Learnings along implementation of long/forever life action steps into daily life. After reading of Ray Kurzweil's book Transcend (2010). From relaxation, medical tests to diet, sports and detox wishes.

1. Transcend 101
Learnings along implementation of
long/forever life into daily life =)
July 2016
https://www.facebook.com/victor.osika/
https://www.facebook.com/julia.isachenkova

2. Book at Amazon.com
● Familiar healthy lifestyle (“ЗОЖ”)
● But with support of ever-evolving technologies. So, you start now
and your aging is slowing, and then you get younger
Great thanks to friends: Anatoly Maryn, big experimenter - for first
recommendation and Egor Rudi of Profi.ru - led translation into Russian
language
Transcend is indeed great book. “Tech for longevity”

3. How to live longer via Transcend / Checklist
● Family doctor
● Relaxation, antistress, social connectedness. & sleeping.
● Track medical analyses. Early diagnostics
● Food / drink / manage calorie intake
● Food supplements (a.k.a. БАДы + vitamins)
● Sports (cardio / power / flex )
● New technologies
● Detox / Ecology / Addictives (no alco, no smoking, no drugs)

4. Actually, great thanks to mom
● She was educated in biology with focus on animals feeding/farming and used
lots of this for us too = )
● Realised at deeper level that she always was an example of healthy life, food,
sport, antistress, anti toxins and natural materials etc.
○ Transcend was by 50% not surprising, rather explained some rationale behind.
○ But another 50% of Transcend was mindblowing
● Core past-looking claim to mom probably would be that she did not insist
enough on our sports (freedom has pluses and minuses).

5. Family doctor
● Big failure, nobody found yet
● QUESTION: How you find g o o d family doctor in Moscow?
● But according to Transcend your health is only your responsibility, you cannot
delegate it to doctors and then forget about this. If it is important for you - you
think a lot about this.

6. Relaxation, antistress
Sleeping
● Did tracking
(manually, in
Excel) of
sleeping
time, hours /
day
* All data in
presentation are
for Victor

7. Relaxation, antistress
Sleeping
Core takeaways from my sleeping hours:
● Clearly true:
○ >8 hrs/day - brain is powerful most days
○ <6 hrs - brain is at 10% of its potential, literally surviving along the day till can get some
sleeping
● I was thinking that sleeping time is self-explaining.
○ 7-8 hrs/day - brain starts to slow down
○ 6-7 hrs - brain is slowed down by 40-50-60%
○ See next

8. Relaxation, antistress
Sleeping
Beddit = gadget to track quality of sleeping.
Could be used from time to time. Core insights:
● Quality is more important than longitude
if you sleep more than 6 hrs. If you felt bad
during sleeping - chart will always show lack
of phases of deep sleeping
● Unclear how going to sleep earlier improves
quality of sleeping. Should be tested further.

9. Relaxation, antistress
E.g. you go
sleeping at 2:50,
wake up at 10:10,
and get extremely
quality sleeping
E.g. you go
sleeping at 0:30
and get very
horrible sleeping
Sleeping

10. Relaxation, antistress
Sleeping
This is just an example on heart
rate when you sleep, from 65 to
52 bpm
Need to track heart rate in other
parts of life (sport activities).
Suggest best cheap tracker? Or
URL where one can read about
them?

11. Relaxation, antistress
● Tried Headspace app and couldn’t continue [for unknown for myself reasons].
○ But listening songs like Maha mantra in hare krishna from time to time, songs which help
● Work from psychologists from time to time.
○ Started 2 years ago due to old, more than decade old external shock. Now use as a support.
○ External, professionally trained, experienced and loving point of view on soul increases
dramatically awareness about emotions and reactions on myself / friends / broader society
Psychology is a mature technology like fitness, electricity, maths or any other useful inventions
of civilisation.
○ People, who claim that psychology is a non evidence-based and/or don’t use it, are probably
simply [unconsciously] too worried to know something horrible about themselves?
○ It could be a topic for another presentation =)

12. Track medical analyses, early diagnostics
Non DNA
● Started to collect at computer analyses, not only paper versions
○ E.g. For example when last time i did panoramic dental rentgen at dentist - I asked clinic to send
me picture file by e-mail and I keep it at computer since then
● Analyses
○ 2013/06 Glucose, not very low. But it varies along day, need to retake and verify
○ 2016/03 Cholesterol - on the boundary with strict norms. Action steps to be developed.
○ Dozen of other tests (⅔ of hormone tests mentioned in Transcend) are fine.

13. Track medical analyses, early diagnostics
Non DNA
● Had some blood pressure problems with head since youth years, but no
diagnosis were established. Need to drill this deeper.

14. Track medical analyses, early diagnostics
DNA
● 23andme did in 2013 (I did US, now health is banned, but you can do at
23andme in UK https://www.23andme.com/en-gb/)
● There are some risks which are decreased:

15. Track medical analyses, early diagnostics
DNA
● Parkinson is slightly higher. Kidney also. But eyes (возрастная деградация
сетчатки)... It is from mom and dad genes… (they did 23andme. Anonymously. Although
23andme notified me couple of years later “we have found your dad, 98% probability” =).
○ Need to have more systematic eye gymnastics along day (blood inside, eye muscles, etc.)
○ Watch far distances not only computer
○ Started to listen audio books while doing something else
○ Look less often to smartphone

16. Track medical analyses, early diagnostics
DNA
● Genes define 30%, and 70% are defined by lifestyle. That’s why DNA testing is
critical - you pay attention early.
● The bigger the sample of people who did DNA testing will be globally, the more
precise will be predictions and suggestions.
● Now it is 1st wave, USA even banned this due to “unreliability”. But DNA tests
due to novelty and forecasting timespan for 10-30-50-70 years of life could be
tested a bit differently, no? =)

17. Track medical analyses, early diagnostics
DNA
● QUESTION: Where you take tests for the size of telomere? (actual bio age vs.
how old you are)
○ How much does it cost at all?
○ Or in which countries it could be done?
○ Could be done remotely?

18. Food / drink / manage calorie intake
Pre-Transcend experience
● Did vegan diet for 8 months (flexible vegan = weddings, birthdays - ate
anything =)
○ It is hard, body misses some minerals etc. so some psycho instability clearly increases
○ Quit by accident: lost a few kilograms, mom said “hey man try ordinary food for month then let’
s talk”. =)
■ Now got these kilograms back (stomach =)
○ Tough to find vegan food in Moscow, although vegetarian is simplier

19. Food / drink / manage calorie intake
General observations on civilisation
● People eat big portions in Russia and unimaginable portions in USA, Spain
etc.
● Meat culture everywhere
● Everything everywhere is fried in oil. Even vegetables. And in crisps.
● Sugar is in almost every dish everywhere.
○ E.g. Tough to eat non-sugarised food all day and then 1-2 choco candies for fun - total sugar
intake would be still high
● Food is processed a lot in supermarkets.
○ Many people in supermarkets literally shop for the worst junk food you can imagine. They also
grab beer.

20. Food / drink / manage calorie intake
Eating now
● Drink 2-3-4 liters/day of water. Did it since childhood.
○ Buy bottled water from Caucasus for home last couple of years.
● Fresh vegetables every day. Sometimes fruits.
● Don’t use salt at all while cooking (while use soy sauce for salads regularly)
● Red meat is a few times per month by occasion.
● Started to eat 5-10x more fish: salmon, whites + in cans (tuna) etc.
● Chicken/poultry is probably once per two days.
● Trying to eat less bread, with mixed success. Can eat white bread 1-2
days/week and stick to dark bread for other days 2 times/day.
● I am not sure if I have sugar at home now (wow!).

21. Food / drink / manage calorie intake
Eating now
● Sugar / sweet choco candies is my core challenge in food now.
○ Did sometimes 100g/day of dark (but sweet) chocolate (i prefer dark Ritter Sport with
nuts), now 20-30g/day and 1-2 days/week 100g/day
○ Stopped drinking sodas at all (did 2-4 times/week (lunches with burgers, you know =), now once
per week max.)
○ Stopped drinking juices with added sugars
○ Never really liked cookies etc. but now don’t eat anywhere at all
○ Started doing smoothies at home. Cafe/Restaurant smoothies add way too much sugar/syrups

22. Food supplements
● Started slowly:
○ Omega 3-6-9 not systematically (did 2
months then in summer now rarely)
○ Vitamins pack - same fashion
■ Men/Women-specific sets are available
○ You can shop globally via http://www.iherb.
com/
● No hormones till analyses show that
you need that. Hormones are extremely
powerful from biological point of view.

23. Sports
Motions. 2014 and 2015, monthly dynamics. Collected via Nike Fuel Band

24. Sports
Motions. 2016, monthly, via Apple’s built-in app.
● Cardio is OK.
○ May-July growth = cycling a few times per week, 1hr/trip
(15-20km), near Moscow river.
● Power - 1 / week, 30-40 mins outdoor gym at
Presnensky park :( Cannot develop sustainable
discipline yet.
● Flex - once per two weeks, watching Youtube US
fitness trainers how they do this
Stopped indoor swimming in winter, because too
monotonic and not entertaining enough

25. Sports
● Need band motion tracker again and use it as a daily reminder
● Need more consistent habit for power exercises. Cardio fine, flex - to increase
● Need mix of cardio+power+flex
○ Power keep muscles mass along years and this also helps bones btw
○ Flex - keeps longitude of muscles therefore they copy themselves as if they are younger
● Body is amazing. First time it is hard for body, and in couple of weeks it is
enjoyable

26. Sports
Challenge: power exercises are still
consistently boring for me. Simply not
entertaining enough.

27. New Technologies
● Was started to think about saving own stem cells. Don’t know anything yet.
○ Where is it better to do? Somewhere abroad? How much does it cost?
● Was thinking about space flight sometime in future when it will start and price
would allow. What are physical pre-requisites for (short-term orbital flight)
space travellers?

28. Detox / Ecology / No addictives
Detox
● Never used to drink
○ (can of champagne once in office on wedding date)
● Never did smoking
○ 90% of my friends and mates don’t smoke. Some rather run marathons =)
● Started to move away from smokers on streets and outdoor cafes
● Started to feedback people if they smoke near me. Challenge is to not be
stressed if they are aggressive

29. Detox / Ecology / No addictives
Detox
● QUESTION: Where in Moscow you do tests for toxin concentrations in your
body (?hair?)? (to understand if you collect some, and should change
lifestyle/geo/ecology)
○ What is the price?
○ Or in which countries it could be done?
○ Could be done remotely?

30. Not covered in Transcend, but
important for the world

31. Safety
● A coordinate to think about if you are in
Russia?

32. Safety
● How to make sure world gets more safe a little bit faster? Why should I worry
about some potential local/global wars?

33. Share your experience, we are very curious
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