The 4 keys to longevity 

On this episode of the Health Made Simple Show, we’re diving into the concept of physical longevity: a vital health metric that’s like the sail of a ship, powering us towards a long and healthy life.

Just as a sail harnesses the wind, physical longevity is the vital force that propels us toward our health goals. It’s a complex and multifaceted concept, one that requires careful attention to several key elements in order to fully optimize our life’s journey.

Today we’re uncovering the four keys to maximizing our physical longevity and enjoying a long and vibrant life.

Watch the live show below:

Sleep:

Optimizing your sleep is crucial for physical longevity. To fully understand the quality of your sleep, it’s important to track your sleep data. Gadgets like the Oura Ring, Whoop, Apple Watch, and Garmin can measure how much deep and REM sleep you’re getting each night. REM helps with mental acuity, while deep sleep aids in healing the body and detoxing the brain. 

Need to improve your REM sleep? Focus on your nutrition, especially limiting alcohol intake later in the day. Consider taking pre-bed vitamins like Cataplex B2  to help your body unwind. It’s also essential to practice living with natural daylight and reduce screen time before bed. Aim to get 7-8 hours of sleep per night, with 90 minutes of REM sleep and 2-3 hours of deep sleep.

Blood Sugar Management:

Managing your blood sugar levels is another key element in achieving physical longevity. Higher blood sugar levels can lead to increased free radicals in the body, ultimately impairing your chance at longevity. If you’re monitoring your blood sugar levels, your two-hour post-meal levels shouldn’t exceed 140, while a normal resting level is 100. Levels higher than 140 indicate that your body is likely to experience a significant crash (keeping your body from maintaining a healing state).

Heart Rate Variability:

Heart Rate Variability (HRV) is a measure of what happens between your heartbeats and is indicative of how your nervous system adapts to stress. Improving your sleep and blood sugar levels is an excellent way to optimize your HRV. You can also focus on building a healthy cardiovascular system through regular exercise and walking, while practicing calming techniques to regulate your parasympathetic nervous system. 

Movement:

Finally, movement is crucial for physical longevity. Human beings were designed to be hunter-gatherers, with moderate levels of movement every few hours. However, modern humans typically engage in intense exercise once a day and spend a lot of time sitting. To maximize physical longevity, it’s essential to incorporate movement into your daily routine. This can include regular walking or light exercise throughout the day, taking breaks from prolonged sitting, and engaging in activities that involve moving your body in different ways.

Clinical Insights:

This week on the Health Made Simple Show, I also share my best client stories from the past week in the clinic: 

• A young woman in her late 20s came in asking about how best to prepare for becoming pregnant. Tune in to hear about the go-to prenatal protocol I recommend for anyone thinking about expanding their family in the near future. 
• A male construction worker wanted to start living a healthier way of life for the sake of supporting his family. Listen in to hear the foods I recommended he cut that helped him lose 8 lbs in just one week. 

Don’t forget – Monday, March 27 is the official start of the Carnivore Challenge with our Q&A session. If you’re interested in shedding some pounds, reducing inflammation in your body, and feeling your best going into summer, you’re going to want to join our 4-week challenge.

What’s Next?

I have put together a dashboard of all of my videos, based on health topics, in our Level-Up Health Membership.

This library of health content is low cost, so we can help you on your journey to becoming superhuman! 

Not only is it extensive, but it will continue to expand with new videos each month. Also, you will have the opportunity to share these videos with your friends and family!

Medically reviewed and written by:

Dr. Bart Precourt

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