Hey fitness nerds!

Thank you all {{active_subscriber_count}} of you!

Longevity has become a trend, but most people chasing it look miserable. In this issue, I break down the habits that actually extend your life and make it worth living:

This is what I do as to build a long life I actually want to live.

Read 🔽 below! 

💤

IN LESS THAN 10 MINUTES WE WILL COVER:

When I first started working in the hospital, I saw the extremes of ageing every day.
People in their seventies who moved like they were forty. People in their fifties who looked twice that. The difference was rarely genetics. It was habits, built quietly, decades before.

That was my wake-up call.

At twenty-six, I started looking at my own life. Not in years, but in trajectory. How much of it would I actually enjoy? Would I be one of those people still hiking at seventy, or one needing help tying my shoes?

I’m not chasing immortality. I’m chasing longevity that feels human.
The goal is not just to live long, it’s to live well.

That is why I am also writing this newsletter. It is simple, I enjoy it more than my hospital work.

Here’s the system I’ve built, habit by habit, that keeps me healthy without turning life into a lab experiment.

Strength training is the closest thing medicine has to a youth elixir.
After the age of thirty, muscle mass naturally declines by about one % per year. That means by sixty, you’ve lost a third of your strength if you do nothing. And weakness is the start of almost every decline; falls, fractures, metabolic slowdown, insulin resistance, loss of independence.

I train four times a week. Nothing fancy; push, pull, legs, cardio, legs again. The focus is form and consistency, not records.
When you lift, you don’t just grow muscle; you send a signal to your bones, brain, and metabolism that the body is still needed. That’s how you slow ageing.

How to make it enjoyable: lift to music you love, track small wins, and end every session knowing you’ve built something that future-you will thank you for.

Mobility keeps you alive inside your body. It’s what lets you pick up a bag, twist to grab your phone, or sprint for a train without fear of tearing something.

I spend fifteen minutes every morning on a simple mobility routine; ankle circles, hip openers, shoulder rolls, one-leg balance. It’s not aesthetic. It’s insurance.
Mobility keeps the nervous system sharp. It keeps reaction time fast. It prevents the slow tightening that makes ageing feel like shrinking.

How to make it enjoyable: pair it with a morning podcast, do it barefoot by a window, let it become a ritual, not a chore.

Finally serious about weight loss? Join 500,000 weight loss patients & lose pounds of fat every week. MedVi provides highly effective GLP-1 treatments, personalized guidance, and everything you need to see real, consistent fat-loss results.

There are no membership fees, nothing confusing, and no insurance required. Just one simple, science-backed program that helps you get healthier each week.

Start today for only $179 and get free shipping.

Start Your Journey

_{Read all warnings before using GLP-ls. Side-effects may include a risk of thyroid c-cell tumors. Do not use GLP-1s if you or your family have a history of thyroid cancer. In certain situations, where clinically appropriate, a provider may prescribe compounded medication, which is prepared by a state-licensed sterile compounding pharmacy partner. Although compounded drugs are permitted to be prescribed under federal law, they are not FDA-approved and do not undergo FDA review for safety, effectiveness, or manufacturing quality.}

A twenty-minute sauna three times a week is one of the simplest longevity hacks.
It mimics the effects of light cardio. Your heart rate climbs, your circulation improves, and the body releases heat-shock proteins that repair cellular damage. Regular sauna use is linked to lower risk of cardiovascular disease, dementia, and all-cause mortality.

After a shift, the sauna is my reset button. I bring a bottle of water, silence my phone, and sit until I feel the heartbeat slow again.

How to make it enjoyable: use it as quiet time, not punishment. Pair it with cold showers if you want an extra hit of dopamine and discipline.

As a doctor, I’ve seen what chronic alcohol use does; liver inflammation, blood pressure spikes, disrupted sleep, anxiety.
Regular drinking shortens lifespan. No surprise there.

But here’s the nuance: life without any wine, beer, or whiskey can also feel hollow if it means skipping every birthday toast and every spontaneous night with friends.
A drink every now and then, shared over good food and laughter, feeds another kind of health; social connection. And that matters too.

I rarely drink. But when I do, it’s a glass of red wine with a steak, or a gin and tonic on a night that deserves remembering. Never routine. Always intentional.

How to make it enjoyable: treat alcohol like dessert. A reward, not a habit.

Diet is the loudest argument in the longevity world, and the simplest to solve.
Eat mostly whole foods; protein, vegetables, healthy fats, complex carbs. Cook more often than you order in. Avoid ultra-processed foods that come in shiny packaging and have ingredient lists longer than your shift notes.

But don’t worship restriction.
If cake makes you happy, eat the damn cake. The real damage isn’t from one dessert. It’s from a decade of mindless eating.

I eat steak, eggs, Greek yogurt, olive oil, rice, and dark chocolate. I avoid seed oils and sugary drinks. I fast once a week.
And when someone brings homemade cinnamon buns to the ward, I eat one. Guilt burns fewer calories than laughter.

How to make it enjoyable: cook with music on, invite friends, eat with awareness, not anxiety.

If there were a pill that improved memory, fat loss, immune function, mood, and lifespan; it would be sleep.
Seven to nine hours a night isn’t luxury. It’s maintenance.
I used to think five hours and coffee were enough. Then I realized I was collecting fatigue like debt.

Now I guard sleep like a treatment plan. No screens after eleven. Bedroom cool and dark. Magnesium glycinate before bed.
You can’t build longevity without rest; it’s when the repair happens.

How to make it enjoyable: treat sleep as recovery, not surrender. You wake up sharper when you give your body the night to rebuild.

The Harvard Study of Adult Development; the longest-running research on happiness and health; found one consistent predictor of long life: good relationships.
Not supplements, not income, not cholesterol levels. Connection.

The people who live longest are those who don’t isolate. They laugh, share meals, and have someone to call at 2 a.m.
I’ve seen lonely patients age ten years faster than their bloodwork suggests.
So I text friends back. I make time for dinner with people who energize me.

How to make it enjoyable: invest in people who make you feel lighter, not drained. Connection is the most underestimated longevity tool we have.

Life triggers anxiety - especially during the holidays! You don’t have to face stress, anxiety, or even depression alone. BetterHelp connects you to a licensed therapist who’s ready to listen and help you navigate whatever you’re going through. The service is 100% online - with the option to chat, video or message anytime.

Now for a limited time BetterHelp is offering 25% off your first month of therapy - and it’s HSA & FSA eligible.

Just over 5 million people who’ve been helped and start your Betterhelp journey today.

Get started today

_{This email was delivered by a third-party, on behalf of BetterHelp. Copyright © 2025 BetterHelp. All Rights Reserved. 990 Villa St, Mountain View, California, United States.}

Longevity isn’t just physical; it’s emotional endurance.
Stress ages the body faster than cigarettes. Cortisol shortens telomeres, inflames arteries, and steals sleep.
So I train my mind like I train my body.

Meditation for ten minutes before work. Journaling at night. Some days it’s as simple as a deep breath between patients.
You can’t eliminate stress, but you can condition how you respond to it.

How to make it enjoyable: find your version of mindfulness; writing, walking, praying, or silence. The point isn’t to empty the mind. It’s to manage it.

Vitamin D regulates immunity, hormones, and mood. Sunlight resets the circadian rhythm.
I step outside every morning, even if it’s five minutes between patients.
There’s something grounding about feeling the air and remembering you exist beyond screens and pagers.

Nature lowers cortisol, blood pressure, and heart rate. It’s the cheapest form of therapy we have.

How to make it enjoyable: take your coffee outdoors, walk without headphones, look up instead of down.

The longest-living people in the world share one trait; ikigai, the Japanese term for “reason for being.”
Purpose gives structure to health habits. It keeps you moving when motivation fades.

For me, it’s medicine, writing, and building a life that helps others live better. Without purpose, all the habits in the world collapse. With it, discipline becomes easy.

How to make it enjoyable: keep goals visible, remind yourself why you started, and allow the “why” to evolve.

Longevity isn’t complicated.
Lift something heavy. Move every joint. Eat real food. Sleep deeply. Laugh often.
And do all of it consistently enough that your body trusts you.

Health that feels like punishment won’t last. The goal is sustainability, not martyrdom.

A long life isn’t about counting years, it’s about filling them with strength, clarity, and joy.

Don’t chase immortality. Chase vitality.

Longevity isn’t built from fear of ageing, it’s built from respect for the time you have.
When you design your life around movement, nourishment, rest, and purpose, the years take care of themselves.

The point isn’t to live longer than everyone else.
It’s to live so well that time feels like an ally, not an enemy.

Investing isn’t about chasing headlines — it’s about clarity. In a world of hype and hot takes, The Daily Upside delivers real value: sharp, trustworthy insights on markets, business, and the economy, written by former bankers and seasoned financial journalists.

That’s why over 1 million investors — from Wall Street pros to Main Street portfolio managers — start their day with The Daily Upside.

Invest better. Read The Daily Upside.

Subscribe free today.

Make your dream of working online a reality and start a newsletter - join beehiiv for free and don’t pay any renewal fees until you grow your subscriber base >2500 subscribers.

I’ve personally tried plenty of other platforms, and Beehiiv is hands down the best and easiest to use.