Are You Overwhelmed by All the Longevity Advice?

Guilty as charged. I don’t think I know many people personally who have been as focused as I have on nutrition, exercise, health, and longevity. At times, it has bordered on obsession. My kids would probably say it is an obsession.

But I have to confess: I am getting a little tired of it all. Because at the end of the day, we must fully LIVE, and that might involve partaking in foods and practices that don’t optimize our health. There, I said it!

Maybe it is because this is my 60th year and I am feeling my age, but I have been reflecting more on what I want my future to look like and how I want to shape it. I have aches and pains in my body that don’t entirely go away. I manage them with an anti-inflammatory diet and exercise, but they are still there, nagging at me.

So, what does one do to optimize health without going insane?

After all these years of trying nearly every diet and protocol under the sun, researching, and working with thousands of people over the past 17 years, there are a few tenets that stand the test of time.

Here goes:

1. Eat whole foods—preferably foods with one ingredient.

Chicken, steak, fish, sweet potatoes, greens, beans, whole grains, blueberries, strawberries, and so on. These are just a few examples of the many different foods found in the rainbow, but what is the one thing they have in common?

ONE INGREDIENT.

Avoid processed foods as much as possible and keep food as close to its natural state as you can. You will do yourself a world of good by making this one change.

I use the 90/10 rule: 90% of the time, I am on it; 10% is for whatever!

2. Move regularly—preferably every day and in nature.

We are DESIGNED to move, not to be sedentary.

Walking, gardening, playing sports, hiking with your dog or friends, and dancing are all wonderful ways to move while doing something you enjoy. You are far more likely to keep moving when you enjoy it!

3. Maintain friendships.

This becomes even more important as you get older. Your kids grow up and live their lives, as they should, and you should be living yours—not living through them.

Maintain friendships, create new ones, and volunteer. Connecting with your community and serving others can be a powerful antidote to loneliness and depression.

4. Lift weights—preferably heavy-er weights.

I use the word heavy-er because some of you are more willing to lift heavy weights than others.

I have worked with THOUSANDS of clients and students, and you have to be honest with yourself. If you simply don’t want to lift heavy, then try weights that are a bit heavier so you challenge your muscles and slow down sarcopenia—the loss of muscle mass that accelerates significantly after age 50.

If heavier weights feel too overwhelming, start lighter. You never know—you might begin seeing results and actually enjoy it. If you feel the results and enjoy the process, you are much more likely to stick with it.

The science on the importance of maintaining muscle mass as we age is undeniable, and the list of benefits is long.

And guess what? Your bones get stronger, too!

5. Create a routine and be consistent—like brushing your teeth.

The people I have worked with who have had the most success are the ones who are consistent. Hands down.

6. Sleep.

Get yourself into a routine. Try to go to bed and wake up at the same time every day, and turn off your phone about two hours before sleeping.

Consider giving up caffeine if you have trouble sleeping. It was a game changer for me.

Take a catnap earlier in the day if needed, but keep it to no more than 30 minutes. This routine has helped me enormously. Try it—or try another sleep protocol—and if you are still not successful, seek professional advice.

Sleep is critically important to our overall health and well-being.

7. Work on balance—in life and literally.

Falls and the consequences of fractures can be devastating. Do everything you can to prevent an unnecessary fall.

8. Be present.

Put your phone down. Leave it at home or in the car. Have more conversations.

It is amazing what can happen when you leave your phone behind and make eye contact with people—whether you are with family and friends, making conversation with a stranger, or simply taking in the rhythms and sounds of nature.

You miss it all when you are looking down at your phone.

Be here. Be present.

These are simply suggestions based on years of experience—both in my own pursuit of better health and in working with countless others in clinical and fitness settings. Start with just one or two. Don’t make it overwhelming. Take small steps and build from there.

This is not about pursuing perfection—and, by the way, perfection is boring! It is about making progress and feeling better about yourself, both mentally and physically.

These tenets are tried and true. All you have to do is take one step in the right direction, and you are on your way.