```dv dv.paragraph(("https://jimr.fyi/" + dv.currentFilePath.replace(/\.md$/, "").replace(/ /g, "+"))) ``` | Category | Action/Consumption | Lifespan Impact (years) | Healthspan Impact (years) | Frequency Assumed | Notes | | | ------------------- | ------------------------------------------ | ----------------------- | ------------------------- | --------------------------------- | -------------------------------------------------------------------------------------------- | --- | | Nutrition Positives | 100g legumes | +2.5 | +3.0 | Daily | Strong correlation with longevity in Blue Zones; life gain of 2–3 years | | | Nutrition Positives | 100g fatty fish (salmon, mackerel) | +2.0 | +2.5 | 2–3x/week (avg 100g/day) | High omega-3 intake extends lifespan; ~2.2 years gained in studies | | | Nutrition Positives | 30g nuts (walnuts, almonds) | +1.5 | +2.0 | Daily | Daily nut intake linked to 20% lower mortality; ~26 mins of healthy life added per serving | | | Nutrition Positives | 100g berries | +1.0 | +1.5 | Several times/week (avg 100g/day) | High flavonoids protect heart and brain; associated with 21% lower death risk | | | Nutrition Positives | 1 tbsp olive oil | +1.0 | +1.5 | Daily | Replacing butter with olive oil lowers mortality; anti-inflammatory benefits | | | Nutrition Positives | 100g cruciferous vegetables | +1.0 | +1.5 | Daily | Anti-cancer and cardio-protective; supports healthy aging | | | Nutrition Positives | 100g leafy greens | +1.0 | +1.2 | Daily | Improves heart and brain health; consistent veggie intake lowers mortality | | | cold exposure | Cold shower (15-18°C) for 3-5 min | +0.1 | +0.15 | Daily | Milder but more accessible form of cold exposure | | | cold exposure | Living at 14-16°C vs 22-24°C | +0.7 | +0.9 | Daily | Near-maximal metabolic adaptation with sleep quality benefits | | | Nutrition Positives | 100g fermented foods | +0.4 | +0.8 | Daily | Improves gut health, immune response; modest life extension | | | cold exposure | Living at 16-18°C vs 22-24°C | +0.6 | +0.8 | Daily | Significant brown fat activation, higher energy expenditure | | | cold exposure | Living at <14°C vs 22-24°C | +0.5 | +0.6 | Daily | Benefits may decline due to physiological stress for most people | | | cold exposure | Living at 18-20°C vs 22-24°C | +0.4 | +0.5 | Daily | Moderate thermogenic adaptation, improved metabolic rate | | | cold exposure | Living at 20-22°C vs 22-24°C | +0.2 | +0.3 | Daily | Mild cold activation with minimal discomfort | | | cold exposure | Cold water immersion (11-15°C) for 3-5 min | +0.2 | +0.3 | 2-3x/week | Optimal temperature range for benefits according to research | | | Environmental | 30 minutes unprotected sun exposure | +0.01 | +0.02 | Daily (moderate) | Vitamin D production, small net benefit unless exposure is excessive | | | Nutrition Negatives | 1000 calories above daily needs | -5.0 | -7.0 | Daily | Leads to obesity; ~10 years life lost in severe cases | | | Nutrition Negatives | 50g trans fats | -2.0 | -3.0 | Daily (historical) | Strongly associated with heart disease; can cut years off life | | | Nutrition Negatives | 2300mg sodium (over limit) | -1.5 | -1.5 | Daily | Doubles hypertension risk; ~2 years shorter life seen in habitual high salt users | | | Nutrition Negatives | 50g added sugar (over limit) | -0.5 | -0.6 | Daily | Regular high sugar intake reduces life expectancy; ~12 mins of healthy life lost per serving | | | Nutrition Negatives | 50g high-fructose corn syrup | -0.6 | -0.6 | Daily | Similar impact to sugar; drives fatty liver, obesity, diabetes | | | Stress | One day of high stress/anxiety | -0.02 | -0.05 | Per day | Chronic stress shortens telomeres, increases disease risk | | | Nutrition Negatives | 20g saturated fat (over limit) | -0.3 | -0.5 | Daily | Raises LDL and heart disease risk; small life expectancy reduction | | | Other | One pack of chewing gum (microplastics) | -0.005 | -0.005 | Weekly | Possible microplastic ingestion; very low but unclear long-term impact | | | Physical Activity | Sitting sedentary for 8 hours | -0.2 | -0.3 | Daily (without activity) | Similar mortality risk to smoking; breaks reduce risk | | | Environmental | One day of high air pollution (AQI >150) | -0.01 | -0.02 | Per day | Shortens life by minutes to hours; cumulative exposure matters | | | Sleep & Rest | Night of complete sleep deprivation | -0.1 | -0.2 | Per event (acute) | Reduces cognitive and immune function; long-term use more harmful | | | Physical Activity | Missing one day of exercise (for regulars) | -0.01 | -0.02 | Per day | Minor if occasional; risk if habitual | | | Environmental | One instance of sunburn | -0.01 | -0.01 | Per event | Raises skin cancer risk slightly; repeat burns have bigger impact | | | Other | One pack of chewing gum (microplastics) | -0.01 | -0.01 | Occasional | Possible microplastic ingestion; unclear long-term impact | | | Sleep & Rest | Night of poor sleep (4–5 hours) | -0.05 | -0.1 | Per night | Increases disease risk; chronic short sleep shortens lifespan | |