn’t a supplement, workout or meditation. It’s the most potent biological upgrade available to you every single day—your most dynamic recovery tool designed to recharge your brain, rebuild your body, and optimise your health from the inside out.
Sleep is fascinating. Did you know it does all of this?
• Removes dangerous toxins from your brain
• Reboots and charges your immune system
• Cleans and repairs your cells
• Balances your hormones
• Organises your memories
• Improves cognition and performance
Poor sleep is linked to a myriad of physical and mental health problems, from chronic illness and heart disease to anxiety and depression. Sleep and mental health have a bidirectional relationship: poor sleep can worsen mental health conditions, while anxiety and depression often disrupt sleep patterns.
The difference between the amount of sleep you need and what you get (called “sleep debt”) accumulates like credit card debt. You’ll eventually have to pay—and with interest. Even missing 1–2 hours per night creates a deficit so significant that it can take weeks to fully reverse the negative impacts. That’s why it’s crucial to take sleep seriously: of all the longevity practices and wellness strategies, high-quality sleep is the most impactful way to protect your health and wellbeing.
Yet for many, it remains elusive and irregular. Below we’ll explore:
• How sleep works
• Why it’s so important
• What the experts have to say
• Strategies to optimise your sleep
Before we dig into the strange magic about sleep, it’s important to note that there’s still a lot we don’t know. The relationship between sleep, consciousness and brain function remains a fascinating area of ongoing research. However, decades of scientific study have given us valuable insights into how sleep works and its crucial role in our health.
When you fall asleep, your body enters into a highly organised sleep routine cycling between Non-Rapid Eye Movement (NREM) Sleep—which accounts for 75–80% of sleep—and Rapid Eye Movement (REM) Sleep.
NREM sleep has three stages.
N1: Light Sleep
Your body starts to relax and brain activity slows, entering the gateway to deeper sleep.
N2: Intermediate Sleep
Your heart rate slows and your brain activity changes, producing sleep spindles. These short bursts of rapid brain activity play a key role in long-term memory consolidation and blocking out external distractions.
N3: Deep Sleep
In the most restorative phase of sleep, muscles are repaired, growth hormones are released, and your immune system gets a serious boost. N3 is vital for clearing out waste, like a power wash for the brain.
The glymphatic system flushes out toxins and metabolic byproducts that build up during the day—compounds strongly associated with cognitive issues and neurodegenerative diseases like Alzheimer’s or dementia. Without sufficient deep sleep, this cleaning process is impaired, leading to a gradual accumulation of harmful substances over time.
REM sleep is where things get really interesting.
REM is the most mysterious phase of sleep and the interval when your brain is most active. This is when you dream, organise and file memories, process emotions, and strengthen creative connections.
During this phase, your eyes dart back and forth beneath your closed eyelids, while your body remains mostly paralysed to prevent you from acting out your dreams.
Memory Consolidation and Learning
REM is critical for procedural and long-term memory (learning how to perform tasks) and emotional memory (sorting through the day’s experiences, deciding what to keep and what to discard). New neural connections are formed and strengthened during REM, making it essential for problem-solving, creativity, and neuroplasticity.
Emotional Processing
REM sleep helps process and “digest” emotions—especially negative ones like fear and anxiety—by reactivating emotional memories in a safe, dreamlike environment. This enables the brain to neutralise their intensity, making emotional challenges easier to handle.
Creativity and Problem-Solving
The chaotic, nonlinear nature of REM dreams fosters out-of-the-box thinking, helping the brain make novel connections. That’s why people often wake up with new ideas or solutions to problems they struggled with the day before.
REM sleep is yoga for the brain, ensuring it remains adaptable, flexible and pliable. Without a sufficient amount, you’ll have lower emotional resilience, impaired learning, weakened creativity and overall cognitive decline.
These cycles repeat every 90 minutes, getting shorter as the night progresses. Deep sleep dominates early on, while REM sleep lengthens toward the morning. This aligns with the body’s circadian rhythm, emphasising physical restoration earlier in the night, and cognitive and memory consolidation later on.
So how much do you need? One to two hours of REM sleep and 1–3 hours of deep sleep per night is optimal.
The pattern and quality of sleep (our “sleep architecture”) changes significantly throughout our lives.
• Newborns spend up to 17 hours sleeping in short bursts, with about 50% of their sleep time in REM, which is crucial for their rapidly developing brains.
• Children and teenagers need more sleep than adults (8–10 hours) and naturally tend toward later bedtimes due to shifts in their circadian rhythm during puberty.
• Adults settle into more stable patterns, but women’s sleep needs often fluctuate with hormonal changes during menstruation, pregnancy and menopause.
The scientific consensus is that, regardless of gender, most adults need 7–9 hours of sleep per night. As we age, sleep becomes lighter and more fragmented, with less time spent in deep sleep stages. This is why older adults might sleep the same number of hours but feel less rested, making sleep hygiene practices increasingly important.
There is evidence that some individuals may need less sleep. Some people have a genetic mutation (DEC2) that allows them to function normally on just 4–6 hours of sleep. However, these cases are rare.
Regardless of your age and gender, it’s clear that the quality and efficiency of your sleep is paramount. That’s why we’re here to help you optimise sleep to the best of your ability.
So what do the experts say?
At the first Eudēmonia Summit, we were joined by some of today’s foremost sleep experts: Dr Michael Breus (The Sleep Doctor); longevity pioneer and sleep athlete Bryan Johnson; sleep coach Jack Dell’Accio; and popular neuroscientist and podcaster Andrew Huberman.
Like anything worth doing, high-quality sleep requires a commitment to good habits. Below are some principles and strategies—researched and recommended by our experts—that are essential for improving sleep.
1. Maintain a Consistent Sleep Schedule
All sleep experts emphasise the importance of maintaining regular bedtimes and wake times, even on weekends, to align with the body’s circadian rhythm. Pick a bedtime and stick to it. Bryan Johnson says, “Your bedtime is your most important appointment today, and every day.”
2. Exercise Earlier in the Day
Exercise and sleep create an effective flywheel, as one boosts the other. Regular exercise primes your body for restful sleep, and quality sleep prepares your body for physical strain. A balance of strength training (which enhances deep sleep) and aerobic activity (which improves sleep latency and duration) is ideal. But no matter what you do, experts agree that you should finish workouts at least a few hours before bed to prevent overstimulation. Early workouts align more with our circadian rhythm.
3. Avoid Caffeine and Alcohol
Avoid caffeine and any other stimulant for at least 6–8 hours (more if you can) before bed. Though some people metabolise caffeine faster than others, see if it has an impact on your sleep by experimenting with your timing. Limit or eliminate alcohol in the evening, as it disrupts the sleep cycle. Though alcohol may help you fall asleep, it damages your sleep quality.
4. Stay Aware of When You’re Eating
Avoid eating close to bedtime. Restricting food and drink intake in the hours before sleep minimises digestion-related disruptions and prioritises a lower resting heart rate and internal body temperature. Bryan Johnson finishes his last meal 9–10 hours before bed. While that might not be feasible for everyone, experiment with eating your last meal as early as you can to test the impact on your sleep.
5. Limit Evening Blue Light Exposure
Blue light is naturally produced by the sun and artificially produced by screens on your TV, computer, and phone—and it is a maximum-strength sleep disrupter. Blue light signals the brain that it’s daytime, suppressing production of melatonin (the sleep hormone) and promoting wakefulness.
Reduce exposure to artificial blue light from screens and overhead lighting for a couple of hours before bedtime to promote natural melatonin production. Avoiding screens altogether is best. But if you can’t, wear blue light-blocking glasses or use Night Shift (on macOS) or similar functions on your screens to block blue light.
6. Create a Pre-Sleep Routine
Engage in relaxing activities before bed to wind down and signal to the brain that it’s time to sleep. Examples include reading, meditation, or light stretching. Reading in bed has been proven to improve sleep. The key is to perform the same routine consistently. It should start 30–60 minutes before bedtime. But this is your routine, and whatever it is, it should be your personal version of calm and restorative.
7. Manage Bedtime Stress
Reduce stress levels before bed through mindfulness practices, such as meditation, breathwork, or calming rituals. This means avoiding those documentaries about serial killers and action-packed true crime podcasts that get your heart racing and your adrenaline pumping.
8. Keep a Cool Bedroom Temperature
While there is no proven ideal bedroom temperature for everyone, keeping a cool environment helps avoid heat-related disturbances, like when our body temperature rises during REM sleep. Bryan Johnson recommends keeping your bedroom really cold—somewhere between 16–19°C—which aligns with the recommendation of Cleveland Clinic sleep psychologist Michelle Drerup, PsyD.
Other studies suggest setting the thermostat between 19–21°C. Find the right temperature for you, choose breathable bedding, or use cooling devices like a cooling pad or temperature-controlled mattress.
9. Optimise Your Sleep Environment
Creating a cool, dark, quiet sleep environment is a foundational recommendation. Use blackout curtains or a mask to block light. Consider white noise or earplugs to minimise sound. And if you can, invest in a great mattress and pillows. Pillows make a big difference. Make sure that your bedroom is cosy, inviting, and comfortable.
10. Track Your Sleep
What gets measured, gets managed. Tracking sleep patterns using tools like WHOOP, Oura Ring, or other methods is recommended to assess and improve sleep quality over time, and to aid in dialling in your sleep protocols. These tools can show you your sleep needs, duration, wake events, amount of light, deep and REM sleep, respiratory rates, and more.
11. View Morning Sunlight
Get outside within the first 15–30 minutes of waking. Andrew Huberman says, “Morning sunlight increases early-day cortisol release (the ideal time for elevated cortisol) and prepares the body for sleep later that night. Morning sunlight helps regulate your circadian clock—the body’s mechanism for anticipating when to wake up and go to sleep.”
Even 5–10 minutes of sunlight (without sunglasses, a windshield, or window in front of your eyes) upon waking will help. But please, don’t look directly at the sun.
There are some natural supplements that can help promote healthy sleep, when used responsibly. Sleep supplements should be considered a helpful adjunct to the healthy sleep habits listed above, not a replacement for them. Always consult a doctor before taking supplements, as many have side effects and can interact with other medications you may be taking.
Magnesium
Magnesium plays a crucial role in your body’s sleep processes. Think of it as a natural relaxant that helps calm your nervous system and prepare your body for rest. Your body uses magnesium for hundreds of biochemical reactions, but its role in sleep is particularly interesting.
Magnesium aids in regulating neurotransmitters—the chemical messengers that influence your sleep–wake cycles. It also helps maintain healthy levels of GABA (a neurotransmitter that promotes sleep) and helps relax your muscles.
But not all magnesium supplements are created equal. The type you choose matters significantly.
4 Types of Magnesium Supplements:
• Magnesium glycinate is often considered ideal for sleep because it’s well-absorbed and less likely to cause digestive issues.
• Magnesium citrate is another well-absorbed form, though it can have a mild laxative effect.
• Magnesium threonate is newer to the market and may be better at crossing the blood–brain barrier.
• Magnesium oxide is common in supplements but poorly absorbed, making it less effective for sleep support.
Most potential side effects are mild and digestive in nature, like an upset stomach or loose stools. But more serious risks exist for people with kidney problems or those taking certain medications. Muscle weakness, low blood pressure, and in severe cases, heart rhythm changes can be signs of too much magnesium.
If you’re considering magnesium for sleep, start with these guidelines:
• Begin with a lower dose to see how your body responds
• Take it about an hour before bedtime
• Choose a well-absorbed form like magnesium glycinate
• Stay within recommended limits (typically 200–400mg of supplemental magnesium)
Valerian Root
This plant has been used for centuries as a natural remedy for sleep and anxiety. Physicians in ancient Greece and Rome prescribed it for insomnia. The sleep-promoting effects of valerian root appear to work through multiple mechanisms in the brain. It seems to increase GABA production and decrease its breakdown, leading to more GABA availability in the brain.
Research on valerian root presents a mixed but generally promising picture. Some studies show it can help reduce the time needed to fall asleep and improve sleep quality, while others show more modest effects. The most robust evidence suggests that valerian’s benefits might build up over time, working better when taken consistently for a few weeks.
While valerian is generally considered safe for short-term use (typically in doses of 400–900mg), it can cause side effects that include:
• Morning drowsiness
• Vivid dreams
• Headaches
• Digestive upset
• Mild dizziness
More serious risks involve:
• Interaction with sedative medications
• Possible liver effects with long-term use
• Impaired driving if taken too close to morning
• Withdrawal effects if stopped suddenly after long-term use
L-Theanine
L-theanine is a unique amino acid primarily found in green tea leaves that acts as a natural relaxant. When combined with caffeine, as it naturally occurs in tea, L-theanine creates what researchers call “focused relaxation.” The jittery effects of caffeine are reduced while its benefits for attention and alertness are maintained.
L-theanine increases the production of GABA, our primary calming neurotransmitter, while also affecting dopamine and serotonin levels. It’s like a gentle dimmer switch for your brain.
Unlike traditional sleep aids, L-theanine doesn’t force sleep or cause drowsiness. Instead, it helps create conditions conducive to sleep by:
• Reducing racing thoughts and mental chatter
• Lowering anxiety and stress responses
• Promoting alpha brain waves associated with relaxation
• Maintaining a state of “alert relaxation”
Research suggests effective doses range from 100–200mg to promote relaxation and support sleep. Some key points about dosing:
• Effects typically begin within 30–60 minutes
• Can be taken during the day for stress or at night for sleep
• Safe to take on an empty stomach
• Can be combined with other sleep supplements like magnesium
• L-theanine has an excellent safety profile
The recommendations below haven’t been widely researched, but they are popular and worth testing to see if they improve your sleep.
White Noise Machines
These devices produce consistent background noise to mask disruptive sounds.
They can improve sleep by blocking out sudden noises that might wake you, such as traffic or snoring.
Choose a machine with a variety of sound options, like ocean waves or gentle rain, and keep the volume at a comfortable, non-intrusive level.
Weighted Blankets
These heavy blankets are designed to apply gentle, even pressure across the body.
Weighted blankets can reduce anxiety and promote relaxation through deep pressure stimulation, mimicking the calming sensation of a hug.
Choose a blanket that is about 10% of your body weight for the best comfort and effectiveness.
Cooling Pads and Temperature-Controlled Mattresses
These help regulate body temperature during sleep.
A cool sleep environment promotes deeper sleep by aligning with the body’s natural drop in temperature at night.
Keep your sleep space between 16–21°C and consider cooling devices if you struggle with overheating.
Aromatherapy
The use of essential oils like lavender or chamomile can create a more calming atmosphere.
Specific scents can reduce stress and signal to your brain that it’s time to wind down.
Use a diffuser with a few drops of essential oil in your bedroom or spray your pillow with a lavender mist.
Final Thoughts
Our exploration of sleep science has proven how this vital reset shapes our health from cellular to emotional levels. While the biological mechanisms of sleep are universal, how we optimise our sleep is deeply personal.
Improving the quantity and quality of our sleep comes through consistency with the fundamentals. Build on these basics with practices that work for you, remembering that sleep debt compounds over time, while good sleep builds a reservoir of health.
Your needs will evolve, so stay curious, use sleep tracking thoughtfully, and let how you feel be your guide.
Remember: prioritising sleep isn’t self-indulgent. It’s self-preservation, paying dividends across every aspect of your life. Make your bedroom a sanctuary, your bedtime a ritual, and your sleep a priority. A cascade of good things will follow.
Source: Eudēmonia Summit
