The small, repeatable actions that shape your long arc of vitality.
Aging well isn’t luck. It’s daily behavior.
The most powerful interventions aren’t hidden in futuristic clinics; they’re the signals you send your body every 24 hours.
Done consistently, they shift inflammation, regeneration, and biological age. Here are 10 that matter more than most:
🧬 1. Delay your first bite.
A 13 to 16 hour overnight fast taps into autophagy, improves insulin response, and boosts stem cell activation.
☀️ 2. Get real light in your eyes.
Within 30 minutes of waking: 5 to 10 minutes of unfiltered outdoor light. Your circadian system depends on it.
❄️ 3. Touch the cold.
Brief cold exposure (shower, plunge, or even wrists under icy water) stimulates dopamine, brown fat, and resilience genes.
🧘 4. Keep cortisol in check.
Just 5 to 10 minutes of stillness after waking (breathwork, meditation, silence) lowers baseline stress and protects telomeres.
🧪 5. Use targeted supplementation.
NAD precursors, spermidine, magnesium glycinate, and collagen peptides. Intelligently stacked, not scattered.
🥦 6. Break your fast with color and protein.
Amino acids plus polyphenols first thing builds lean mass and modulates aging pathways like mTOR.
🚶♂️ 7. Move after meals.
Just 10 minutes of walking post-meal lowers postprandial glucose and supports metabolic health.
🧴 8. Feed your skin from the outside.
Topical retinoids, peptides, and skin biome support applied consistently, not reactively.
💼 9. Sleep in a cave.
Cold, dark, and quiet: ideal sleep conditions that amplify growth hormone, repair, and memory.
🧠 10. Sharpen your edge.
One focused block of learning or challenge daily. Mental stretch is neuroprotective and visible in how you age.
These habits aren't hacks. They’re signals. What you repeat, you become.
To your health and vitality,
Capilli Eternal
Learn More About Our Work
Disclaimer:
This newsletter is for informational purposes only and does not substitute professional medical advice. Always consult with a healthcare provider before making any changes to your health regimen.