I researched aging and longevity for 3 years.
And contributed to 11 publications.
If you want to live better longer, then follow these 6 dead-simple steps.
Live not just long, but well. It’s not just about adding years to your life, but life to your yearsâquality over quantity, healthspan over lifespan.
This email builds off a post I made on Instagram last week.
I didnât think anything of it at the time, but it resonated with folks.
In 1 hour it was saved 117 times and shared 107 times.
I hypothesize that men are tired of all the shouting, noise, and over-inflated promises on the internet these days.
That leads them down rabbit holes chasing shiny objects that frankly donât matter.
For example:
- Water wands
- Bulletproof coffee
- Tanning your balls
- Nearly all supplements
- The latest wearable fitness tracker
- The 97 different âdietsâ that are all âbestâ
- Any workout regiment that relies on bands
The simple truth is that most men waste a lot of time and money on things that donât drive results.
But the good news isâŚ
The algorithm for living better longer is quite simple.
And can be broken down into 6 steps.
If you do these 6 things consistently for the next 50+ years, youâll be ahead of the 99% of clowns trying to âhackâ their health:
Step 1: Sleep at least 7 hours per night
If sleep wasn’t 100% essential.
It would have dropped off during evolution.
Prioritize it like your life depends on it (because it does).
Use the 6-3-2-1 sleep system to fall asleep quickly and deeply.
Step 2: Find purpose in what you do
Health is not incessantly worrying about how healthy you are.
Charlie Munger is 99 and still going strong.
Warren Buffet is 93 and crushing it.
Your purpose is your power.
Find it.
Pro tip – get clear on your purpose using this vivid vision exercise.
Step 3: Get 10,000 steps per day
Movement is the elixir of life.
If you stop moving, you die quickly.
Walking is the most underrated medicine on the planet.
If you donât believe me, simply look at any decreased activity study.
The famous Dallas Bed Rest Study is a great example of how not moving is worse for your health than 30 years of aging.
Step 4: Lift weights at least 2-3x per week
Lifting weights is how you build strength, muscle, and power.
Thereâs no shortcut or way around it.
Do this and you’ll age like a boss.
Donât do this and youâll be fragile.
Pro tip – if youâre looking for a place to start, read this on how to build muscle faster.
Step 5: Eat nutritious food
Don’t wait till you’re 70 to realize food is medicine.
And donât confuse yourself with all the âflashyâ diets out there.
Because good nutrition is outrageously simple.
Eat meat, vegetables, some fruit, little starch, and no added sugar.
Note – if it can’t die, it’s not food.
Step 6: Have a community
This is difficult to measure.
But every centenarian I studied had an amazing community.
Surround yourself with friendship, laughter and fun.
You won’t regret it.
Conclusion
Some extra adviceâŚ
Drop your “I know” attitude.
It’s killing your progress.
I don’t care what you know.
I care what you DO consistently.
To quote Tony Robbins:
“Knowledge is not power. It’s only potential power. It becomes power when we apply and use it.â
âĄď¸ Worth your time
This conversation between Kapil Gupta and Naval Ravikant. Itâs a mind expander.
đ¤ A question to ponder
Itâs your last day on earth. How are you going to spend it?
Note differences between your answer and what your day-to-day life looks like now.