At 70 years old, on my relentless mission to live to 200 with The 200 Year Life Project, I'm always hunting for nutrient-dense additions that pack a serious punch against aging. That's why cod liver oil is a daily staple—I take one teaspoon straight (or in capsules when traveling) for its unbeatable combo of omega-3 fatty acids (EPA and DHA), vitamin A, and vitamin D. This isn't trendy fish oil; it's the real deal from cod livers, delivering anti-inflammatory power, heart protection, bone support, and immune resilience in one spoonful.

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At 70 years old, charging full speed toward my goal of living to 200 with The 200 Year Life Project, I've learned that the simplest metrics often reveal the biggest truths about health. Grip strength—the force you can generate with your hand muscles—has become one of my obsessions. It's not just about crushing a handshake; research shows it's a powerful indicator of overall health, frailty, and even lifespan in seniors like me.

That's why I train with a grip strengthener twice a day, doing 100 reps with each hand, and track my progress with a dedicated grip strength measurement device. If you're over 50 and serious about radical longevity, grip strength should be on your radar too.

Grip Strength as a Vital Sign: The Science Says It's Essential

Grip strength is often called a “biomarker of health status” because it reflects your overall muscle function, which ties into everything from mobility to metabolic health. Measured with a dynamometer (that's the device I use), it gauges how much force your hand can apply—typically in kilograms or pounds. For seniors, low grip strength is a red flag for accelerated aging, higher chronic disease risk, and shorter lifespan.

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At 70 years old, charging toward my goal of living to 200 with The 200 Year Life Project, I'm obsessed with biohacks backed by solid science. The massive Finnish studies on traditional saunas—showing 40-66% lower all-cause mortality, reduced cardiovascular events, dementia, and stroke risk with 4-7 sessions per week—have had me intrigued. But high-heat traditional saunas can be intense, so before committing to installing one at home, I've been testing HOTWORX infrared sauna pods regularly. Their far-infrared technology, combined with a low-humidity environment (around 120-125°F), makes sessions more tolerable while delivering deep-penetrating heat.

Why HOTWORX as My Trial Run?

HOTWORX's patented far-infrared saunas heat the body directly (not just the air), allowing deeper tissue penetration at lower temperatures. This leads to profuse sweating, better toxin release, and a breathable environment—no overwhelming dry heat. Sessions are 45 minutes with virtual guidance for Hot Iso (yoga/pilates-style) or Hot HIIT, plus 24/7 access. It's the perfect low-commitment way to build heat tolerance and track benefits.

The Expanding Science on Heat Therapy Benefits

While the landmark longevity data comes from traditional Finnish saunas, infrared research is catching up and shows comparable (often complementary) effects due to deeper penetration:

1. Cardiovascular Health and Longevity
Frequent sauna use mimics moderate exercise: elevated heart rate, improved endothelial function, lower blood pressure, and better arterial flexibility. A 20+ year study linked 4-7 sessions/week to 40-66% reduced all-cause mortality. Infrared studies show similar CV benefits, including reduced blood viscosity and support for congestive heart failure patients.

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At 70 years old, on my quest to become the first verified human to reach 200, I've made extra virgin olive oil a non-negotiable part of my daily protocol. I consume 2-3 tablespoons of high-polyphenol, cold-pressed extra virgin olive oil every day—not just for the rich flavor, but because the science overwhelmingly supports it as one of the most powerful tools for extending healthspan and lifespan. In The 200 Year Life Project, we're all about evidence-based strategies to defy aging, and extra virgin olive oil stands out as a superstar.

Why Extra Virgin? It's All About the Polyphenols

Not all olive oils are created equal. Regular or refined olive oil lacks the bioactive compounds that drive the benefits. Extra virgin olive oil is the least processed, cold-pressed directly from fresh olives, preserving over 30 powerful polyphenols like hydroxytyrosol, oleocanthal, and oleuropein.

Oleocanthal: Mimics the anti-inflammatory effects of ibuprofen, reducing chronic inflammation—a hallmark of aging.

Hydroxytyrosol: One of the strongest antioxidants in nature, protecting cells from oxidative stress and supporting brain and heart health.

Oleuropein: Contributes bitterness and offers anti-cancer and neuroprotective properties.

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I'm all in on stacking evidence-based habits that extend not just lifespan, but vibrant healthspan. One of my absolute favorites — and a daily non-negotiable — is my four-cup morning coffee routine. I've shared details across several posts and videos, but today I'm pulling it all together into one comprehensive summary.

This isn't random; it's a deliberate protocol built on clean, high-quality coffee plus targeted additives that deliver massive benefits for brain health, energy, muscle preservation, heart protection, and overall longevity. Four cups might sound like a lot (and it might be for some — listen to your body), but it works perfectly for me, providing sustained fuel without jitters or crashes.

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Hey everyone, back on the 200-Year Life Project! This blog tracks my experiments and evidence-based strategies to maximize healthspan — aiming not just for a long life, but one full of energy, sharp cognition, and resilience well into advanced age. Small, daily habits compound massively over decades, so I'm always hunting for simple tweaks with outsized benefits.

One of my favorites lately: stirring a teaspoon of high-quality unsweetened cocoa powder into my morning black coffee. It turns a regular brew into a rich, mocha-like experience without sugar or calories, and the health synergies are impressive — especially for brain health, heart protection, mood, and sustained energy. I've been doing this daily for months, and it's become a cornerstone ritual. Let's break down the science and why it fits perfectly into a longevity-focused lifestyle.

How I Do It: Simple and Effective

I brew a strong cup of organic black coffee, then add 1–2 teaspoons of pure, unsweetened cocoa powder (preferably raw or minimally processed for maximum flavanols). Stir vigorously — it blends beautifully, creating a deep, chocolatey depth without bitterness overload. No milk, no sugar — just pure synergy. The result? A smoother caffeine hit with richer flavor and bonus nutrients.

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Hey everyone, welcome back to the 200-Year Life Project! If you're new here, this is my ongoing journey to optimize every aspect of my health, habits, and mindset to push the boundaries of human longevity. I'm not just aiming for a long life—I'm chasing a vibrant, high-performing one that could theoretically stretch to 200 years.

It's all about stacking small wins that compound over time. Today, I want to share one of my favorite daily hacks: mixing creatine into my morning coffee, topped off with a pinch of salt. This is how I drink my second cup of coffee every morning. It sounds quirky, but it's become a non-negotiable part of my routine.

The benefits—especially for my mental sharpness—have been game-changing. Let's dive into why I do this, how it fits into my longevity strategy, and the science backing it up.

Why Creatine in Coffee? The Setup

First off, a quick rundown on my method. I brew a strong cup of black coffee (organic, single-origin beans for that antioxidant punch), then stir in 10 grams of creatine monohydrate powder. To make it mix smoothly and enhance absorption, I add a tiny pinch of sea salt—think 1/8 teaspoon or less.

Why salt? It cuts through any residual bitterness in the coffee, brings out subtle sweetness, and, importantly, the sodium helps with creatine uptake into my muscles and cells. No fancy equipment needed; just a spoon and a mug. I sip it slowly while planning my day, and it sets me up for focused, productive hours ahead.

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Welcome back to The 200 Year Project, where I explore science-backed habits, nutrition, and lifestyle tweaks designed to extend healthspan and push the boundaries of human longevity. Today, we're diving into a simple yet powerful morning ritual: enhancing your coffee with MCT oil and ghee. This isn't just a trendy hack—it's a bio-optimized brew . Often called “Bulletproof Coffee” (popularized by Dave Asprey), this combination can supercharge your energy, sharpen your mind, and support metabolic health, all while aligning with longevity principles like ketosis and nutrient density.

If you're aiming for that 200-year horizon, incorporating healthy fats into your routine can help combat inflammation, stabilize blood sugar, and fuel your brain for peak performance. I have four cups of coffee every morning and this is how I prepare one of my four cups. Let's break it down: the recipe, the science-backed benefits, and why this could become your new go-to for sustained vitality.

What Makes This Coffee Special?

Traditional coffee gives you a caffeine jolt, but adding MCT (medium-chain triglyceride) oil and ghee transforms it into a creamy elixir. MCT oil is a fast-absorbing fat that bypasses typical digestion for quick energy. Ghee, or clarified butter, is lactose-free and packed with fat-soluble vitamins. Together with coffee's antioxidants, they create a synergistic drink that promotes satiety, mental clarity, and even fat adaptation—key for those practicing intermittent fasting or low-carb lifestyles.

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I love coffee and have been drinking three to four cups a day for years. I never knew about the problems with coffee until recently and want to share that information with you.

I never knew that my coffee was slowly poisoning me.

First problem: Plastic Pods.

If you’re still using those one-time-use pods, stop today. You’re shooting 185–195 °F water through plastic. That leaches microplastics and nano-plastics straight into your brew. We already can’t escape microplastics in 2025, but we sure as hell don’t need to mainline them at breakfast. Pods also sit in warehouses for 6–18 months → perfect mold factory. Double whammy.

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Here is a rundown of my dead simple morning ritual that I knock out literally within minutes of opening my eyes.

Step 1: I kick things off with 2 tbsp raw apple cider vinegar (with the mother) mixed into chamomile tea that I sweeten with a packet of stevia, hit it with two shakes of cinnamon and a few grinds of fresh black pepper. This combo loads me with prebiotics for the gut, blood-sugar control, polyphenols that crush inflammation, memory-boosting compounds, fat-cell blockers, and piperine that makes everything absorb better — all while tasting way less nasty than straight apple cider vinegar.

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