There are two aspects to longevity, lifespan and healthspan. Lifespan is how long you live, healthspan is how long you remain healthy. I feel the latter outweighs the former.
My longevity goal is to fall off the proverbial cliff – continue to walk, run, and lift heavy things as close to death as possible. To do so, I must fend off the big debilitators of aging: Metabolic disease (cancer, heart disease, diabetes, and Alzheimer’s), Sarcopenia (muscle degradation), bone loss, and reduced mobility.
To stave off the disease of aging, as professor David Sinclair describes, there are four levers I’ll pull: sleep, stress, diet, and movement.
The following is a snapshot of how I’m currently affecting these four areas of my life. A year ago, my strategy was different. A year from now, it’ll likely change. I’m fairly strict about my routines, but I do allow for experimentation and occasional exceptions.
- Read before bed.
- Limited blue light screen time at night.
- Get outside in the morning.
- Limited caffeine.
- Supplement with Magnesium throughout the day.
- Walk 3 to 5 times a day.
- Take moments to rest my mind, breathe deeply, relax.
- Spend time in the sun.
- Own less stuff.
- Work at a comfortable pace and on my own schedule.
- Mostly meat, some vegetables.
- Minimal carbs other than a donut once a week.
- Electrolytes – 5-10 grams of salt per day, 2+ scoops of Genius Brand electrolyte mix, 200mg magnesium glycinate powder.
- Daily time-restricted feeding within an 8 to 9-hour window.
- A typical breakfast (sometime after 9 am)…
- 3 eggs, scrambled, salted, cooked in butter.
- 1 slice of bacon.
- 3 pork sausage links.
- 1 cup of decaf coffee with half and half.
- Walk everyday with at least one long walk or hike every week.
- Fifteen minutes of mobility work first thing after I wake up.
- Jog slowly for an hour 3 times a week.
- Bicycle for 90 minutes twice a week.
- Lift several times a week cycling between heavy compound movements (deadlifts, squats, etc.), kettlebells, and bodyweight exercises.
Following these guidelines, my health indicators are excellent, and most importantly, I feel awesome! This lifestyle may not work for everyone, but it seems to work for me.
Are there any routines or habits you follow that slow down your aging?Tags: aging diet exercise health healthspan longevity sleep stress