A quick story
When my aunt turned 62, she didn’t want “more years.” She wanted better years. We started with sleep and strength, added a protein target, and blocked late caffeine. Within a month, her morning joints felt easier; by three months, she was walking hills she used to avoid. That’s healthspan—a life with more capacity, not just more time.
Healthspan vs lifespan (and why it matters)
- Healthspan: years lived with mobility, cognition, independence, and joy.
- Lifespan: total years alive—without quality guarantees.
- Levers that move healthspan: sleep, strength, protein, metabolic health, stress, connection, purpose.
Key idea: The best longevity plans are boring: sleep, lift, protein, sunlight, relationships—done consistently.
8 longevity pillars (women-focused)
- Sleep architecture: 7–9h, consistent schedule, evening light hygiene.
- Muscle & bone: 2–3×/wk compound lifts, daily walking; calcium + vitamin D + K2.
- Protein timing: 1.2–1.6 g/kg/day across meals; prioritize breakfast protein.
- Metabolic flexibility: fiber-rich meals, post-meal walks, resistance training.
- Hormone-aware training: adjust volume/recovery across cycle or menopause symptoms.
- Brain reserve: omega-3, B-vitamins as needed, learning new skills, social connection.
- Stress & nervous system: breathwork, nature exposure, boundaries on screens/work.
- Environment: clean air/water, low-tox habits, daylight and movement breaks.
What about NAD+, spermidine, resveratrol?
- NAD+ support: lifestyle first (sleep, exercise); discuss supplements individually.
- Spermidine: focuses on autophagy support; pair with protein & resistance work.
- Resveratrol: data is mixed; don’t let it replace fundamentals.
- Rule of thumb: Add only if fundamentals are consistent for 6–8 weeks.
Regenerative medicine & AI personalization
- Regenerative ideas: cartilage/tendon protocols, emerging cell-based approaches (clinical guidance essential).
- AI coaches: pattern-spotting on sleep/HRV, habit timing, and recovery—guidance, not diagnosis.
- Data minimalism: track few signals well; review weekly; export/delete literacy for privacy.
15-minute quick start
- Pick a bedtime and protect it (±30 min).
- Schedule two strength sessions this week (push/hinge/squat/row).
- Set a protein target for breakfast (e.g., ~25–35 g).
- Post-meal 10-min walk once daily.
- One social touchpoint this week (call, coffee, walk).
Self-check (8 questions)
Scale: 0 = No, 1 = Sometimes, 2 = Yes. This checks your current longevity practice.
Stronger next decade, starting today 🌱
You don’t need a perfect plan—just a repeatable one. Sleep on purpose, lift what you can, eat enough protein, walk after meals, and keep people close. Tiny, joyful repetitions build a longer, better life.
FAQ
Is longevity just about supplements?
No. Fundamentals—sleep, strength, protein, movement, stress, connection—move the needle most. Consider supplements only after habits are consistent.
How much protein is enough?
Many experts suggest ~1.2–1.6 g/kg/day spread across meals. Discuss personal targets with your clinician or dietitian.
Do I need to track many metrics?
No. Track a few signals well (sleep, HRV, steps/strength). Review weekly, not hourly.
Are NAD+/spermidine/resveratrol required?
They are optional. The basics produce the largest gains. Add selectively with professional guidance.
What’s the first step if I’m overwhelmed?
Fix bedtime, schedule two strength sessions, and take a 10-minute post-meal walk. Start there for two weeks.
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