Javier Tordable's Longevity Protocol
Javier Tordable is an executive, investor, and entrepreneur, currently serving in the AI division at the Office of the CTO, Google Cloud. Javier has developed a longevity protocol of good sleep, regular exercise, and a nutritious diet
Summary
Summary
- Proactive Start: Mornings dedicated to mental clarity and physical readiness set a productive tone
- Supplements: Javier Tordable uses ~12 supplements, including blueberries, acai, amla, piperlongumine, spermidine, creatine monohydrate, beta-hydroxybutyrate (BHB) and other
- Strategic Skincare: Integrates advanced skin treatments regularly, underscoring the importance of external aging care as part of overall longevity efforts.
- Sleep Duration: 7-9 hours per night
- Exercise Routine: 1-2 hours per week, balancing cardio and resistance workouts
- Balance in Diet: At home, 80% of his diet is vegan; while traveling, he eats a variety of foods
- Skin care: Facial or microdermabrasion every 3 months and microneedling treatments every 6 months
This protocol is not focused to live to 150 years old. Javier Tordable mentions he tries to find balance, while significant lifespan increase can be achieved by biotechnology breakthrough:
We are going to need advanced biotechnology for that, to learn more about the mechanisms of aging and to develop brand new therapies. But a protocol like this could make a difference between living to 80 and being in a nursing home or reaching 100 and living an independent lifestyle.
More about his protocol is available on his website
Starting the Day Right
Optimal Sleep and Energizing Morning Activities
- Quality Sleep: Emphasizing the benefits of sleep hygiene, Javier consistently achieves 7-9 hours of sleep, essential for health optimization and longevity.
- Morning Routine: Initiates his day with activities like meditation or light stretching, setting a positive tone for mental health and daily wellness.
Daily Foundations
Exercise and Plant-Based Nutrition
- Regular Exercise: Engaging in fitness routines that combine cardiovascular and resistance training, Javier enhances his physical health and mental well-being
Diet
- 80% of his diet, while he's at home, is vegan
- 20% of his diet, while he's travelling, he eats pretty much anything, typically nice meals at fancy restaurants
Javier Tordable's Supplements
Vitamins and Nutritional Supplements
Javier Tordable uses a various of supplements he mentioned on his website, his summarized list:
- Blueberries and Acai: High in antioxidants to combat aging
Antioxidants are useful in neutralizing harmful free radicals in our body, thereby reducing oxidative stress – a major contributor to aging. Two of my favorite sources are blueberries and acai, both renowned for their high antioxidant content
- Amla (Indian Gooseberry): Contains Vitamin C and antioxidants for health
- Piperlongumine: Added for its anti-aging and anti-inflammatory effects
- Spermidine: Consumed in aged cheese for potential life extension
- Creatine Monohydrate: Supports muscle and brain health with age
- Beta-Hydroxybutyrate (BHB): Neuroprotective to potentially slow brain aging
- Taurine: Supplemented to potentially extend lifespan
- Vitamin D: Prevents deficiency, supports bones, immunity, and disease protection
Many people, particularly in the western world, have vitamin D deficiency. That’s why I take a daily vitamin D supplement of 5000 IU
- Algae-Derived Oil: Vegan source of Omega-3s for brain health
- Ginseng (Korean Panax Ginseng): Improves cognitive function and overall health
- Urolithin A: Enhances mitochondrial health for energy and metabolism
- Hibiscus Tea: Weekly consumption to lower blood pressure
I regularly have hibiscus tea, at least once a week
Two compounds that didn’t work for Javier
- Pterostilbene: Stopped use due to increasing cholesterol levels
- Berberine: Discontinued after causing excessive sugar absorption issues and palpitations
Winding Down for Rejuvenation
Advanced Skincare and Sleep Preparation
- Skincare Regimen: Applies a daily layer of SPF 47 sunscreen and uses targeted anti-aging products to preserve skin health and combat premature aging.
- Relaxation Techniques: Engages in evening routines that promote relaxation and readiness for a night of deep sleep
Specialized Health Interventions
Javier Tordable's Specialized Treatments
- Facial or microdermabrasion treatment – every 3 months –
- Microneedling treatments – every 6 months
And twice a year, I undergo microneedling treatments. This process involves using a device with tiny needles to create micro-injuries on the skin surface. This technique stimulates the production of collagen, the protein that provides structure and elasticity to our skin, and promotes skin regeneration.
Living Well: Balancing Health and Pleasure
Javier Tordable keeps the level of efford to a minimum level, forming habits, rather than priorizing longevity.
His principles:
- Cooking healthy food takes the same time as cooking unhealthy
- Good sleep is a habit
- Exercises 1-2 hours a week is not a big time commitment
Also, I think it’s important keeping things reasonable. Many of us like to travel, for example, and it’s hard to keep these habits while on the road. But a day or two without exercise is not a big deal. There is a balance between keeping a strict healthy lifestyle and enjoying a few vices here and there.