10 rules I follow to become a centenarian

Good (and humid) morning from the UAE,

Let’s agree on something, we executives are a peculiar breed, we have to perform at work, be present at home, and be emotionally ready to interact with hundreds of people daily (In other words, have sufficient patience to deal with challenging people more often than not.)

How to do this while taking care of our health is another story. To be honest, I think I would live longer if I could evict the whole 21st century from my life. But since I can't, here are the 10 rules I follow to become a centenarian.

1. Eat less than you crave: This aligns with caloric restriction principles, potentially benefiting longevity and metabolic health. Consuming fewer calories than desired can regulate insulin sensitivity.

What I do: Eating 3 meals a day within a 10-hour window allows me to have large meals, which helps keep my satiety hormone (leptin) in check.

2. Breathe through your nose: Nasal breathing enhances nitric oxide production, which dilates blood vessels and improves oxygen uptake.

What I do: Nose breathing (alongside losing body fat) will reshape your facial structure.

3. Spend at least 8 hours in bed: Adequate sleep is essential for maintaining circadian rhythms, hormonal balance, and cognitive function. Inadequate sleep increases the risk of obesity, insulin resistance, and cardiovascular disease.

What I do: Some people don’t sleep enough because they lack something called “sleep opportunity.” Spending less time in bed triggers anxiety about having to sleep, which has the opposite effect.

4. Keep your blood glucose low: Maintaining stable blood glucose levels is critical for metabolic health and longevity. Elevated blood glucose can cause oxidative stress, and inflammation, leading to chronic diseases.

What I do: I keep myself at 10-14% body fat. You don't need to be obese to be at risk; you need to ensure your fasting glucose is >100 mg/dl.

5. Hydrate before you caffeinate: Prehydrating before consuming caffeinated beverages helps offset caffeine's diuretic effects and prevents dehydration.

What I do: I consume 33% of my daily total water intake within the first 3 hours of the day.

6. Sit toward the back of the chair: Sitting with proper posture, particularly towards the back of the chair, reduces spinal compression and promotes alignment of the spine and pelvis.

What I do: Use a standing desk and alternate between seated and standing positions. Standing can be as harmful as sitting if you don’t have the right posture and mobility.

7. Don’t reduce junk food, remove it: Eliminating highly processed and nutrient-poor foods from the diet reduces the intake of added sugars, refined carbohydrates, and unhealthy fats, which are associated with obesity.

What I do: I don’t store anything at home that my great-grandmother wouldn’t recognize.

8. As you age, increase protein intake: Aging is associated with a decline in muscle mass and strength, known as sarcopenia. Increasing protein intake, particularly high-quality sources rich in essential amino acids, can help mitigate age-related muscle loss.

What I do: I eat 1.2-1.6 grams of protein per kilogram of body weight daily, spread out over 3-4 meals.

9. Avoid refined carbohydrates altogether: Chronic consumption of refined carbohydrates is linked to insulin resistance, dyslipidemia, and increased risk of cardiovascular disease and type 2 diabetes.

What I do: I use sweetener, in moderation, or flavoring drops for my coffee.

10. Delay caffeine for 60 minutes in the morning: Cortisol levels naturally peak within the first hour after waking. Waiting at least 60 minutes allows cortisol levels to reach their peak, maximizing caffeine.

What I do: I have a maximum of 4 mg of caffeine per kilogram of body weight, with my first coffee two hours after I wake up and my last coffee eight hours before bed.

The good news? You don’t have to follow the 10 rules to live longer or take control of your health, like Jevaise below.

Client of the week - Jevaise Collins - Finance executive (12 weeks)

How did we do it?

• Changed his workout split to spend less time at the gym but increase his output

• Weekly performance reviews to strategize his weekends (social outings were his Achilles' heel)

• Restructured his diet to use fat for fuel instead of carbohydrates

That’s it for today,

I have two slots starting mid June if you are an executive who wants to increase energy, decrease pain and take back control of your health. Click this link to apply to work 1-1 with me

Until next week!

Diego Carrete

Chief Executive Officer @ FIT LIFE FZCO

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