Stop Majoring in the Minors: What Actually Moves the Needle for Longevity
Ignore the Noise: What Actually Extends Lifespan and Healthspan
In the world of health and wellness, it’s easy to get distracted by shiny objects.
Cold plunges. Infrared saunas. Red light therapy. IV drips. Wearables tracking every micro-variation in your HRV. The list goes on. And while some of these tools may have merit (a few even make it into my own routine), most of them are distractions from what really matters.
I call it majoring in the minors - obsessing over the 2% optimizations while ignoring the 98% that science actually shows drives better health and longer life.
Longevity isn’t complicated. But that doesn’t make it easy.
If you want to live longer and better, the key is to double down on the six core pillars that consistently show up in the research. These aren’t hacks. They’re fundamentals.
Let’s break them down:
🧠 If you want to cut through the noise, I’ve created a Longevity Reset Plan - with comprehensive guides, tools and recommendations for each of the six key pillars below. If you’re interested, reach out to me directly - I’d love to share it with you. 📩
I. Movement & Exercise: The Undisputed Champion
Why it matters: Movement is a potent medicine. Regular physical activity improves cardiovascular health, boosts mitochondrial function, supports metabolic flexibility, enhances mood and lowers all-cause mortality.
📚 The science is clear: Regular physical activity dramatically extends healthspan – the period of life spent in good health, free from chronic disease and disability. It's a cornerstone of longevity, influencing everything from metabolic health and cardiovascular resilience to muscle integrity and brain plasticity.
By understanding and implementing different types of movement, we can unlock a profound capacity for vitality and well-being for decades to come.
My Practice:
I aim for 150–180 minutes of zone 2 cardio weekly (think brisk cycling, swimming, running or hiking).
2–3 sessions per week of strength training, focusing on compound movements and mobility.
Walking meetings and evening strolls with my family to naturally build in movement.
II. Quality Nutrition: Real Food Over Fads
Why it matters: Just as movement is fundamental to physical resilience, proper nutrition is the blueprint for cellular health and a vibrant healthspan. Nutrition is foundational to nearly every biological system. What we eat directly influences every system in our body, from our brain function and immune response to our metabolic efficiency and genetic expression. It's not just about avoiding disease; it's about providing the optimal fuel for sustained energy, mental clarity, physical vitality and resilience against the aging process.
The link between nutrition and longevity is profound. A diet rich in whole, unprocessed foods can reduce chronic inflammation, balance blood sugar, support a healthy gut microbiome and protect against oxidative stress – all key drivers of age-related decline. Conversely, diets high in processed foods, unhealthy fats and added sugars accelerate aging processes and increase the risk of chronic diseases that shorten healthspan.
By making conscious, informed food choices, we gain immense power over our long-term health and quality of life.
My Practice:
Center meals around whole, nutrient-dense foods- mostly lean proteins, plants and healthy fats.
I limit ultra-processed foods and sugar and mostly abstain from alcohol due to its impact on my sleep - but you shouldn’t stress about a celebratory dessert or a drink with friends. Those who know me best are aware of my affinity for a good cookie (or four)!
III. Quality Sleep: The Silent Superpower
Why it matters: Sleep is arguably the single most powerful and accessible recovery tool. It's not passive downtime but a highly active state vital for physical repair, cognitive function and emotional regulation.
Consistent, high-quality sleep is non-negotiable for longevity.
Sleep is when your body heals, your brain detoxes and your hormones balance. Chronic sleep loss is linked to everything from Alzheimer’s to insulin resistance.
📚 Research from Matthew Walker’s lab shows that just one night of four-hour sleep can reduce natural killer cell activity by 70%.
My Practice:
Consistent bedtime and wake-up time, even on weekends. I’m in bed with my book before 10pm and regularly up at 6:00am.
No screens or intense work 1 hour before bed. I’ve had to work hard on the latter given a past history of working well into the evenings.
I track sleep quality (with both an Oura Ring and a WHOOP), not just quantity and prioritize cool, dark and quiet conditions.
IV. Stress Management: It’s Not Just in Your Head
Why it matters: Chronic stress promotes systemic inflammation, accelerates aging, and impairs immune function. Mental fitness is just as important as physical.
Chronic stress is a silent killer, profoundly impacting longevity. It triggers a cascade of physiological responses that, over time, lead to chronic inflammation, hormonal dysregulation, weakened immunity and accelerated cellular aging.
My Practice:
Daily walks in nature (usually 20 - 30 minutes, regardless of weather).
Regular gratitude practice, expressing appreciation for the people I’m lucky to have in my life.
Tech boundaries - I rarely start or end my day with email or social media.
V. Social Engagement: The Hidden Longevity Lever
Why it matters: Strong relationships are consistently associated with longer life, lower risk of chronic disease and better mental health. And besides, what is a life worth living if we can’t enjoy it in the company of others?
My Practice:
Nightly dinner with my family - no phones, just real conversation.
Daily connection with my kids - uninterrupted, intentional time (and usually on their terms - playgrounds, walks in nature, exercise, trips to the farmers market).
I prioritize community and shared purpose as much as exercise or nutrition.
VI. Healthcare, Medication & Supplements: Get the Basics Right
Why it matters: Preventive care, routine screening and evidence-based medications and supplements are low-hanging fruit in increasing both lifespan and healthspan.
A note on supplements: In the comprehensive pursuit of healthspan extension, nutrition and movement form the robust foundation. However, even with the most diligent efforts, modern lifestyles, environmental factors, individual genetics, and the natural aging process can create nutritional gaps or specific physiological needs that food alone may not fully address. This is where strategic supplementation plays a supportive role, acting as a potential enhancer to an already healthy lifestyle.
My Practice:
I get semi-annual comprehensive bloodwork and optimize markers like ApoB, insulin sensitivity and inflammation. Beyond my primary care practitioner, I’ve received tremendous benefits from my engagements with Function Health and Parsley Health.
Supplements? Only the ones backed by real evidence: magnesium, creatine, omega-3s and vitamin D3/K2 - all customized to my biomarkers.
The Bottom Line: Focus on the Fundamentals
It’s not that red light therapy, peptide injections or cold plunges are bad (in fact, there’s promising research surrounding all of these). It’s just that they’re often a distraction. If you’re neglecting your sleep, eating poorly and skipping workouts, all the cryotherapy in the world won’t help.
This is where our attention, effort and money should go. Master the basics. Build systems that make them sustainable. Then, sure - go experiment with the sexy stuff after your foundation is locked in.
Coming Soon: Biohacking or Bullsh*t? Sorting Trends from Truth in Wellness
In my upcoming premium subscriber-only post, I’ll dive deep into the popular trends flooding the wellness space - from NMN to peptide therapy - and break down what’s legit, what’s fluff and what might actually be hurting you.
👉 Upgrade to Premium Now to get early access to that deep-dive.
Let’s not get distracted. Let’s get deliberate. Your future self will thank you.