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Ten Ways to Live Longer

1. Get a genetic test and a skilled pro to explain it. 

2. Walk six miles a day every day. Better to do in the morning to make sure it gets done. 

3. Lift weights 5x a week. This reduces sarcopenia (muscle wasting) and osteopenia (bone loss).

4. Run 5x a week for 45 minutes. If you can stay at 75% of your max heart rate you'll trigger neurogenesis and make new embryonic neural stem cells. You'll make new brain cells. 

5. If you always take the stairs, you'll always be able to take the stairs. At least twice per flight take two steps at a time. 

6. Embrace intermittent fasting and limit eating to an eight hour window. At the end of this, set an alarm and don't eat again for at least 16 hours. If you can make the window shorter, even once or twice a week, do so. 

7. Take an age-appropriate multivitamin daily. It's easy to do, therefore it's easy not to do. Make sure you supplement with Vitamin D. 

8. Take a probiotic with at least 15 strains. 80% of the metabolites in your blood are from your gut microbiome. 

9. Make sure to eat many fresh organic colorful vegetables, preferably daily. 

10. Develop daily habits for keeping your mind peaceful and creative, like making lists. Try puzzles and games and do things that take some learning at least weekly. 

    1. Eat More Fruits and Vegetables

    Fruits and vegetables are packed with nutrients and antioxidants that are essential for good health. Eating a diet rich in fruits and vegetables has been linked with a lower risk of many chronic diseases, including heart disease, stroke, cancer, and type 2 diabetes.

    2. Get Regular Exercise

    Exercise has numerous health benefits and is an important part of a healthy lifestyle. Regular exercise can help reduce the risk of chronic diseases such as heart disease, stroke, and type 2 diabetes. It can also help improve mental health, increase lifespan, and reduce the risk of developing dementia.

    3. Quit Smoking

    Smoking is one of the leading causes of death in the world. Quitting smoking can reduce the risk of developing chronic diseases such as heart disease, stroke, and cancer. It can also help improve mental health, increase lifespan, and reduce the risk of developing dementia.

    4. Limit Alcohol Consumption

    Drinking alcohol in moderation has some health benefits, but drinking too much can lead to serious health problems. Excessive alcohol consumption can cause liver damage, heart disease, cancer, and other chronic diseases. It can also shorten lifespan and increase the risk of developing dementia.

    5. Get adequate sleep

    Getting enough sleep is important for good health. Sleep helps the body repair and rejuvenate itself. It also helps improve mental health, cognitive function, and overall wellbeing.

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