DIET AND NUTRITION

As a doctor, I can’t help but find all the advice on longevity both entertaining and, honestly, a bit overwhelming. With so many diets, fitness plans, and “magic” formulas out there, it’s tough to know what actually works. After years of sifting through the noise, here’s what I tell my patients, friends, and family.

First, let’s get real—there’s always a wildcard. Some people seem to live forever without ever touching kale, running marathons, or meditating. Blame it on genetics or just plain luck—we don’t have all the answers. That’s why I focus less on chasing extra years and more on improving quality of life.

When it comes to diet and exercise, moderation is your best friend. Staying active and eating well are important, but it doesn’t need to be extreme. Safe, sustainable movement is key—no need to run marathons  or take up boxing. Scientists recommend 150 minutes of vigorous activity a week, but let’s be honest, that’s not always realistic. My advice is straightforward:

● Move more—any movement is better than none.

● Keep a healthy weight.

● Aim for a Mediterranean-style diet, but don’t sweat the occasional burger. Vegetables are better than red meat, but hey, a steak now and then is totally fine.

Now, let’s talk sleep because it’s non-negotiable. I’ve tried everything: melanin, white noise, sleeping pills—you name it. Ironically, some of my best naps happen during church or ballgames. My advice? Get sleep however you can. More is always better.

Stress, though, is the real beast. Between global chaos and money worries, staying calm can feel like a full-time job. But trust me, it’s worth it—stress takes a huge toll over time.

Finally, watch out for over hyped tests and trendy gadgets. Influences love pushing expensive blood tests and “biological age” kits, but most of these are unproven. And don’t even get me started on the sketchy supplements or untested drugs out there. Stick to the basics: move your body, sleep well, eat balanced meals, and take care of your mental health.

There’s no magic shortcut to living longer. But focusing on what makes your life fuller, happier, and less stressful? That’s
the best goal you can aim for. And honestly, it’s one worth pursuing.

TOP OF MIND