So, let’s squeeze all the endless advice about living a long, happy, and healthy life you could spend hours reading online into a few actionable tips.
- Start Your Day with Nothing
Give intermittent fasting a try. Eating within an 8-hour window (say, noon to 8 PM) can help your body focus on repair instead of digestion. Plus, less time eating means fewer dishes to wash. And fasting could also include “no social media”. - Go Green, Stay Lean
Fill your plate with mostly plants – veggies, whole grains, nuts, and seeds. Keep protein in check; too much might overstimulate aging pathways. Think of your meals as colorful fuel. - Smart Supplements: Boosting Your Biology
Supplements can fill the gaps and give your body extra tools to thrive. Here are some worth considering: • Resvetarol (more studies needed) and Polyphenols: These plant-based antioxidants may help activate repair genes and reduce inflammation. Found naturally in cocoa, red wine, berries, but supplements can give a more concentrated dose. • NAD+ Boosters (like NMN or NR): These compounds help fuel cellular repair and energy production. They’re like giving your cells a battery recharge. • Vitamin D: Essential for bone health, immunity, and overall longevity. A daily dose is a must if you’re not getting enough sunlight. • Omega-3 Fatty Acids: These healthy fats (from fish oil or algae) support heart, brain, and joint health. They’re anti-inflammatory and essential for long-term vitality. • Probiotics or Fiber Supplements: A healthy gut is key to a healthy life. Support your microbiome with probiotics or fiber if your diet needs a boost. • Creatine (Not Just for Gym Bros): Known for muscle strength, it also supports brain function and cellular energy as you age. Be aware, supplements are usually not so well tested as drugs, and mostly lack long time research and monitoring. - Move Like You Mean It
Consistent exercise is your best longevity insurance. Prioritize high-intensity interval training (HIIT) to improve endurance, mix in strength training to build muscle, and walk daily to keep your body active and balanced. - Chill Out (Literally)
Cold exposure—like cold showers or a quick dip in icy water—can help kickstart metabolism, improve circulation, and build resilience. It’s uncomfortable, but the benefits make it worth shivering for. - Prioritize Sleep Like It’s Your Job
Quality sleep is the foundation of health. Aim for 7–9 hours in a dark, quiet, and cool room. Build a calming nighttime routine, ditch screens an hour before bed, and embrace the power of a comfy mattress. - Say “No” to Sweet Lies
Refined sugar and simple carbs mess with your metabolism and can accelerate aging. Fructose and its metabolite uric acid have been found to profoundly impair mitochondrial function. Opt for whole, unprocessed foods to maintain stable blood sugar levels and consistent energy. - Experiment with Mini Fasts for Your Cells
Periodically, give your body a break by eating less or doing a light detox day (think broths, smoothies, or just smaller meals). It activates cellular repair processes, giving your system a reset. - Keep Stress in Check
Chronic stress can derail your health goals. Meditate, practice mindfulness, or find joy in simple things like walking outside or calling a friend. Stress less, live more. - Be Active, Not Just Busy
Movement throughout the day is just as important as workouts. Stretch, take the stairs, or pace during phone calls. Your body thrives on activity, not stagnation. Engaging in active sports at least twice a week is well-known for its mental and, of course, physical health benefits. - Think Twice About Meds and Procedures
Only take medications or undergo treatments when truly necessary. Staying informed and proactive about your health helps you avoid unnecessary risks. Prevention beats cure! - Treat Your Body Like a Temple (Most of the Time)
Enjoy life’s indulgences – but balance them. A few nights of good wine and desserts are fine, as long as most days involve nutritious food, hydration, and some form of exercise.
Find joy, build connections, and never stop learning. Longevity isn’t just about living longer; it’s about living better. A sense of purpose and love for life will keep you feeling youthful, no matter the number on the calendar.