Dopamine Detox 2.0 — Part 7: Digital Boundaries Reset

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Dopamine Detox 2.0 — Part 7: Digital Boundaries Reset | Smart Life Reset Make quiet the default. Build boundaries that protect focus, sleep, and relationships. Series — Dopamine Detox 2.0 (7/10) Part 1 — Why Detox 2.0 Part 2 — Nervous System Basics Part 3 — Low-Stim Morning Protocol Part 4 — Reward System Reset Part 5 — Digital Nutrition & Reward Reset Part 6 — Focus Training Playbook Part 7 — Digital Boundaries Reset Part 8 — Deep Work in Real Life Part 9 — Meaning and Motivation Part 10 — 7-Day Reset Plan Jump to: - Quick Win - 7-Day Plan - Self-Check - Your Plan - FAQ On this page Reader-centric Auto-ToC Self-Check A11y Reading time - Begi...
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Longevity Foods & Biohacking Nutrition (2025)(Part 5)

Longevity Foods & Biohacking Nutrition — From Spermidine to Protein Pacing (Future of Health Reset · Part 5)

Explore the full 10-part series at blog.smartlifereset.com — practical, evidence-aware resets for longevity, mood, and daily energy.

Future of Health Reset
Read time: 7–9 min Updated: blog.smartlifereset.com

From spermidine-rich foods to protein pacing and NAD+ boosters, here’s what supports healthy aging — and how to apply it safely without hype.

Longevity foods: beans, whole grains, olive oil, vegetables, and nuts
Simple longevity staples: beans, olive oil, greens, whole grains, nuts.

Why Longevity Foods (Not Just Supplements)?

Longevity isn’t a single pill. It’s consistent exposure to nutrient patterns that support resilience: fiber, polyphenols, quality protein, and smart timing. Food-first lowers risk and improves adherence.

Evidence-Aware Picks

  • Spermidine foods: wheat germ, soy/tempeh, mushrooms, legumes.
  • NAD+ support: exercise, sleep regularity, whole-food patterns; supplements remain debated.
  • Protein pacing: 25–30 g per meal, spaced over the day to support muscle & metabolism.
  • Polyphenols: extra-virgin olive oil, green tea, berries, dark greens.
  • Fermented staples: yogurt/kefir, kimchi/sauerkraut (tolerance-dependent).

Safety & Practicality

  • Food first, supplements second. If using supplements, prefer third-party tested.
  • Check medication interactions and conditions with a clinician.
  • Track KPIs: sleep quality, energy steadiness, training, digestion.
  • Start with one change/week to reduce friction.

30-Day Reset (Simple Template)

Today

  • Add 1 cup beans + 1 tbsp EVOO to a meal.
  • Move protein toward 25–30 g per meal.
  • Swap soda for green tea or water.

7-Day

  • Hit 25–30 g protein × 3 meals on 4+ days.
  • Add a spermidine food (wheat germ/tempeh/mushrooms) 3×.
  • Walk 10–15 min post-meal (glycemic control).

30-Day

  • Standardize 2 high-protein breakfasts (e.g., yogurt + nuts, eggs + greens).
  • Rotate polyphenol sources (berries/greens/olive oil).
  • Review KPIs; keep only habits that changed outcomes.

Smart Habits

HabitWhy it helps
Protein pacingMaintains muscle & satiety; supports metabolic health.
Beans dailyFiber + minerals for gut & glycemic stability.
EVOO swapPolyphenols; easy replacement for low-quality fats.
Light after mealsShort walks improve postprandial glucose.
Weekly reviewKeep high-impact habits; prune the rest.

Keep Building Your Reset

Explore all 10 parts at blog.smartlifereset.com — nutrition, sleep, movement, and smart tech strategies.

Self-Check: Are You Ready for Longevity Foods?

Answer these 10 quick questions. Your personalized plan appears 3 seconds after you submit.

Answered: 0/10

Scoring: Never/No (0), Sometimes (1), Often/Yes (2). Answers are stored locally for convenience only.

I can include beans or lentils most days.

My meals can reach 25–30 g of protein without stress.

I regularly use extra-virgin olive oil (EVOO) as my main fat.

I can add a spermidine-rich food (e.g., mushrooms/tempeh) 3× per week.

I’ll swap sugary drinks for water or green tea on most days.

I’m willing to walk 10–15 minutes after a meal.

I can rotate polyphenol sources (berries/greens/olive oil).

I’ll track 1–2 KPIs (energy, sleep quality, digestion) weekly.

I prefer “food first” and only consider tested supplements if needed.

I can maintain these habits for 30 days.

Your Longevity Nutrition Plan

Score: 0/20 — —

KPIs to Track

  • Energy steadiness (0–10)
  • Sleep quality (subjective score)
  • Digestive comfort (0–10)
  • Post-meal walks completed per week

Smart Picks (Optional)

As an Amazon Associate, this blog may earn from qualifying purchases. We recommend evidence-aware, third-party tested items.

FAQ — Quick Answers

Best starting point?

Beans + EVOO. Affordable, high-impact, easy to repeat.

Do I need spermidine supplements?

Not necessarily. Food sources cover baseline safely; supplements are optional.

Is NAD+ boosting safe?

Prioritize exercise, sleep, and whole foods. Supplements remain debated; discuss with a clinician if considering.

Protein pacing vs. fasting?

Both can fit. Ensure adequate protein to maintain muscle during fasting windows.

Is this expensive?

No. Beans, grains, greens are budget-friendly; buy staples in bulk.

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