Longevity: A Modern Day Quest To Discover The Fountain of Youth

As I approach 50, self-preservation has finally become a top priority. Gone are the days of feeling invincible and neglecting healthy habits. Diet, exercise, sleep – it all suddenly seems much more important in the grand scheme of life. But what exactly contributes to longevity, and can we achieve it without feeling like we're constantly chasing the latest trend?

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Unfortunately, "longevity" has become a buzzword perpetuated by the media and influencers who also contribute to the notion that living a long and healthy life is reserved for the rich and famous. A perfect example is the Rejuvenation Olympics, an online leaderboard of celebrities and other millionaires competing to slow their biological age. The relentless focus on celebrity-fueled fads and expensive treatments can leave us feeling like crossing the finish line to 100 is a feat achievable only through the next revolutionary breakthrough. But the truth is far more empowering: many aspects of a long, healthy life are within our control, and they don't require a trust fund.

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Defining Longevity

According to the Merriam-Webster dictionary, longevity means “a long duration of individual life”. Yes, most want to ensure as many years on this earth as possible, but this definition is lacking one important consideration: quality of life. Who wants to spend their remaining years bedridden and yearning for the days spent, well, living? 

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To do that, one needs to take a proactive, preventative approach to mental, emotional, social, and physical health and maintain those habits through the end of life. The recent Netflix series Live to 100: Secrets of the Blue Zones makes this abundantly clear. It also demonstrates how wonderfully simple these lifestyle habits are to implement. What’s even more comforting, not one centenarian featured in the documentary mentions biohacking.

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The Keys to Longevity

Dr. Peter Attia's best-selling book "Outlive: The Science & Art of Longevity" perfectly captures the essence of achieving a long and healthy life. It's not about chasing fads or expensive treatments. Attia, along with many other researchers and healthcare professionals, emphasizes the power of evidence-based practices and preventative care. His, and their, core message is clear: implementing healthy habits and lifestyle changes can significantly reduce the risk of chronic diseases, and the earlier you start, the easier it becomes to maintain a healthy lifestyle over time.

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If you’re blessed with ancestors who stand the test of time, genetics may not carry as much weight as you may think. According to a study from the Calico Group in collaboration with Ancestory.com, 93% of longevity appears to be determined by lifestyle factors, with just 7% attributed to genetics. Although genetics influence extended longevity, healthy lifestyle choices can reduce disease risk and help control disease progression. 

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With that in mind, here are some simple, science-backed practices that can significantly contribute to your longevity. The recommendations may seem intuitive, but sometimes getting back to the basics yields the best results.

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• Diet: Focus on a whole-foods, plant-based diet rich in fruits, vegetables, whole grains, legumes, and nuts. Limit processed foods, added sugar, and unhealthy fats. Studies show this dietary pattern is linked to a lower risk of chronic diseases like heart disease, diabetes, and some cancers, all of which can shorten lifespan.
• Exercise: Regular physical activity is crucial for overall health and longevity. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. Over 40, you should aim to strength train at least twice as much as any other type of exercise such as low or high intensity cardio like running, swimming, or biking. The amount of muscle mass you can maintain as you age is one of the best predictors of health and longevity.
• Sleep: Adequate sleep is essential for physical and mental well-being. Most adults need 7-8 hours of sleep per night. Prioritize good sleep hygiene practices to ensure quality sleep. Dr. Matthew Walker’s book, Why We Sleep, is one of the best books on the importance of high quality sleep.
• Stress Management: Chronic stress can negatively impact your health. Find healthy ways to manage stress, such as yoga, meditation, journaling, spending time in nature, or spending time with loved ones. Speaking to a counselor or therapist when life gets tough can be incredibly beneficial as well.
• Social Connection: Strong social connections contribute to happiness, purpose, and overall well-being. Make time for friends and family, join a club, or volunteer in your community.
• Regular Checkups: Schedule regular checkups with your doctor to monitor your health and identify potential issues early on. This may mean advocating for yourself and pushing for diagnostic tests that reveal numbers beyond weight and blood pressure. Preventive care plays a vital role in maintaining long-term health.
• Manage Chronic Conditions: Hypertension affects nearly half of adults, 40% have high cholesterol and over a third have insulin resistance or blood sugar dysregulation leading to Type 2 Diabetes. Although lifestyle interventions can help improve these conditions, there may come a time when it makes sense to start a medication to treat a condition that will continue to get worse if left untreated.
• Life-Long Learning: Continually challenging your brain with new information and skills can help maintain cognitive function and reduce the risk of age-related cognitive decline like dementia. Consider activities like learning a new language, taking a class on a topic you're interested in, playing chess or Sudoku, or even picking up a new hobby that requires learning new skills.
• Hormone Testing:  Age-related hormonal and metabolic changes can significantly affect quality of life, making ongoing hormone testing essential. Collaborating with a healthcare professional to identify and correct imbalances through hormone optimization can enhance overall vitality, as well as help prevent serious diseases by optimizing metabolic marketers strongly associated with the risk of developing heart disease, diabetes, cancer and dementia.

Remember, consistency is key. By incorporating these practices into your daily routine, you'll be laying the groundwork for a long and healthy life. The effects will be real and measurable, giving you the energy to enjoy your golden years to the fullest. And if you've established a solid foundation of healthy habits, then you're well-positioned to make informed choices about any new trends or biohacking technologies that emerge. Follow your intuition and prioritize what feels right for your body and lifestyle.

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