How to Get Started with Longevity?
Quick Answer:
Start with the 7 keys to longevity: regular exercise (top predictor), plant-based diet, 7-9 hours sleep, stress management, avoid smoking, brain stimulation, and social engagement. Exercise is the #1 predictor of longevity - begin there and gradually add other habits.
How to get started with longevity?
Start with the 7 keys to longevity: regular exercise (top predictor), plant-based diet, 7-9 hours sleep, stress management, avoid smoking, brain stimulation, and social engagement.
Key Details:
- Exercise: 150+ minutes moderate activity per week (strongest predictor)
- Diet: Plant-based whole foods, Mediterranean patterns
- Sleep: 7-9 hours quality sleep for cellular repair
- Stress: Meditation, yoga, breathing exercises
- Social: Strong relationships and community connections
What are the three habits you should start for longevity?
The three most impactful longevity habits are daily exercise, plant-based diet, and quality sleep.
Key Details:
- Daily Exercise: 30+ minutes walking, strength training 2x/week
- Plant-Based Diet: 80% vegetables, fruits, whole grains, legumes
- Quality Sleep: 7-9 hours consistent sleep schedule
- These three provide the highest impact for longevity outcomes
- Start with one habit and build gradually for sustainable change
What is the #1 predictor of longevity?
Daily movement patterns and exercise are the single most powerful predictor of longevity, outweighing age, smoking habits, and chronic diseases.
Key Details:
- Exercise reduces all-cause mortality by 30-50%
- Improves cardiovascular health and brain function
- Strengthens immune system and maintains muscle mass
- Minimum: 150 minutes moderate activity per week
- Optimal: 300+ minutes plus strength training
The Complete 7+ Keys to Longevity
Exercise Regularly
The strongest predictor of longevity. Aim for 150+ minutes weekly.
Eat a Healthy Diet
Plant-based, whole foods. Mediterranean diet patterns work well.
Get Adequate Sleep
7-9 hours of quality sleep for cellular repair and recovery.
Avoid Tobacco
Smoking accelerates aging and increases disease risk dramatically.
Manage Stress
Chronic stress accelerates aging. Practice meditation, yoga, or deep breathing.
Stimulate Your Brain
Continuous learning, reading, puzzles, and new challenges.
Engage Socially
Strong relationships and community connections boost longevity.
Monitor Your Health
Regular blood tests and biomarker tracking for optimization.
Your 30-Day Longevity Starter Plan
Week 1: Movement Foundation
- • Start with 15-20 minute daily walks
- • Take stairs instead of elevators
- • Track daily steps (aim for 6,000+)
- • Add 2 basic strength exercises
Week 2: Nutrition Basics
- • Add vegetables to every meal
- • Replace one processed snack with fruit/nuts
- • Drink more water (8+ glasses daily)
- • Reduce sugar intake gradually
Week 3: Sleep Optimization
- • Set consistent bedtime and wake time
- • Create evening routine (no screens 1 hour before bed)
- • Optimize bedroom environment (cool, dark, quiet)
- • Track sleep duration and quality
Week 4: Stress & Monitoring
- • Practice 5-10 minutes daily meditation
- • Schedule quality time with friends/family
- • Try a new hobby or learning activity
- • Consider baseline blood work to track progress
Ready to Optimize Your Longevity?
Get baseline blood work to track your progress and find testing locations near you.