TODAY, IN 4 MINUTES OR LESS, YOU’LL LEARN:
- The #1 health priority in our household (as recommended by the hundreds of experts I’ve interviewed on the podcast).
- The Japanese secret to a long, fulfilling life.
- Why I’m focused on increasing my VO2 Max in 2024 (and the exact workouts I’ll be implementing to make it happen).
Tell me, how do you want to feel, function and move when you’re 60, 80, and even 100 years old?
Lots of people don’t think this far ahead, perhaps because it feels so far away.
But here’s the deal: the secret to being a happy, healthy, vibrant centenarian starts NOW.
So, to help you age like a boss, today I’m spilling my longevity secrets.
In this article, I’m sharing my personal playbook – a collection of simple yet powerful practices, all backed by science, to help me reach my later years feeling full of life, not regret.
Read on for all the details…
1. Prioritizing Sleep
Almost every single health expert I’ve ever interviewed on the podcast has discussed the importance of sleep. And let me tell you: I listened.
Sleep is particularly crucial when it comes to aging. It might seem like your body is just resting while you’re asleep, but in reality, it’s performing a number of critical functions like waste-clearing and hormone production.
In our household, we focus on sleep as our Number #1 health priority — we’re (healthily!) obsessed with it.
And considering the growing body of research showing its impact on longevity, I’m betting my 100-year-old self is going to be super grateful for this!
2. Embracing Strength Training
Loss of muscle mass (known as sarcopenia) is one of the biggest causes of age-related decline.
And unfortunately, this loss starts way earlier than you might expect — from the age of 30, it decreases approximately 3–8% per decade. Then once you hit 60, the rate is even steeper.
So it’s imperative to not just maintain your lean muscle mass, but ideally, to *build* it too.
The best way to do that? Strength training.
This doesn’t just mean pumping iron at the gym (although if that’s what you love doing, rock on, sister!).
Personally, I love doing my strength training at home. I mix it up with body-weight exercises, kettlebell routines, bands, and light dumbbells. It’s all about keeping those muscles strong and resilient.
As we age, maintaining flexibility becomes crucial — especially if you want to avoid feeling as stiff and creaky as the Tin Man with every passing year!
Regular stretching keeps muscles long and limber, and reduces the risk of injuries and joint pain in later years. It’s an investment in maintaining our range of motion and physical autonomy as we age.
Personally, I love to stretch — it takes me back to my days as a professional dancer. I often do it while listening to a podcast or audiobook.
4. Regularly Using a Foam Roller
Foam rolling is like giving your muscles and fascia a therapeutic massage. It’s great for increasing blood flow to your tissues and tendons, breaking up knots, and enhancing mobility.
Plus, it feels amazing after a long day or a tough workout.
Hot tip: If you’re new to foam rolling, there are plenty of free workouts available on Youtube. Try googling ‘foam roller’ and whatever body area you want to work on (e.g. shoulders, hips, etc.) to find a targeted routine.
5. Consuming High-Quality Omega 3s
Omega 3s are essential fats that our bodies don’t produce naturally. They’re crucial for brain health, reducing inflammation, and may help prevent chronic diseases.
I make sure to include high-quality Omega 3 supplements in my diet.
You can use a high-quality algae-based one, or an ethically sourced fish oil.
6. Soaking Up Daily Sunshine
Research shows that Vitamin D may protect the length of your telomeres (a cellular marker closely linked to aging).
It’s also vital for bone health, immune function, and mental health.
Sunlight is the best natural source of Vitamin D, so I try to get at least 15-20 minutes of sensible exposure daily. It’s also a great mood booster!
7. Working on Increasing My VO2 Max
Your VO2 Max is a measure of how effectively your body can use oxygen during exercise — and the higher it is, the better.
Having a high VO2 Max doesn’t just mean you’ve got great cardiovascular fitness, it’s also been linked to a reduced risk of mortality and longer lifespan.
The best way to increase your VO2 Max is through vigorous activity that pushes your heart rate to its upper limits — think: running, cycling, and high-intensity interval training.
The good news is, you can see benefits from relatively short workouts (the recommended length varies between 10-40 minutes).
Most trainers suggest that even just one of these vigorous sessions per week can lead to major benefits. (So you’re free to stack the rest of your week with medium and lower intensity workouts if you wish!)
8. Focusing on Nutritionally Dense Foods
My diet centers around real, whole foods that are rich in nutrients, with plants front and centre.
A typical day consists of fruits and veggies, whole grains, high quality proteins, and healthy fats like avocado and olive oil.
These foods provide the vitamins, minerals and antioxidants my body needs to function at its best.
Hot tip: My personal aim is to eat an abundance of plants — at least 30 different types of plants per week. If you’re interested in hearing more about this way of eating (and the crucial role that plants and fiber play in creating peak health), check out my podcast episode with Dr Will Bulsiewicz (a.k.a. Dr B).
9. Building Strong Relationships
Strong connections with family and friends aren’t just fulfilling; they’re actually good for your health. They help combat loneliness, reduce stress, and have been linked to increased lifespan.
I LOVE investing time and energy into nurturing these relationships. It’s amazing that while we’re hanging out and having fun, we’re also doing our future selves a favor at the same time!
10. Living My Purpose: Ikigai
Ikigai is a Japanese concept that means “a reason for being.” It’s about finding joy, fulfillment, and balance in the daily routines of life.
And yep, you guessed it: finding and following your ikigai is linked to having a longer and healthier life.
For me, I feel wildly grateful that my work is my ikigai. I absolutely LOVE what I do, and it’s incredible to know that my work isn’t just rewarding me financially, but mentally and emotionally too.
Of course, your ikigai is not just limited to work. You might find a sense of purpose through a hobby, a philanthropic cause, creative pursuits, spirituality or any number of things.
The key is to figure out what floats your boat, then to infuse as much of it into your life as possible.
Hot tip: Doing work you love is one of the greatest longevity hacks ever, because you literally get to embrace your ikigai every single day. If you’re an online business owner, and you want your business to be wildly fulfilling on every level (including financially), then come check out this game-changing FREE training that can help you turn your passion and purpose into profits.
And there you have it – my complete game-plan for aging with health, happiness, and no regrets.
So, what steps are you taking today for your centenarian self?
Remember, it’s not about one-off gestures; it’s about committing to the small, steady habits that compound over a lifetime.
So, here’s to a future where you’re not merely older and wiser, but are living bolder, shining brighter, and overflowing with health and vitality…
Here’s to you, Beautiful! ✨
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Til next time, sending so much love,