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Live Longer Healthier - The 12 Hallmarks of Aging and What You Can Do.
 
Longevity isn’t about adding years. 
It’s about adding quality years
Staying strong, independent, mentally sharp, 
and free of chronic disease. 

Aging research, especially the 12 Hallmarks of Aging 
(López-Otín, 2013; updated 2023), shows that aging 
is a biological process we can slow and partly reverse. 

These hallmarks include genomic instability, 
mitochondrial dysfunction, inflammation, and 
stem-cell exhaustion. 
Many are modifiable through lifestyle and 
targeted interventions.
 
Three leading thinkers offer complementary lenses:  
𝗗𝗮𝘃𝗶𝗱 𝗦𝗶𝗻𝗰𝗹𝗮𝗶𝗿: Activate repair pathways through hormesis (benefits from stress)  
𝗣𝗲𝘁𝗲𝗿 𝗔𝘁𝘁𝗶𝗮: Build physical and emotional capacity long before you need it.  
𝗔𝗻𝗱𝗿𝗲𝘄 𝗛𝘂𝗯𝗲𝗿𝗺𝗮𝗻: Use daily science-based protocols for brain and body.
 
How do we live longer healthier?
 
𝗪𝗛𝗬 it matters
 
More Quality Years 
Strong physical function reduces mortality 
and preserves independence (Studenski et al., 2011).  

Lower Disease Risk 
Better metabolic health and fitness cut the risk of 
heart disease, cancer, and dementia (Booth et al., 2012).

Higher Life Satisfaction 
Emotional wellbeing and strong relationships drive 
long-term happiness (Holt-Lunstad & Smith, 2010).
 
 
𝗪𝗛𝗔𝗧 to do
 
1. SLEEP 
Aim for 7–9 hours. Cool, dark room. Morning sunlight. 
Consistent timing. Limit evening light.  
Principle: Sleep restores everything.
 
2. NUTRITION 
Earlier eating window. High protein. Avoid sugar and 
ultra-processed carbs. More plants and polyphenols. 
Stable glucose. Use fasting to activate autophagy.  
Principle: Choose better fuel.
 
3. EXERCISE 
Strength train 2–3× weekly. Zone 2 cardio 180–240 min 
for mitochondrial health. Add VO2 max intervals. 
Use heat/cold for safe hormesis.  
Principle: Train for life.
 
4. MENTAL WELLBEING  
Reduce chronic stress. Strengthen relationships. 
Use breathing tools. Cultivate purpose. 
Principle: Mind drives health.
 
5. PREVENTION  
Screen early for heart disease, cancer, metabolic 
dysfunction, sleep disorders, cognitive decline. 
Manage risks decades before symptoms.  
Principle: Catch it early.

FINAL thought
 
Longevity is not about adding years at the end, 
but adding life to every year.

Design a life that works for you 

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Raphael Buck

Live Longer Healthier

Supplement Your Health - The Five Supplements Everyone Should Take.

Only 14% of Americans and 
17% of Europeans regularly 
use dietary supplements.

At the same time, there is a frenzy on social media 
about the miracle powers of supplements, 
along with a whole plethora of supplement advertising.

Supplements fill gaps.
And those gaps are deeply individual 
shaped by diet, lifestyle, stress, genetics, and age.

But amid all the noise, one question remains:
What are the five supplements that most people 
benefit from?

WHY it matters

Close Nutritional Gaps: 
Even strong diets miss key nutrients from lifestyle 
and soil depletion 
(Bird et al., 2017).

Enhance Performance: 
Supplements boost physical output 
and sharpen cognitive performance under stress 
(Avgerinos et al., 2018).

Strengthen Health:
Targeted nutrients support immunity, 
heart health, cognition, and aging muscles 
(Bhatt et al., 2018).

WHAT to do

The top FIVE SUPPLEMENTs everyone would benefits

1. VITAMIN D + K2
Indoor lifestyles cause vitamin D deficiency 
and weaken bone health.

Benefits:
Stronger immunity
Improved bone density
Better cardiovascular health

Scientific Evidence 
Bischoff-Ferrari, 2005, Avenell, 2014 Knapen, 2015

2. OMEGA-3 (EPA/DHA)
Most adults consume too little omega-3 
for inflammation and heart health.

Benefits:
Lower cardiovascular risk
Reduced triglycerides
Supports cognition

Scientific Evidence 
Bhatt, 2018, Yokoyama 2007,  Bernasconi 2021 

3. MAGNESIUM
Modern diets and stress cause widespread 
magnesium insufficiency affecting metabolism.

Benefits:
Better sleep
Lower blood pressure
Improved metabolic regulation

Scientific Evidence 
Zhang 2016, Abbasi 2012, Fang 2016

4. DAILY MULTIVITAMIN
Even good diets often fall short in 
vitamins A, C, E, B-complex, zinc, selenium, and choline

Benefits:
Fills nutrient gaps
Supports immunity
Improves cognition

Scientific Evidence 
Yeung 2023, Vyas 2024, Gaziano 2012

5. CREATINE MONOHYDRATE
Creatine enhances strength, energy production, 
and cognitive performance safely.

Benefits:
Greater strength
Better cognition
Preserves muscle mass

Scientific Evidence 
Branch 2003, Avgerinos 2018, Candow 2014

FINAL thought
As Arnold Schwarzenegger put it: 
“It’s called a supplement for a reason 
it’s there to supplement your diet, 
not replace it.”

Design a life that works for you 🔥 Raphael

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Supplement Your Health

Pursue More, Need Less. 
How to Grow and Avoid the Hedonic Treadmill.
 
At first glance, it seems contradictory.
 
Ambition tells us to set big goals, work hard, 
and achieve what once felt impossible. 
Achievement brings pride, capability, and momentum. 
Thinkers like Tony Robbins, Brian Tracy, and Zig Ziglar 
built entire systems on this truth.
 
But here’s the paradox:
 
You’ve already achieved things you once believed would 
finally make you happy and the feeling didn’t last.  
The bar moved.  The satisfaction faded.  
That’s the hedonic treadmill: progress resets 
expectations, and success loses its emotional impact.
 
On the other side, Buddhism and Stoicism warn that 
desire and attachment create suffering. 
Acceptance and gratitude create calm 
but taken literally, full contentment kills growth.
 
So the real question becomes:
 
How do you reach your full potential 
without turning life into a moving target?
 
This is the essence of “Pursue more, need less.”  
Ambition with grounding. Growth without craving. 
Achievement without being owned by achievement.
 
 
WHY it matters
 
Higher Growth  
Ambition fuels learning and capability. 
(Dweck, 2006)
 
Greater Well-Being  
Needing less reduces comparison and emotional 
volatility. (Emmons & McCullough, 2003)
 
More Resilience  
Detachment strengthens 
stability through setbacks. (Seligman, 2011)
 
 
WHAT to do
 
1. Raise Ambition  
Set goals that stretch who you are.  
Principle: Think bigger.
 
2. Take Massive Action  
Focus on effort, skills, and discipline, what you control.  
Principle: Act relentlessly.
 
3. Build Capability  
Grow into excellence so achievement 
becomes identity-driven.  
Principle: Become more.
 
4. Practice Gratitude  
Anchor yourself in what you have, 
not what you chase.  
Principle: Need less.
 
5. Enjoy the Process  
Find presence in the work itself and 
detach from the outcome.  
Principle: Love doing.

 
FINAL thought
 
Ambition and contentment aren’t opposites. 
They are partners.  Combined, they create upward 
growth and inner stability.
 
“Don’t achieve to be happy. Focus on happily achieving.”

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Pursue More Need Less

Life throws curveballs. 
How to become response able.
  
Life inevitably throws unexpected curveballs at us.
  
Challenges at work: a complex project, new competition, 
a failed venture, or even the sudden loss of a job.  

Challenges in relationships: growing apart, 
parenting struggles, or family tensions out of nowhere.  

Personal challenges: an unexpected diagnosis, chronic 
stress, or the slow realisation that something is not right.
  
But as Epictetus said:
“Life is not what happens to us, but how we respond.”

Increasing your ability to respond.
Become Response Able.


WHY it matters

By increasing your ability to respond, you will gain 
more agency and resilience and will grow faster:

Agency
Strengthens your sense of control 
Greater agency improves well-being (Bandura, 1997).
  
Resilience
Enhances your capacity to recover from adversity; 
Resilient individuals adapt faster (Bonanno, 2004).
  
Growth
Overcoming challenges accelerates psychological 
growth and competence (Tedeschi & Calhoun, 2004).
  

WHAT actions to take 
  
1. Expect Challenges
Life has no permanent nirvana; challenges always occur. 
Expecting them reduces shock and increases preparedness.  
Principle: Anticipate reality.
  
2. Own the Situation
When difficulty arises, confront it directly. No blaming. 
Accept what is and take responsibility.  
Principle: Take ownership.
  
3. Create Perspective
Create perspective on what the situation is. 
Separate facts from emotions. 
Focus on what you can control.  
Principle: See clearly.
  
4. Choose Your Action
Define your next best step and move forward. 
Small intentional actions break stagnation 
Restore momentum.  
Principle: Act forward.
  
5. Build Confidence
Collect evidence of past wins and solved problems. 
A memory bank of success strengthens belief.  
Principle: Remember strength.
 
 
FINAL thought

Life is beautiful and challenging at the same time. 
Curveballs arrive when you least expect them. 
Trying to avoid them is futile, 
we don’t control our circumstances.  
Focus on what you can control, your next action. 
  
“Between stimulus and response, there is a space. 
In that space lies our power to choose our response.”  
Viktor Frankl
  
Design a life that works for you 🔥  Raphael

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