Dark chocolate
A square or two of high-cocoa chocolate, usually after dinner
Chocolate at 70 to 90 percent cocoa, eaten in small amounts, most often as the thing that closes a meal. Flavanols and a low sugar load are the stated reasons; the honest one is that it makes a restrictive diet livable. Higher cocoa percentages mean less sugar and more bitterness, and taste tends to drift upward once the habit sticks.
Who backs it
Sorted by strength of stance
- Valter LongoDoes it
Biogerontologist · The Longevity Diet
Sweets are the weakness he admits to, so he narrowed them down to 85 percent cocoa chocolate every night. Asked on a podcast for a guilty pleasure, that was the answer he gave.
Source: Andrew Weil Center for Integrative Medicine: Intermittent Fasting with Dr. Valter Longo“Well if it was up to me, I will eat sweets all day long, but I'm very good and so I narrow it down to now 85% cocoa, chocolate every night”
Andrew Weil Center for Integrative Medicine: Intermittent Fasting with Dr. Valter Longo (opens in a new tab)
Aimed at the same thing
Other entries filed under longevity or stress.
- Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Sauna
Regular heat exposure, often 4 sessions a week at 20 minutes
Backed by 17 of 54 stacks: 11 do it, 3 recommend it, 3 have discussed it - ProtocolFREE, no cost
Hiking
Trail walking with elevation, usually an hour or more at a talking pace
Backed by 2 of 54 stacks: 2 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost
Daily meditation
10-20 minutes of formal practice, most days
Backed by 20 of 54 stacks: 16 do it, 1 recommend it, 3 have discussed it - HabitFREE, no cost
Daily walking
A long walk most days, often without headphones
Backed by 17 of 54 stacks: 12 do it, 5 recommend it, 0 have discussed it - HabitFREE, no cost
Cutting out alcohol
Drinking nothing, or close to it: the most common upgrade in these stacks
Backed by 13 of 54 stacks: 5 do it, 2 recommend it, 6 have discussed it - HabitFREE, no cost
Gratitude practice
Writing down a few specific things you are grateful for, daily
Backed by 13 of 54 stacks: 11 do it, 1 recommend it, 1 have discussed it
Habit entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.