Gaby Marroquin

Entrepreneur, bio hacker. London based.

[Bryan Johnson @bryan_johnson]

This is it.
Everything learned spending millions on longevity.

From: Your Immortal Unc and Auntie.
To: Our Immortal nieces and nephews.

0. Sleep is the world's most powerful drug.
1. Be in your bed for 8 hours
2. Same bedtime every night, any time before midnight
3. Don’t eat right before bed
4. Calm foods for dinner
5. No screens 1 hour before bed
6. Avoid added sugar (be aware it’s in everything)
7. Avoid all things in an American convenience store
8. Avoid fried foods
9. Shoes off at the door
10. Eat whole foods, particularly veggies fruits nuts legumes berries
11. Walk a little after meals or air squats
12. Get your heart rate high routinely
13. Lift heavy things
14. Stretch daily
15. Water pik, floss, brush, tongue scrape, morning and night
16. Make an effort to drink water
17. Get sunlight when you wake up (UV is low)
18. Protect skin in midday sun
19. Stand up straight
20. See at least one friend once a week
21. Avoid plastic where you can (in all things)
22. Circulate air in rooms
23. When stressed, breathe, learn to calm your body
24. Go to the dentist
25. Avoid sitting for long times
26. Protect your hearing, the world is too loud
27. Alcohol is bad for you
28. Finish coffee before noon
29. Avoid bright lights after sunset
30. If obese, look into a GLP
31. Sleep in a cold room
32. Texting while driving is dangerous
33. Turn off all notifications
34. Limit social media use
35. Don’t smoke anything
36. If you struggle to sleep, read a physical book before bed
37. 1 hour before bed have a calm wind down routine: bath, read, light walk, listen to music
38. The body is a clock and loves routine. Have a daily morning and evening schedule.
39. Avoid long distance travel where you can
40. Baby steps first: incorporate new things slowly
41. Do less… most things don’t work.

Bonus points if you get your blood checked.

Start here, it will change your life.

[Will Ahmed @willahmed]

You have no experience.
You’ve never started a company.
You’ve never had a full time job.
Nike is going to kill you.
You’re a kid.
You don’t have technical skills.
You shouldn’t build hardware.
Apple is going to kill you.
You can’t build hardware.
You can’t measure heart rate non-invasively.
Athletes don’t care about recovery.
Under Armour is going to kill you.
It won’t be accurate.
You don’t listen.
You’re an ineffective leader.
You can’t recruit great talent.
You’re going to have to pay every athlete.
You can’t measure sleep non-invasively.
It’s too expensive to research.
Athletes are a small market.
The product costs too much to make.
The product costs too much to sell.
Your valuation is too high.
Consumers aren’t going to want it.
Hardware is too hard.
You should measure steps.
Fitbit is going to kill you.
You can’t build a marketing engine.
You can’t raise enough money.
You need a real CEO.
Google is going to kill you.
You can’t be a subscription.
You can’t build a brand.
You can’t do consumer in Boston.
Your valuation is too high.
You shouldn’t make accessories.
You shouldn’t make apparel.
Lululemon is going to kill you.
You can’t predict Covid.
Stay in your niche.
You are going to run out of money.
You can’t build a health platform.
Amazon is going to kill you.
You can’t measure blood pressure.
You can’t get medical approvals.
The market is too small.
You don’t understand AI.
The market is too competitive.
It won’t work internationally.
The supply chain is too complicated.
You can’t build an AI.
You can’t raise enough money.
It’s too competitive.
Healthcare isn’t going to want it.
…

Just keep going ✌️

[BBC Radio 4 PM @BBCPM]

“It’s an opportunity to shape your legacy.”

In Famous Last Words, Netflix records interviews with prominent people but doesn’t broadcast them until they die. Producer Mikkel Bondesen tells @EvanHD it’s an alternative to ‘being defined by obituaries’.

[Netflix @netflix]

“I hope I've demonstrated that you can face anything, you can face the end of your days, you can face hell with dignity. Fight, girls, and hold your heads high. Billie and Georgia, you are my heart, you are my everything. Goodnight. I love you.

Eric Dane leaves his daughters — and the world — with one final message in Famous Last Words.

[Will Ahmed @willahmed]

Amazing thing we learned from working with Alex Honnold on @whoop is that he gets an outlier level of REM sleep every night. 5+ hours of restorative sleep between REM sleep + SWS.

Studies show a high amount of REM sleep decreases your amygdala response (aka fight or flight).

[Sahil Bloom @SahilBloom]

I’m increasingly convinced that knowing when to keep your mouth shut is the ultimate life hack.

[Gaby Marroquin @gabymb3]

@marianaamarr

[Gaby Marroquin @gabymb3]

@marianaamarr Te amo cuchurrumin

[Andrew D. Huberman, Ph.D. @hubermanlab]

The whole “it takes 21 days to form a new habit”… is false.
the data say 7 to 200+ days. Even with consistency. Depends much on how well you manage what I call limbic friction (not a technical term). The solution is easy. Explained here. 30 min episode.

[Gaby Marroquin @gabymb3]

@didiroficial Eso 💪🏻💪🏻💪🏻

[GIO @Iuhwalk]

#reallife

[Gaby Marroquin @gabymb3]

@marianaamarr 12 años de experiencia en social media management

[Gaby Marroquin @gabymb3]

¿Recuerdas cuando te uniste a X? ¡Yo sí! #MiAniversarioDeX

[Bryan Johnson @bryan_johnson]

Protocol updates this past week:

+ stopped small molecule SLU-PP-332 due to it causing sleep disturbances, was using it for possible mitochondria improvements
+ got my semen microplastics results back, sharing tomorrow
+ decided to pass on doing cryotherapy as a longevity intervention
+ sourcing a skin elasticity device to measure effects of skin therapy
+ 10th week of metformin off stage
+ 6th week of PEMF

[Gaby Marroquin @gabymb3]

@marianaamarr Wow muchas felicitaciones por este gran logro

[Gaby Marroquin @gabymb3]

@didiroficial Yo quieroooo🥲🥲🥲

[Gaby Marroquin @gabymb3]

@marianaamarr Hahahhaha ya basta

[Raymonte @BDTRELILBROTHER]

She really does business

[Gaby Marroquin @gabymb3]

@marianaamarr No me gusta esa palabra