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

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.

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

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

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

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.

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.