9 simple things you can do to extend your lifespan:
Take Sleep Seriously
Human beings are the only species that deliberately deprive themselves of sleep.
But emerging from research in the last 10 years is an unmistakable message:
Sleep is the single most effective thing we can do to reset our brain and body health each day.
Human beings are the only species that deliberately deprive themselves of sleep.
But emerging from research in the last 10 years is an unmistakable message:
Sleep is the single most effective thing we can do to reset our brain and body health each day.
Eat Plant-Based Foods
In the 5 regions of the world (Blue Zones) where people live the longest, plant-based foods make up ~95% of the diet.
”Meat is like radiation: We don’t know the safe level.”
—Walter Willett, Harvard School of Public Health
See Blue Zones by Dan Buettner.
In the 5 regions of the world (Blue Zones) where people live the longest, plant-based foods make up ~95% of the diet.
”Meat is like radiation: We don’t know the safe level.”
—Walter Willett, Harvard School of Public Health
See Blue Zones by Dan Buettner.
Lift Heavy Weights
Heavy lifting strengthens your bone density, which reduces the risk of breaks and fractures as you age.
Greater muscle mass elevates your metabolism which helps burn calories keeping you lean.
Finally, your coordination improves after lifting heavy weights.
Heavy lifting strengthens your bone density, which reduces the risk of breaks and fractures as you age.
Greater muscle mass elevates your metabolism which helps burn calories keeping you lean.
Finally, your coordination improves after lifting heavy weights.
Intermittent Fast
During fasting, our bodies undergo important changes including increased antioxidant production, DNA repair, and the removal of damaged or dead cells (which can cause cancer).
We weren’t designed to snack all day.
See Lifespan by @davidasinclair for more.
During fasting, our bodies undergo important changes including increased antioxidant production, DNA repair, and the removal of damaged or dead cells (which can cause cancer).
We weren’t designed to snack all day.
See Lifespan by @davidasinclair for more.
Engage In Regular Mobility (Yoga/Stretching)
Sitting all day in the office is a recipe for disaster—our bodies were designed to move regularly.
By staying mobile, you’ll fend off the inevitable injuries that come with old age more easily.
You’ll also feel more energetic.
Sitting all day in the office is a recipe for disaster—our bodies were designed to move regularly.
By staying mobile, you’ll fend off the inevitable injuries that come with old age more easily.
You’ll also feel more energetic.
Limit Alcohol
While a small amount of alcohol consumption is okay for maintaining social connections, overconsumption has dire effects.
It ruins your motivation and will leave you underachieving your potential.
Not to mention the negative effects on the heart and body.
While a small amount of alcohol consumption is okay for maintaining social connections, overconsumption has dire effects.
It ruins your motivation and will leave you underachieving your potential.
Not to mention the negative effects on the heart and body.
Minimize Sustained Stress
Sustained stress has been shown to increase the biological signs of aging within the body.
The more you stress, the more likely you are to suffer negative effects such as memory loss as you age.
Fighting stress is worth the effort.
Sustained stress has been shown to increase the biological signs of aging within the body.
The more you stress, the more likely you are to suffer negative effects such as memory loss as you age.
Fighting stress is worth the effort.
Maintain Close Social Connections
People who have close social ties have been shown to be happier, have fewer health problems, and live longer.
Conversely, those with weak social ties tend to have increased later-life cognitive declines and rates of mortality.
People who have close social ties have been shown to be happier, have fewer health problems, and live longer.
Conversely, those with weak social ties tend to have increased later-life cognitive declines and rates of mortality.
Exercise
You’ve heard this one million times by now.
But, it’s for good reason.
Physical activity is a stressor that activates longevity genes within the body.
The people who live the longest consistently maintain a regular level of daily exercise.
You’ve heard this one million times by now.
But, it’s for good reason.
Physical activity is a stressor that activates longevity genes within the body.
The people who live the longest consistently maintain a regular level of daily exercise.
For further reading, check out the following sources:
How to train for the centenarian Olympics by Peter Attia:
peterattiamd.com
Lifespan by David Sinclair: amazon.com
Why We Sleep by Matthew Walker:
youtube.com
How to train for the centenarian Olympics by Peter Attia:
peterattiamd.com
Lifespan by David Sinclair: amazon.com
Why We Sleep by Matthew Walker:
youtube.com
Blue Zones: bluezones.com
Strengthen relationships for longer, healthier life by Harvard.
Strengthen relationships for longer, healthier life by Harvard.
Disclaimer:
I’m not a doctor and I don’t play one on the internet.
Nothing in this thread should be taken as medical advice.
It’s simply a summary of leading expert opinions on what we think can be done to extend our lifespan.
Sources are included above.
I’m not a doctor and I don’t play one on the internet.
Nothing in this thread should be taken as medical advice.
It’s simply a summary of leading expert opinions on what we think can be done to extend our lifespan.
Sources are included above.
That's a wrap!
Tell me, what would you add?
Follow me @_alexbrogan for more thought-provoking content to help you get better at the game of life.
Tell me, what would you add?
Follow me @_alexbrogan for more thought-provoking content to help you get better at the game of life.
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You can join here: alexbrogan.beehiiv.com
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