Tips to Extend Human Healthspan

Benjamin Franklin once said: "Most people die at 25 and aren't buried until 75." We only get one chance at this life. Don't waste it. 8 things I'm doing at 28 to avoid feeling regret at 75: 1. Stretch for 30 min every morning Maintaining joint mobility and flexibility is key to staying active as we age. I dedicate half an hour each day to stretching. It prevents injuries during workouts and ensures I'll still be able to jog and walk with ease in my golden years. 2. Drink a nutrient-packed green juice daily I start each morning with a green juice loaded with vitamins and minerals. It's a powerhouse for gut health and overall well-being. I've noticed a significant boost in my energy levels and mental clarity since making this a habit. 3. A gallon of water per day I use a gallon water bottle so I have no excuses. If it's not empty by the end of the day, I drink more. Staying hydrated is crucial for every bodily function, from digestion to brain performance. It's a simple habit with massive benefits. 4. Workout 5x a week If you don't use it, you lose it. I make sure to get in some form of exercise 5x a week, whether it's weights, boxing, or running. Physical activity not only keeps your body strong, but it's also one of the best ways to boost the mood and manage stress. 5. 8 hours of sleep Sleep is when your body and brain repair themselves. Skimping on it is like running a car without ever changing the oil. I treat my 8 hours of sleep as sacred. It's not always easy, but it's a non-negotiable investment in my current and future health. 6. Incorporate sauna & cold plunge sessions I regularly use a sauna and take cold plunges. The contrast therapy has been shown to: • Improve circulation • Reduce inflammation • Boost immune function It's a simple yet powerful way to build resilience and promote longevity. 7. Red light therapy twice a week 2x a week, I spend 10 minutes doing red light therapy. The specific wavelengths stimulate collagen production and enhance skin health. It's like giving my cells a rejuvenating power-up. The cumulative effects over time are incredible. 8. Meditate for 15 min I carve out 15 min every day to sit in quiet meditation. It's a chance to train my mind, reduce stress, and build a sense of inner peace. In a world of constant noise and distraction, this daily practice has been transformative for my mental well-being. These 8 habits are my long-term investment in a life well-lived. I don't want to reach 75 and realize I let my health and vitality slip away. I want to be vibrant, energetic, and fully engaged in life, no matter my age. It's not about chasing eternal youth. It's about maximizing the quality of the years we have. If you enjoyed this and want more in-depth content like this: Join my newsletter to learn my business principles, systems, mental models, and scaling to $20M annual revenue 👉 https://lnkd.in/ewHNVx4N

Some ideas for you to get you started in your journey for #HealthspanChallenge 2024 Following up on my previous post, I'm going to share some detailed health strategies for January I've set, grounded in scientific research consulted with my doctor and co-founder at Mito Health, Ryan Ware which you might want to pick out one or two to try! 🍏 Nutrition strategies: 1. Kicking off with a 5-day Fasting Mimicking Diet (FMD) - a plant and nuts-based longevity diet. To reset my metabolism. 2. Implementing 16:8 intermittent fasting on weekdays. It's a flexible method that fits my lifestyle. 3. Adopting sequential eating in meals: First fibre, then protein, and carbs. Improving my digestion and energy levels. 4. Cutting out fried foods, sugar, and alcohol for cleaner eating. 💊 Supplement strategies: 1. Starting mornings with AG1 drink. 2. Daily intake of Vitamin B and black coffee. 3. Vitamin D + K oil drops for enhanced well-being. 4. Protein shakes post-workout (from week 2). 🏋️♂️ Workout strategies: 1. A 30-min circuit workout at the local HDB fitness corner, at least 4 times a week. 2. Additional Zone 2 and strength workouts once a week. I'm here not just to share my routine, but to encourage you to find what works for you. And maybe you can find one or two that might be interesting! Every step counts, and every change matters. Small habits, large outcomes! What are your health goals and strategies for 2024? Stay tuned for a mid-January update on the progress, and I would love to hear about yours too! Together, we can attempt to make professional healthspan a priority. #NutritionAndFitness #ProfessionalWellness #MitoHealth #CommunityHealth #TogetherInWellness #HealthGoals2024 #PersonalGrowth #Healthspan #Longevity

#Longevity in 3 Steps (from Eric Topol, MD) Insights distilled from my recent YouTube interview with the world-renowned physician-scientist. 1️⃣ Move With Purpose – Every Day   • 30 min of aerobic activity 5×/week + resistance training 2 – 3×/week is the most powerful way to lower biological age.   • #Exercise consistently outperforms medication for depression and slashes heart-disease and dementia risk. 2️⃣ Eat Real Food, Not “Food-Like” Products   • Base meals on colorful fruits and vegetables, high-quality protein, and healthy fats.   • Cut ultra-processed foods (they make up 60–70 % of the U.S. diet and drive inflammation).   • No supplement, IV drip, or miracle pill beats a plate of whole foods. 3️⃣ Protect Your Deep #Sleep   • Aim for 7–9 hours with a focus on restorative slow-wave sleep that clears brain toxins and cements memory.   • Quick wins: consistent lights-out/awake times, cool-dark bedroom, “digital sunset” 60 min before bed. 💡 Why it matters: Dr. Topol’s data show these habits can extend health-span by 7–10 quality years, even if you start later in life. 🎥 Watch the full interview on YouTube 📄 See the attached PDF on my notes from this talk. Which habit are you doubling down on this week? Let’s build a community of Super Agers. Share your commitment below! 👇 #Longevity #HealthyAging #Healthspan #SuperAgers #PreventiveMedicine #ExerciseIsMedicine #Nutrition #SleepScience #LifestyleMedicine #AgingWell #EricTopol #DrGPT

What would you do with an extra 10 years of #healthy, productive life? What would you pay to maintain a strong body and a sharp mind well into your 80s? Dr. Greger’s new How Not to Age book is a freaking encyclopedia – 600 pages long, with 8,360 scientific references on all things #antiaging science. And guess what, the answer is not a magic expensive pill. It’s our #diet. 🥗 Yes, after all that research, the answer is remarkably simple: 90-100% whole-food plant-based diet 🥦 Eat this: 🥦 Veggies (at least 5 servings per day, focus of leafy greens, cruciferous and variety of brightly colored veg) 🍓Fruit (at least 1 serving of berries and 3 servings of other fruit – an apple a day) 🫘 Beans (at least 3 servings) 🌰 Flax seeds 🥜 Nuts 🌿 Herbs and spices 🌾Whole Grains (at least 3 servings) 🍵 Drink mostly water and tea, and some coffee. 🐟 Occasional fish may be ok (wild caught salmon is best) 👟 Daily exercise (90 min of moderate or 40 min of vigorous intensity) Skip this: 🥩 Meat (especially red and processed meat) 🥛 Dairy (with possible exception to low fat, no sugar fermented dairy) 🍳 Eggs 💪 Excess protein (restrict total protein to 0.35g/1lb body weight) 🍟 Ultra-processed food 🍸 Alcohol, sugary beverages, sports beverages, fruit juice 🧂 Excess sodium 🍩 Excess sugar 🚬 Smoking Just doing that, will add 10 years of healthy, strong, vibrant lifespan. That’s the 80/20 summary. The book provides many other very specific nutrient recommendations, geeks on out supplements (vast majority are useless and some may be harmful) and other tweaks to push the needle further, but they are too many to summarize in the post. I guess you’ll have to read the book and find out for yourself if you want to go to 100%. #longevity #health

Staying Healthy for the Long Run: Our Top Longevity Hacks Living a long, healthy life is a goal for many of us. While genetics and luck play a role, there are also lifestyle habits and hacks that can help boost our chances of longevity. Because we invest in companies focused on longevity and believe in it personally, we do a lot of reading and research on this topic. We (Marcus D. Stroud and Tracy Chadwell) recently gave a Fellow Generated Content session on this at the Kauffman Fellows Global Summit in Nairobi, Kenya. Sleep – Sleep is generally the foundation for everything. Marcus uses Eight Sleep and tracks his sleep with a WHOOP.  Occasionally, he takes cherry extract supplements. Tracy tracks her sleep with her Apple watch and keeps the room at 68 degrees.  Both of us try to keep a regular schedule and aim for as much deep sleep as possible. We also try to stay off our devices an hour before bed and wear earplugs and eye shades.  Exercise regularly - Aim for 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. Weight training is great for building muscle and bone density. Cardio exercises like walking, swimming, cycling boost heart health. In addition to yoga, Tracy likes the data centric classes at Orangetheory Fitness. The Peloton Interactive app is accessible to everyone and is a less expensive and convenient option. For those who truly feel they have no time, the NY Times "7 minute workout" is a great starter, science based and great when you are traveling. Apps that Marcus recommends using include Future and Ladder.  Eat a nutrient-dense, plant-based diet – when thinking about a meal or ordering out, start with veggies. Limit processed foods, added sugar, saturated fats and alcohol. As Dr. Peter Attia says: “no amount of ethanol is recommended for human consumption.” Explore supplements like vitamin D, omega-3s, magnesium and turmeric which have science supporting their anti-aging effects. Tracy also likes to test her levels in between doctor visits with InsideTracker and likes AG1 as a daily vitamin supplement. Marcus likes to use his Future App and a service called Friend that Cooks for his meal prep and tracking his macros.  Manage stress - Chronic stress takes a toll on the body and accelerates aging. Build in daily relaxation practices like meditation, yoga, deep breathing. Tracy does hot yoga 4x per week. Marcus meditates and journals daily. His favorite app for breathwork and meditation is O-P-E-N. A great way to start meditation is the Calm app.  If you don’t have 2 minutes to meditate it may be a sign you really need it! We are not doctors and this is not advice. However, we see many new developments in this space and are sharing what works for us.  What are your go-to tips for living long and living well? We are always interested in learning new ways to optimize my health and lifespan. Looking forward to reading your comments and ideas! #KauffmanFellows #longevity #healthandwellness #agetech #vc

🌎 With World Health Day coming up this Sunday, let's embrace the wisdom of the Blue Zones...    These are regions in the world known for remarkable longevity and vitality with a higher-than-average number of people living beyond 100.    How do they do it? 🤔    They focus on healthspan.    Living a happy and healthy life free from chronic disease and the disabilities of aging.    I’ve taken their habits and coupled them with my expertise from 40 years as a health expert to give you six tips to help increase your healthspan:    🔸 Make Every Meal Count: Load every plate with healthy fat, protein and fiber.    🔸 Build Muscle: Embrace strength training for a functional, vibrant life.    🔸 Don't Sweat the Small Stuff: Find ways to manage your stress levels.    🔸 Optimize Your Sleep: 7-9 hours a day of quality sleep is essential for longevity.     🔸 Cultivate Strong Relationships: Deep, meaningful connections contribute to better health and longer life.    🔸 Find Your Bliss: Pursue what brings you joy and fulfillment.    I don’t want to just age gracefully.    I want to age powerfully! 💪    This means enjoying many more healthy years with family while serving my community and experiencing the beauty of life.    I’m looking forward to living my best decades, and with these strategies, so can you!    #healthandwellness #health #healthcare #aging #globalhealth #worldhealthday  

I recently visited a small village on the shores of Lake Titicaca in Peru. The villagers there live up to 90. Some even hit 100. What's more impressive than their age is their vitality and energy. They attribute this to three simple practices: 1. Clean diets Fresh fruits, locally grown vegetables, fresh fish, and grass-fed meat are staples. 2. Constant movement From farming to walking, physical activity is ingrained in their daily lives. 3. Strong communities The villagers live, work, eat, and sleep alongside each other in a tight-knit community. Their emphasis on clean food, movement, and connection resembles “Blue Zones.” Blue Zones are regions of the world where people live significantly longer than average, often reaching the age of 100, or more. There are currently five of them: • Okinawa, Japan • Nicoya Peninsula, Costa Rica • Ikaria, Greece • Sardinia, Italy • Loma Linda, California By design, these regions make healthy living an easy option. On our trip, we got a taste of this simplicity and left wishing our overly complicated American culture could follow suit. But it’s a long leap from ultra-processed foods, sedentary lifestyles, and rugged individualism to nutrient-dense diets, physical activity, and communal living. What can we do in the meantime? → Eat clean food → Exercise daily → Spend quality time with our people Putting your health first is tough, especially in a culture that doesn’t prioritize it. But we can look to these communities as roadmaps for better health, vitality, and longevity.

When it comes to protecting ourselves from chronic disease, we need to be mindful of the type of carbs we eat. We want to avoid eating ultra-processed carbs high in starch and sugar and low in fiber. A high-carb, ultra-processed diet spikes our blood sugar, which drives insulin levels up, creates oxidative stress, and leads to accelerated aging, shortened life expectancy, and increased risk for chronic diseases like obesity, metabolic syndrome, type 2 diabetes, and even cancer over time. When you eat carbohydrates, choose high-fiber sources with a low glycemic impact (that means they won’t spike your blood sugar). Berries, leafy green vegetables, legumes, and whole unprocessed grains are good sources. Have you tried increasing the fiber in your diet, and have you noticed a difference? DOI:10.1016/j.numecd.2023.11.002 #fiber #cardiovascularhealth #drmarkhyman

It’s difficult to go more than a week or two without coming across a coverage of a new medical development that just might slow down the negative aspects of the biological aging process. Like anyone else, I get excited when I see these stories, but that excitement comes with a note of caution. I worry that if we wait for a “magic bullet” that will keep us "young", we will continue to devalue the benefits of advancing age and we will abandon responsibility for taking care of ourselves. And there should be no doubt, our actions play a huge part in our quality of life as we age. It’s important to remember that just 40% of healthy longevity is medical care and genetics, and 60% is lifestyle and environment. So much of that 60% comes down to our choices. There are countless proactive, preventative things we can do that can extend our healthy years, starting with: ✅Diet ✅Exercise ✅Volunteering ✅Community engagement ✅Social interaction ✅Mental stimulation Even simply having a positive attitude about our own aging makes a difference. But all of this requires us to be a participant in our health and health care. It requires personal responsibility. That’s why people like Juniper Communities CEO Lynne Katzmann and Christian Living Communities CEO Jill Vitale-Aussem use words like “citizenship” in their work. As Lynne wrote in a recent Senior Housing News piece, “We are all health care citizens with both rights AND responsibilities for our own health.” (Link: https://lnkd.in/e5_u-g5d) Similarly, Jill, a Nexus Insights fellow, says “There’s not been one study that says to live a long and healthy life you should live a life of leisure and have everything done for you.” I couldn’t agree more. Of course we want scientists to continue to look for treatments that could improve our later years by extending our health span, not just our lifespan. But we also need a health care system that has more done *with* and *by* older adults, as opposed to having so much done *for* and *to* them. We need to train medical students and doctors to empower their patients, helping them take charge of their own health and healthy longevity. In other words, healthy longevity needs to be less about prescribing a pill, and more about prescribing a lifestyle that older adults can enact on their own. That would be a real breakthrough. (Illustration by Maria Fabrizio, from this smart NPR story: https://lnkd.in/e98VTnUu)

A secret weapon to creating longevity of life is to exercise your mind. We all have known about working your body. But it's equally important to be relentless about working your mind. The hard truth is that this is a hard habit to develop for most people by the time they realize they need to do so. For those of you who are young enough to aggressively develop this habit, please... START! 1. Read (books, not just captions) 2. Explore subject matters laterally and vertically 3. Create and build Si Ramo, who was my mentor and founder of TRW (now Northrop Grumman), lived until he was 103. In his early 80s, Si was an active mentor to me when I as NASA Administrator. He kept up with the latest space business news and provided very focused suggestions. He also engaged the media where he could be helpful. In his 90s, he and I met for lunch once a quarter and enjoyed engaging in conversations about music, technology, politics and the state of our nation. We'd also go out on double dates with our wives and the four of us would always be the last ones left in the restaurant. Si Ramo also received a patent at 100. I have another (best) friend Bob who is my age. In his 70s, he got his photography collection of translucent composites into the Smithsonian. In his 80s, he completed a masters thesis on epidemiology at the University College London. So many people spend thousands to millions to focus on the financial part of retirement planning. But they seem to forget the things that cost nothing and will provide infinite return!