Today’s Goals

I aim to discuss how I’m improving my healthspan. This isn’t about drastic measures like infusing myself with youthful blood or taking experimental drugs. Recently, I wrote about "Blueprint," an innovative approach to understanding lifespan.

Instead of resorting to extreme methods, I’ll share how to leverage lifestyle changes to outsmart aging and thrive.

Living Longer

It seems everyone around me is eager to live longer, which isn’t surprising given my background in medicine—a field constantly unveiling breakthroughs to enhance health. Just this morning, I noticed a headline in the Washington Post about the FDA approving Wegovy, a weight-loss drug aimed at reducing heart disease risk.

However, some news stories make me ponder the future of humanity, such as a recent CNN article discussing a man who received 217 COVID-19 vaccines.

Defining Healthspan

Healthspan is a relatively new term that lacks a universally accepted definition, but it generally refers to the period in life spent in good health, free from chronic diseases associated with aging. In essence, it's the time when you feel well before confronting age-related health challenges.

To me, living a long life is not worthwhile if those later years are plagued by illness.

Understanding Healthspan: Common Misconceptions

What constitutes good health? It’s a subjective idea, and individuals may perceive the same health condition differently. Health is not strictly binary; it fluctuates throughout life, often with periods of better and worse health.

Healthspan vs. Lifespan: The Discrepancy

In light of a recent decline in life expectancy, the United States is now experiencing a rise, mainly due to fewer COVID-19 fatalities in 2022. Nonetheless, a significant issue remains: healthspan is not keeping pace with lifespan. Chronic health conditions such as cancer, dementia, heart disease, and stroke play a critical role in this gap.

This isn’t just an American issue; according to the World Health Organization (WHO), the global lifespan was 73.4 years in 2019, while the healthspan was only 63.7 years.

Action Plan for Improving Healthspan

I want to present my action plan to extend my healthspan, focusing on key lifestyle factors:

• Physical activity
• Nutrition
• Sleep
• Avoiding smoking
• Moderation in alcohol consumption
• Mindfulness
• Community involvement

Let’s dive into these strategies for enhancing your health duration.

Healthspan Enhancer #1: Exercise

I’m not suggesting you hit the gym or run marathons—unless that’s your preference. Instead, aim for at least 30 minutes of walking daily (with a minimum of 10 minutes at a time) as a starting point.

I follow the guidance of longevity expert Dr. Peter Attia, who supports the 80/20 principle: dedicate 80% of your exercise to low-intensity activities and only 20% to high-intensity workouts.

Here’s an example of Dr. Attia’s low-intensity routine: he walks on a treadmill set to a 15-degree incline, maintaining a speed of 3 to 3.4 miles per hour.

How much low-intensity exercise is optimal? Dr. Attia suggests beginners aim for two hours weekly, while others should target three to four hours.

I typically begin my week with at least 2.5 hours in Zone 2 training and incorporate a mix of resistance training, aerobic workouts, and stability exercises into my routine.

Healthspan Enhancer #2: Nutrition

As I prepare for an upcoming physique competition, I’ve focused on shedding weight quickly, especially abdominal fat. After experimenting with various methods, I discovered that calorie restriction was the most effective for me.

However, fad diets often fail to support long-term health. They remain popular despite evidence against them. One reason for this trend is that many individuals believe they are more knowledgeable about nutrition than they truly are.

A Better Approach to Nutrition

Instead of pursuing fad diets, let’s start by eliminating junk food from our diets. I had to say goodbye to my favorite snacks, like pretzels and chocolate chip cookies.

Shopping around the outer perimeter of the supermarket can help you make healthier choices. Years ago, I made significant dietary changes by cutting out sugary drinks and opting for whole fruits instead.

I also practice time-restricted eating, consuming all my meals within a 10- to 12-hour window, a habit linked to longevity in Blue Zones—regions known for their residents living exceptionally long lives.

Strong Social Connections

Research indicates that meaningful social connections are crucial for happiness and fulfillment. Having reliable friends can protect against loneliness and improve both healthspan and lifespan.

Stress Management

Chronic stress is closely tied to various mental and physical health issues, including anxiety, depression, cardiovascular diseases, and other age-related ailments.

Here are some techniques I use to mitigate stress:

1. Stay active through weight lifting and walking.
2. Practice mindfulness through meditation and focused breathing.
3. Incorporate stretching into my routine.
4. Reflect on gratitude each morning and night.
5. Allow time for laughter.

Goals — Closing the Healthspan Gap

According to the WHO, health is defined as "a state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity."

Understanding your motivation for wanting to live longer and healthier will help direct your lifestyle changes. By focusing on expanding your healthspan, you naturally enhance your longevity.

A recent patient expressed her desire to live long enough to see her grandchildren grow up, prompting her to make lifestyle changes aimed at improving her health and lifespan.

What motivates you?

A Woman's Guide to Better Healthspan, Brainspan, and Lifespan - YouTube

This video provides insights into enhancing your healthspan and brain health, emphasizing actionable strategies for longevity.

DO THIS EVERYDAY To Hack Your Age & LIVE LONGER! | Mark Hyman - YouTube

In this video, Dr. Mark Hyman discusses daily practices that can help you hack your aging process and promote a longer, healthier life.