Longevity Lever: Lifestyle
After establishing your longevity "why," creating a strategy, and completing your tests, it’s time for the first major longevity lever: Lifestyle. This includes exercise, diet, and sleep—fundamentals that everyone knows they should be focusing on. But what does that really mean for you? How do you personalize these areas to fit your specific needs and goals?
For me, longevity isn’t about just working harder—it's about creating a sustainable plan that supports long-term health and wellness.
Exercise: My Approach to Training
I focus on several key areas in my training:
Building muscle and strength
Improving VO2Max and cardiovascular fitness
Supporting bone health
Enhancing mental health and cognitive function
Making it enjoyable!
Through personal testing and feedback, I tailored my program to meet my unique goals. For example, after my Dexa Scan and VO2Max test, I realized that my muscle mass and cardiovascular fitness were only slightly above average, despite years of gym time. If I want to ski into my 80s and hike into my 90s, I need to step up my game.
I’ve made some key changes, such as:
Increasing time at 90%+ heart rate max with longer HIIT intervals
Shifting to heavier weightlifting to boost muscle mass
Increasing protein intake to 150g a day and adding creatine
The goal is to build a training program that aligns with your goals. For me, this means mixing Zone 2 training with sweet spot training to stay engaged while improving my cardiovascular fitness.
Sleep: Maximizing Sleep Quality
Many people know they need more sleep, but the real challenge lies in improving the quality of your sleep. Here’s my personal sleep protocol:
Get morning sunlight or use a bright light.
Avoid digital devices for at least 30 minutes after waking.
Limit caffeine to a half cup, never after 10 am.
Create a sleep environment that’s cool, dark, and quiet.
Practice a wind-down routine, like reading or breathing exercises.
Avoid checking the clock if I wake during the night.
Stick to a consistent schedule of going to bed and waking up at the same time.
Improving the quality of sleep has been much easier for me than trying to increase quantity, and these habits have made a noticeable difference.
Diet: Balancing Longevity and Sustainability
There’s no one-size-fits-all diet, but I focus on a few key principles that work for me:
Caloric Balance: Maintaining a healthy body composition, assessed with Dexa Scans.
Glucose Control: Tracking my metabolic health through blood work and CGM.
Fiber Intake: Prioritizing fiber from whole plants for gut health and glucose control.
Lean Protein: Aiming for 150g of protein daily from lean sources like chicken, fish, and beans.
This approach is flexible but structured, helping me maintain balance without being overly rigid. My daily targets are:
2,000 calories
150g of protein
50g of fiber
This personalized plan helps me stay on track while being adaptable to my lifestyle.