Victus.hl

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.

The best therapist I’ve seen is exercise.

Society was built to make money. Indifferent to your health and sanity. For example, we did not evolve to: + sit 10 hours a day + have our attention fractured 300 times daily + compare ourselves to millions of others + travel 9 time zones in 13 hours + tolerate sounds above 85 dB causing hearing loss + outsmart algorithms hijacking our reward system + breathe fine particulate air pollution + live under 16+ hrs of artificial light a day + have 3 courses of antibiotics before age 2 + eat ultra-processed foods for 60% of daily calories + consume 17 teaspoons of added sugar a day So if you're feeling down in the dumps, maybe fatigued, a little or a lot depressed, anxious, that's why.

I got C-holed. Suffered sleep consequences. I busted my screens-off rule. Turned down socializing. Fell behind on work. Kate is now upset. AI is preposterous. As close to magic as I’ve experienced (except a seed becoming a tree and a zygote becoming a baby). It started on April 2nd when Karpathy shared LLM Knowledge bases. I wondered if this was the opening to structure the 1.5 billion data points I’ve collected on my body over the past five years. It's the most dynamic n=1 biomarker dataset in history. It was just sitting there. Next thing I knew two weeks had passed and Kate was wondering if she lost her boyfriend to Claude. I’m non-technical. Which honestly makes me sad. I wish I’d grown up with a computer or at least been around engineer culture. I didn’t know anyone technical until my early 20s. I became an entrepreneur at 21 and had my first of three kids at 25. I sold Braintree Venmo at 34. Learning to code stayed on my to-do list through all of it. The timing was never right. I was always on the outside looking in, wishing I had the skills to assemble 0's and 1's into digital structures. The exhilaration I’ve felt in the past two weeks is hard to explain. The 1.5 billion data points became a functional database, queryable, and microscope into my 70 trillion cells. The biological age of my organs updated in real-time like stock tickers. My build morphed from a knowledge base into a breathing organism that was self-learning and in sync with my heartbeat. I did this entirely on my own. It’s buggy, breaks and the data needs to be cleaned, but damn it’s cool. It became a mirror and ledger, one I could ask questions to. About my psyche, behavioral patterns, biology and protocols. Patterns across my life I couldn't previously connect. It’s made me insatiably hungry for more data. I’ve written about Autonomous Health, how cars now drive themselves and software wires itself. Health is next. My build showed me what it looks like in practice. Before Kate started protesting, she joked that she felt relieved for herself, our colleagues, and the world that I’d found something that matches my energy. That they could all express a sigh of relief. It’s true. This experience left me wondering if I’ve been bored my entire life. Never having found something that could match my work ethic, speed, intensity, and build capacity. Something that didn’t have the delays of the real world, human complications, or logistical drag. Two weeks deep in AI and I'm realizing that when people talk about AI, they're not talking about the same thing. Someone using a chat interface has a completely different opinion than someone building with it. And that chasm deepens for the people seeing what's coming next but isn't yet public. Society can't have a coherent conversation about AI because everyone's intuitions are calibrated to a different version of it. Off-the-shelf LLMs are mostly useless beyond narrow tasks. When they get you 80% there, it's often faster to do the whole thing yourself. And they're dangerous because the hallucination is hard to detect. Now you don't know what you don't know. Give them expanded context, memory, and architectures for self-reflection and autonomous learning, and you start to realize that AI is bigger than any of us can fit in our context window. I need to take Kate on a date, turn my screens off on time, and get some work done. And then properly dose C. Note: the image above is my 2021 baseline when starting this longevity project.