4 habits that slow down aging for less than $3/day

Today’s playbook:

• Why drinking less is safer than drinking less

• The test that predicts how long you’ll live

• The organ that controls your mood

• How to rebuild your skin in 3 minutes or less

Happy Sunday,

We often invest in productivity tools, nootropics, and health tech.

But the biological drag slowing us down most?

Unaddressed micro-aging — at the cellular, metabolic, and neurological level.

Today I give you 4 evidence-backed habits that combat aging across:

- Cognition
- Inflammation
- Energy metabolism
- Skin + structural health

…And you can implement them in less than 10 minutes/day — for under $3.

Why drinking less often is safer than drinking less

Science says:

A pooled analysis of 5 large cohort studies showed that daily drinkers had up to a 71% increased risk of liver cirrhosis — even when their weekly alcohol volume matched non-daily drinkers.

Why execs should care:

The liver clears not just toxins — but used hormones, cholesterol, and metabolic waste.
A sluggish liver = elevated cortisol, lower testosterone, brain fog, and slow recovery.

Implementation for busy execs:

• Alcohol Off-Ramp Rule: Drink only on weekends or strategic social events.

• Sub in high-performance options:

  • Sparkling water + sea salt + citrus

  • Rooibos, ginger, or ashwagandha tea post-work

  • Tart cherry juice (bonus: supports melatonin)

Cost: $0 or savings
Time: 0 minutes (just choose smarter)

If you’re interested in learning more about how to balance alcohol and health optimization, click here.

The test that predicts how long you’ll live

Science says:

In a study of over 2,000 adults (ages 51–80), those who performed poorly on the Sit & Rise Test had a 5x higher risk of all-cause mortality.

Why execs should care:

Mobility is not just movement — it’s your neuromuscular battery.
Tight hips, weak glutes, and poor stability = pain, fatigue, less confidence, and worse HRV.

Implementation for busy execs:

• Integrate into desk routine:

  • Use a standing desk mat to stretch while on calls

  • Sit on the floor 10 mins while scrolling or reading

• Daily test: One up-down movement every morning = mobility scan

Cost: $0
Time: 2 minutes total
Bonus: Improves circulation to the brain — critical for executive function.

The organ that controls your mood

Science says:

The gut-brain axis affects mood, cognition, immunity, and inflammation.
A 2025 study found daily probiotic use significantly reduced sadness, irritability, and worry in just 14 days — without reducing positive mood states.

Why execs should care:

An unbalanced gut = impaired decision-making, poor sleep, and chronic inflammation — the enemy of high-performance aging.

Implementation for busy execs:

• Quick gut-support stack (under 3 mins):

  • Greek yogurt or kefir + berries + chia or flax

  • Add garlic, onion, or asparagus to dinner

• Fridge staples:

  • Sauerkraut or kimchi with lunch = effortless microbiome diversity

Cost: ~$1.25/day
Time: <5 minutes
Bonus: Improved nutrient absorption = better ROI from your entire diet.

How to rebuild your skin in 3 minutes or less

Science says:

You lose 1% of collagen per year after age 25. This affects your skin, joint stability, and even mitochondrial energy production.
Topical creams don’t fix it — but dietary collagen can restore skin elasticity and reduce wrinkles.

Why execs should care:

Collagen loss = accelerated skin aging, poor sleep recovery (from joint pain), and reduced workout performance.

Implementation for busy execs:

• Morning ritual stack:

  • Stir 1 scoop collagen peptides into your coffee or matcha (no flavor, zero prep)

  • Or sip 1 cup of bone broth during your midday focus block

• Whole food add-ons:

  • Add citrus or bell peppers (Vitamin C = collagen cofactor)

  • Use chicken thighs, sardines, or eggs 3x/week

Cost: $1.00–$1.50/day
Time: <5 minutes
Bonus: Skin glow = perceived youth + presence in high-stakes rooms.

Total: <10 minutes/day
Total Cost: ~$2.50–$3.00/day

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