A New Approach to Health by Lifestyle
As we age, our bodies seem to have a reduced capacity for endurance. While in the past, excessive eating or irregular meals were manageable, now we truly understand what it means to have “diseases from the mouth.”
To maintain physical strength as long as possible is essentially “open-source leak prevention.” Regular exercise is essential, and so is mindful eating.
Recently, I read a GitHub article and plan to implement it. The original text was too lengthy, so I used AI to summarize it.
Below are the core health tips from the GitHub project《HumanSystemOptimization》 (“Optimizing Human Systems - A Comprehensive Guide to Extending Health to 150 Years”), based on research and practical recommendations from Stanford neuroscience professor Andrew Huberman:
1. Sleep Optimization
- Regulate your circadian rhythm with light exposure:
- Spend 2-10 minutes outdoors after waking up, especially under blue light, to boost cortisol levels and regulate melatonin release.
- Minimize evening light exposure (especially between 11 PM and 4 AM) to avoid suppressing dopamine secretion.
- Manage body temperature:
- Take a cold shower in the morning to increase body temperature and help you wake up; exercise at night may delay bedtime.
- Dietary support:
- Eat tyrosine-rich foods (nuts, beans) during the day to stay alert; consume tryptophan-rich foods (carbohydrates, white meat) in the evening for better sleep.
- Avoid drinking coffee after lunch (it blocks adenosine receptors) and be cautious with melatonin supplements (may cause depression).
2. Intermittent Fasting (Fasting)
- 8-hour eating window (e.g., 10 AM to 6 PM or 12 PM to 8 PM), allowing the rest of the time for fasting, which promotes cellular repair through autophagy.
- Basic version: Fast for 1 hour after waking up and sleep 2-3 hours before bedtime.
- Advanced version: Combine with light exercise (e.g., walking) to clear blood sugar or supplement with electrolytes (salt water) to prevent dizziness.
3. Dietary Adjustments
- Reduce intake of refined carbohydrates and sugars, while increasing consumption of plant proteins (beans, nuts) and Omega-3s (deep-sea fish, flaxseeds).
- Fermented foods (like yogurt, sauerkraut) can improve gut bacteria.
- Avoid high-fat red meat; opt for white meats (chicken, fish).
4. Exercise and Brain Health
- Aerobic exercise: 150-180 minutes per week directly improves brain function.
- Strength training: 2-3 times a week to maintain muscle mass.
- Optimize learning state:
- Trigger neuroplasticity through errors: Promotes dopamine release and enhances learning ability.
- Avoid the “flow”误区: Flow is an automated state, but learning new skills requires a “error-correction” mechanism.
5. Mindset and Dopamine Management
- Randomized reward system: Use unexpected rewards (e.g., surprise yourself after completing a task) to maintain dopamine levels.
- Self-suggestion: View the effort itself as a reward, fostering a growth mindset.
- Avoid late-night phone use, as excessive blue light can disrupt sleep quality and affect dopamine balance.
6. Anti-Aging and Longevity Strategies
- Activate longevity genes (e.g., SIRT1): Through low-carb dieting and intermittent fasting to reduce insulin levels.
- Monitor physiological indicators: Track blood sugar (HbA1c) and inflammation (CRP) to adjust your health plan.
- Avoid antioxidant missteps: Some antioxidants may interfere with cellular repair mechanisms; use them cautiously.
Simple Practice Checklist
- Sleep for 7-9 hours daily + morning sun exposure.
- Follow an 8-hour eating window, reduce sugar intake.
- Exercise 3 times a week of aerobic exercise + **2 sessions of strength training.
- Take tyrosine supplements midday and **tryptophan-rich foods at night.
- Practice intermittent fasting (e.g., 24-hour fast once a month) to promote cellular repair.
Project Features:
- Based on neuroscience and clinical research (not pseudoscience).
- Emphasizes data-driven monitoring (e.g., sleep, blood sugar) with personalized adjustments.
For full details, refer to the GitHub project or Professor Huberman’s podcast.
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中文文章: https://programmerscareer.com/zh-cn/human-system-optimization/
Author: Medium,LinkedIn,Twitter
Note: Originally written at https://programmerscareer.com/human-system-optimization/ at 2025-06-02 11:39.
Copyright: BY-NC-ND 3.0
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