Today in 3 minutes or less:

• 🧬 How To Live Longer

• 🤔 If I Knew…

• 🕹️ It’s All A Game

• 🌐 Smarter, Stronger, Healthier, & Wiser

• ⚡ Man Morning Question

🧬 How To Live Longer

You’ve excelled in your career, built strong relationships, are raising resilient children, and have carved a name for yourself.

But what if you could take it one step further?

What if you could extend this ride, living longer and healthier?

Welcome to the world of longevity.

Longevity, Decoded

Longevity isn't just about living a longer life.

It's about extending the period of life in which we are healthy and active - also known as healthspan.

Living to 100 isn't a triumph if the last 30 years are filled with sickness, pain, and disability.

As per research at Harvard Medical School, parts of our DNA, called telomeres, act like biological clocks.

These telomeres get shorter each time a cell divides, leading to aging and diseases.

However, the New England Centenarian Study tells us that how we live our lives - including our environment - can significantly affect our healthspan.

Based on this, here are three ways to live longer and better.

1. The Brain-Body Connection

Beating the clock and aging is all about taking care of your mind and body.

A study in Psychological Science says that brain exercises and keeping your mind active can help it stay sharp.

A sharp mind and your mental health and can be maintained with:

• Meditation and mindfulness

• Cognitive exercises

• Mental stimulation

• Hobbies

• Continuous learning

For your physical health, the National Institute on Aging says these basic, yet overlooked, activities are key:

• Regular exercise

• Eating a clean diet

• Getting enough sleep

• Stress management*

*Stress is a silent enemy and can wreak havoc if left unchecked.

2. Guard Against Chronic Diseases

Chronic diseases, the silent thieves of longevity, chip away at your healthspan.

These diseases include:

• Heart Disease

• Diabetes

• Cancer

• Obesity

• Arthritis

• Stroke

This is why spotting these diseases early is critical.

A study in The Lancet stresses that regular health checks are not a choice, they are a must.

If you haven’t had a physical exam or blood work done recently, get it on the calendar.

Kickstart your defense against chronic diseases.

3. Learn from Blue Zones

'Blue Zones' are communities where people live long, active lives.

National Geographic tells us their secrets include:

• Plant-rich diets

• Moderate alcohol use

• Regular exercise

• Good friends

• Spiritual practices

The 100-year-old man who's still gardening and laughing didn't just get lucky.

He made choices that led him there.

The Road Ahead

Longevity isn't just about luck.

It's about the choices you make throughout your life.

The power to live a longer, healthier life is in your hands.

Growing old is certain, but how you grow old is up to you.

Further Reading & Listening

To dig deeper into the science of aging and the art of longevity, check out these books, podcasts, and newsletters:

Books

• Outlive

• Forever Young

• Change Your Brain Every Day

• The Blue Zones

• Lifespan

Podcasts

• The Peter Attia Drive Podcast

• The Dhru Purohit Show

• The Doctor’s Farmacy

• Huberman Lab

• The Human Upgrade

• The Genius Life

Newsletters

• Thrive 25

• Harder To Kill

🤔 If I Knew…

🕹️ It’s All A Game

Source: Zach Pogrob - @behaviorhack

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⚡ Man Morning Question

For you to consider:

What’s one thing you can stop doing that will improve your health?

What’s one thing you can start doing that will improve your health?

Reply to this email or drop a comment with your thoughts about this question.