Alvaro Cedeno Molinari 🚢

This is it. Everything learned spending millions on longevity. From: Your Immortal Unc and Auntie. To: Our Immortal nieces and nephews. 0. Sleep is the world's most powerful drug. 1. Be in your bed for 8 hours 2. Same bedtime every night, any time before midnight 3. Don’t eat right before bed 4. Calm foods for dinner 5. No screens 1 hour before bed 6. Avoid added sugar (be aware it’s in everything) 7. Avoid all things in an American convenience store 8. Avoid fried foods 9. Shoes off at the door 10. Eat whole foods, particularly veggies fruits nuts legumes berries 11. Walk a little after meals or air squats 12. Get your heart rate high routinely 13. Lift heavy things 14. Stretch daily 15. Water pik, floss, brush, tongue scrape, morning and night 16. Make an effort to drink water 17. Get sunlight when you wake up (UV is low) 18. Protect skin in midday sun 19. Stand up straight 20. See at least one friend once a week 21. Avoid plastic where you can (in all things) 22. Circulate air in rooms 23. When stressed, breathe, learn to calm your body 24. Go to the dentist 25. Avoid sitting for long times 26. Protect your hearing, the world is too loud 27. Alcohol is bad for you 28. Finish coffee before noon 29. Avoid bright lights after sunset 30. If obese, look into a GLP 31. Sleep in a cold room 32. Texting while driving is dangerous 33. Turn off all notifications 34. Limit social media use 35. Don’t smoke anything 36. If you struggle to sleep, read a physical book before bed 37. 1 hour before bed have a calm wind down routine: bath, read, light walk, listen to music 38. The body is a clock and loves routine. Have a daily morning and evening schedule. 39. Avoid long distance travel where you can 40. Baby steps first: incorporate new things slowly 41. Do less… most things don’t work. Bonus points if you get your blood checked. Start here, it will change your life.

Reverse aging starter pack: Daily fasting Daily creatine (10 grams) Nightly glycine (10 grams) One 24 hour fast a month One 48 hour fast a quarter One 72 hour fast a year 8-9 hours of sleep/night Sunlight tolerance 10,000 steps a day Lift weights Sauna 3x a week (20 min) Remove seed oils Remove veg oils Remove artificial colouring/flavouring Remove high fructose corn syrup Laugh frequently Utilize psilocybin Utilize red light therapy Utilize infrared (less often) Low-glycemic diet Meditate every day (10-15 min) Prioritize real relationships (social bonds extend lifespan) Mobility training (fascia longevity) Daily breath work Follow a 3 by 2 for alcohol (maximum) Purely nasal breathing Sleep in a dark/cold room Spinal decompression Seasonal eating (circadian rhythm) Micro-fasting dopamine Prioritize love over all else Winter Vit D supplementation (10,000 IU)

How Breath Controls Mental States Faster Than Any Medication: 1. A single extended exhale lasting twice as long as the inhale activates the parasympathetic nervous system within seconds 2. Cyclic sighing, one inhale followed by a second sharp inhale then a long exhale, reduces anxiety faster than any known breathing pattern 3. Breathing through the nose rather than the mouth raises nitric oxide levels which dilates blood vessels and calms neural activity 4. Box breathing used by Navy SEALs, four counts in, hold, out, hold, resets the autonomic nervous system within four cycles 5. Hyperventilation is not caused by too little oxygen but too little carbon dioxide, slowing breath immediately corrects it 6. Breathing at exactly 5.5 breaths per minute synchronises heart rhythm and brain waves into a measurably coherent state 7. The left nostril connects neurologically to the right brain hemisphere, breathing through it alone induces calm and creativity 8. The right nostril connects to the left hemisphere and sympathetic system, breathing through it raises alertness and body temperature 9. Breath holding after exhale stimulates the dive reflex which drops heart rate dramatically within fifteen to thirty seconds 10. Physiological sigh, the double inhale through the nose followed by extended exhale, is what your body does automatically to reset stress 11. Slow breathing at six breaths per minute has been clinically shown to reduce blood pressure as effectively as medication in mild cases 12. Breathing patterns during sleep determine memory consolidation quality more than total sleep hours in multiple studies 13. Conscious breath awareness alone without changing the pattern reduces amygdala activation and emotional reactivity measurably 14. Breath rhythm directly entrains brainwave frequency meaning you can shift from beta to alpha state purely through breath pace

President Trump delivered a powerful speech tonight. He was clear about our objectives in Iran: • Destroy their weapons factories • Destroy their navy • Destroy their air force • Destroy their chances of ever having a nuclear weapon The President’s leadership sends a message to the world that the United States will defend its people and its interests, and uphold peace through strength.