The Protocol:

🧊 When: Prime season is now through March when lakes are coldest (1-4°C). If starting fresh, begin with 30-second immersions and gradually progress to 1-3 minutes over 2-4 weeks. Swim 2-3 times per week, ideally morning sessions for maximum alertness and metabolic benefits. Always swim with others or join organized groups—never alone.
🎯 Specificity: Lake water temperature 1-10°C —enter slowly, immerse up to shoulders, keep head above water. Join local winter swimming groups (safer, more sustainable, better community).
🚫 Friction removal: Keep warm clothes and thermos with hot drink ready at lakeside, establish pre-swim breathing ritual (Wim Hof technique), bring dry towel and warm layers, limit session to 1-3 minutes initially
📊 Tracking: Monitor water temperature, immersion duration, recovery time to normal body temperature, HRV trends, resting heart rate improvements, mood scores, and cold tolerance progression; track inflammation markers (hsCRP) and immune function (fewer colds/infections).

Perfect Health Behavior Day Tracking

Discussion: A member shared their system for tracking “perfect health behavior days” and asked what the community would include.

Their framework: Movement: 8k+ steps daily, max 3 hours sitting (standing desk) Nutrition: 8h+ sleep, 3 servings protein & vegetables each, supplements (magnesium, omega-3, vitamin D, creatine), flossed teeth, 2L+ water, no alcohol. Well-Being: 3+ emotion check-ins via Yale’s “How We Feel” app

The verdict: Strong foundation, but missing strength training entirely—the most impactful longevity intervention. Community members flagged that 8k steps don’t compensate for sitting all day; desk workers need movement breaks every 1-2 hours (10 push-ups + squats + 1-minute jump rope). Critical addition: 15 minutes morning sunlight exposure for circadian regulation. Optional upgrades: skincare routine, sleep quality protocols beyond duration tracking, sauna sessions, and social connection metrics.

Consider this: When building a “perfect day” tracking system, differentiate between non-negotiable fundamentals (strength training, protein, sleep, movement breaks) and optimization add-ons (red light therapy, sauna, advanced biohacking).

Ascorbic Acid vs. Whole-Food Vitamin C: Is It Inflammatory?

Discussion: A member expressed concern after being told their ascorbic acid supplements from Sunday Natural are inflammatory and should be discarded, questioning why most vitamin C supplements use ascorbic acid instead of whole-food vitamin C.

The verdict: Chemically, ascorbic acid and vitamin C are 100% identical—the terms refer to the exact same molecule (L-ascorbic acid). The claim that ascorbic acid is inflammatory has no scientific basis; in fact, vitamin C is well-established for its antioxidant and anti-inflammatory properties. Whole-food vitamin C sources simply add co-factors (bioflavonoids, other phytonutrients) that may enhance absorption and provide synergistic benefits, but the vitamin C molecule itself is identical. One community member who formulates supplements uses Sodium L-Ascorbate because it’s more stomach-friendly than pure ascorbic acid, not because ascorbic acid is inflammatory.

Consider this: Before supplementing vitamin C, ask whether you actually need it—many plants are naturally rich in vitamin C and deficiency is rare in people eating varied diets. If you do supplement, ascorbic acid is chemically identical to “whole-food” vitamin C; you’re not getting inferior quality.

€150k Longevity Research Grants Available

Discussion: A member shared a major funding opportunity from Swiss Re Institute × AXA Research Fund offering €150k per project over approximately 18 months, with two projects funded per call. 2026 theme: Behavioural shifts for longevity – matching individuals to scalable metabolic health interventions.

The verdict: This is a significant funding opportunity for researchers working on scalable metabolic health interventions that drive real behavioral change. The focus on “matching individuals” suggests interest in personalized approaches that can be deployed at population scale—not just lab-based research but practical interventions that can move the needle on metabolic health outcomes. With €300k total available per call (two projects funded) and an 18-month timeline, this targets mid-scale research projects that can demonstrate measurable impact on longevity through metabolic health improvements.

Consider this: If you’re a researcher or know researchers working on metabolic health interventions (continuous glucose monitoring protocols, personalized nutrition algorithms, scalable dietary interventions, behavior change frameworks for metabolic syndrome, etc.), this funding could be transformative.