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Longevity Routine

Longevity Routine

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by Ryan Sagul

Intro icon Longevity Routine - Intro

Everyone wants to live a long and healthy life.

Billions of dollars are spent every year in pursuit of the fountain of youth. 

It’s hard to keep up with the latest trends and advice on your own and weed out the quacks. 

We’ve done the research for you to hopefully keep you young as long as possible.

Here’s a routine with key habits to staying young.

Habits

Morning

Stretching

DESCRIPTION - Stretching your muscles is important to keep your musculoskeletal system in peak performance. Stretching has been shown to alleviate aches and pains allowing you to live a more fruitful life. In addition, stretching dramatically improves mental and physical performance. Stretch every day to reach your ultimate potential as you age.

ACTION - Stretch every day and challenge yourself to have more flexibility.

6X / WEEK

Best Time of Day: Morning

Exercise

DESCRIPTION - Working out keeps your body and mind fresh and young. It prevents mental decline, the risk of dementia and Alzheimer’s, cancer, and mortality. Work out 3-4 times per week for optimal health as you age.

ACTION - Exercise daily for at least 30 minutes to take care of yourself.

4X / WEEK

Best Time of Day: Morning

Morning Sun Exposure

DESCRIPTION - When exposed to the sun, your body produces vitamin D. This improves your wellbeing and mood. However, too much exposure to the sun can cause permanent damage to your DNA. Be sure to get at least 15 minutes of sunlight per day, preferably in the morning before 10 am. If you live in a cold place consider using a sun lamp.

ACTION - Get at least 15 minutes of sunlight per day before 10am.

6X / WEEK

Best Time of Day: Morning

Afternoon

Take resveratrol

DESCRIPTION - Resversatrol, a polyphenol found in red wine, increases NAD+ and the activity of the Sirt1 enzyme. This means increased physical stamina, energy, and better weight control. Consider supplementing with resveratrol for healthy aging.

ACTION - Eat grapes, berries, peanut products or supplements with resveratrol daily.

5X / WEEK

Best Time of Day: Afternoon

Cruciferous Vegetables

DESCRIPTION - Eating cruciferous vegetables keeps your body and mind sharp. Not eating enough of them has been show to cause significant decline in mental alertness. Furthermore, cruciferous vegetables contain non nutritive components such as glucosinolate hydrolysis products, sulforaphane, indole-3-carbinol, and selenium which may reduce your chances of getting cancer by up to 20%. Eat 3-5 servings of vegetables every day.

ACTION - Eat 3-5 servings of cruciferous vegetables every day.

3X / WEEK

Best Time of Day: Afternoon

Evening

Sleep between 6-8 hours per night

DESCRIPTION - High quality sleep is the most important way to live a longer and healthier life. Sleeping too few hours contributes to depression, heart disease, and chronic pain. Sleeping for enough hours will also focus your mind, making you feel younger and smarter. Make sure to get at least 6-8 hours of sleep per night.

ACTION - Make sure you get 6 to 8 hours of sleep a day.

7X / WEEK

Best Time of Day: Evening

Any Time of Day

Socialize

DESCRIPTION - Keep your brain active through social stimulation. Keeping up with your friends will improve your mood and keep your wits sharp. These conversations help prevent Alzheimer’s and other mental diseases. Make sure to socialize everyday to stay sharp, alert, happy and healthy.

ACTION - Engage actively in social activities everyday.

4X / WEEK

Best Time of Day: Any

Hydrate

DESCRIPTION - "Drinking enough water keeps your body in tune, filters out toxins and decreases your risk of heart disease. It also improves your ability to think clearly and act quickly. Make sure to drink 2-3 liters of water every day. Drinking alkaline, ionized water can reduce the amount of free radical oxygen in your body, reducing your risk of cancer, heart disease, and other chronic illnesses. Drinking alkaline water also has been shown to neutralize pepsin and have therapeutic benefits for patients with reflux disease and metabolic acidosis,. Be careful about the material of your water bottle. Most mineral waters leach chemicals from plastic and a large range of them are contaminated with endocrine disruptors. While most of these chemicals are well below the US Environmental Protection Agency (EPA) maximum contaminant level (MCL), storage in hot environments could easily lead to overexposure to these chemicals,. Avoid plastic water bottles where you can and ensure your water bottles are stored according to manufacturer’s recommendations."

ACTION - Decrease consumption of packaged foods, candies, and sodas from your diet.

7X / WEEK

Best Time of Day: Any

Minimize Sugar Consumption

DESCRIPTION - Eating too much sugar prevents repair of collagen and elastin fibers in your skin. This damage makes you less attractive. Furthermore, excess sugar is a key contributor to diseases such as type 2 diabetes and cardiovascular disease. Keep your body healthy by avoiding processed sugars whenever possible.

ACTION - Decrease consumption of packaged foods, candies, and sodas from your diet.

7X / WEEK

Best Time of Day: Any

Core Habits icon Why Core Habits are Important for Longevity

Sources list icon

Sources

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  2.  "Resveratrol ameliorates aging-related metabolic phenotypes ...." 3 Feb. 2012, https://www.ncbi.nlm.nih.gov/pubmed/22304913. Accessed 8 Nov. 2019.
  3.  "A randomized trial comparing yoga, stretching, and a self-care ...." 24 Oct. 2011, https://www.ncbi.nlm.nih.gov/pubmed/22025101. Accessed 11 Nov. 2019.
  4.  "Four-week dynamic stretching warm-up intervention elicits ...." https://www.ncbi.nlm.nih.gov/pubmed/18545176. Accessed 11 Nov. 2019.
  5.  "Why Water Is Key for Anti-Aging - Heart MD Institute." 29 Aug. 2015, https://heartmdinstitute.com/health-and-wellness/water-important-anti-aging/. Accessed 8 Nov. 2019.
  6.  "Benefits of Alkaline Ionized Water By Dr. Hidemitsu Hayashi." https://www.alkalinewaterplus.com/benefits-of-alkaline-ionized-water-by-dr-hidemitsu-hayashi/. Accessed 11 Nov. 2019.
  7.  "Ionized alkaline water: new strategy for management of ... - NCBI." https://www.ncbi.nlm.nih.gov/pubmed/19527469. Accessed 11 Nov. 2019.
  8.  "Potential benefits of pH 8.8 alkaline drinking water as ... - NCBI." https://www.ncbi.nlm.nih.gov/pubmed/22844861. Accessed 11 Nov. 2019.
  9.  "Endocrine disruptors in bottled mineral water: total estrogenic ...." 10 Mar. 2009, https://www.ncbi.nlm.nih.gov/pubmed/19274472. Accessed 11 Nov. 2019.
  10.  "Antimony leaching from polyethylene terephthalate (PET ...." https://www.ncbi.nlm.nih.gov/pubmed/17707454. Accessed 11 Nov. 2019.
  11.  "Assessment of bisphenol A released from reusable plastic ...." 8 Jul. 2011, https://www.ncbi.nlm.nih.gov/pubmed/21741673. Accessed 11 Nov. 2019.
  12.  "Sleep disturbances and chronic disease in older adults - NCBI." https://www.ncbi.nlm.nih.gov/pubmed/15172205.
  13.  "Effects of sleep deprivation on cognition." https://www.ncbi.nlm.nih.gov/pubmed/21075236.
  14.  "Physical exercise, aging, and mild cognitive impairment: a ...." https://www.ncbi.nlm.nih.gov/pubmed/20065133.
  15.  "Nutrition and aging skin: sugar and glycation. - NCBI." https://www.ncbi.nlm.nih.gov/pubmed/20620757.
  16.  "Too much sugar, too much carbohydrate, or just too much ...." 1 May. 2004, https://academic.oup.com/ajcn/article/79/5/711/4690178. Accessed 11 Nov. 2019.
  17.  "The Link Between Dietary Sugar Intake and Cardiovascular ...." 3 Mar. 2015, https://jamanetwork.com/journals/jama/fullarticle/2174010. Accessed 11 Nov. 2019.
  18.  "Fruit and vegetable consumption and cognitive decline in aging." https://www.ncbi.nlm.nih.gov/pubmed/15852398.
  19.  "Cruciferous vegetables: cancer protective mechanisms ... - NCBI." https://www.ncbi.nlm.nih.gov/pubmed/15035868. Accessed 11 Nov. 2019.
  20.  "Aging and Chronic Sun Exposure Cause Distinct Epigenetic ...." 27 May. 2010, https://journals.plos.org/plosgenetics/article?id=10.1371/journal.pgen.1000971. Accessed 8 Nov. 2019.
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 Mood  Confidence  Stress  Health  AntiAging  Sleep  Immunity  Fitness  Energy  Productivity  Focus  Memory  Sharpness
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