Health mini-guide for looksmaxing (80% benefits, 20% info/effort)
This guide is based on 5 pillars of youthfulness
1. Exercise
2. Diet
3. Supplements
4. Skincare
5. Cosmetic treatments
1. Exercise regimen: requires to hit 3 goals
- Gain lean muscle mass (at least maintain): obvious visual looksmaxing reasons and higher muscle mass improves metabolism and is generally essential for anti-aging.
- Lose bf%: obvious visual looksmaxing reasons and lower bf% positively impacts metabolism and lower T aromatase, so Tmaxing too.
- Increase your VO2 max: it’s the single most important parameter for longevity.
Example of exercise regimen
- Resistance training (progressive overload, at least 2x per week).
- Aerobic + Zone 2 cardio (heart rate is lower than 130bpm, as much as you can without getting overtrained).
- Zone 4-5 (Couple of quick HIIT type workout spread through out the week).
2. Diet
- The simple answer is just do leanmaxing (exactly how isn’t so important, just make sure you lose bf%).
- Leanmaxing is essentially hits two looksmaxxing goals: low bf% and anti-aging (through CR).
- Calorie Restriction is the main way how diet can positively impact aging processes through inhibiting growth pathways like insulin, mtor, higher AMPK, autophagy etc.
Side note additional diet advice:
- Do low carb most of the time or carb cycling with periods of high carb time intake. When carb cycling: do high carb around resistance training and low carb around aerobic training.
- High protein (1.5g x lean muscle mass).
- Do IF: more satiating meals = better appetite regulation = better diet compliance.
