5 lessons from 5 years of studying longevity

Hello again from the breezy Atlantic Ocean,

I averaged 20,000 steps a day this week. I also had a lot of caffeine, and I observed a lot in my hometown, La Coruna. The average age is above 60; people live long, very long.

As I write this, I am sitting outside under a northeast breeze, sipping yet another coffee after two hours of deep work.

If we want to outlive our life expectancy and live better longer, we will have to work hard to earn it, through small, incremental changes.

_{The secret to longevity is not to avoid disease. It’s to delay the onset of disease. Studies of centenarians clearly state that these people delay threatening conditions by decades. However, nowadays, most people act only when they are already sick.}

The Strategy: Increase lifespan and health-span

Lifespan is the total number of years we live whereas health-span is how many of those years we remain healthy and free from disease.

Most fatal diseases compound over time, which means they can be preventable with strategic lifestyle interventions.

The Tactic: Optimise muscle mass

3 reasons why muscle mass helps you live longer:

1. Stronger immune system and bone health

   • Exercise stimulates the production of cytokines, which strengthen the immune system and promote the growth of new muscle and stronger bones.

2. Reduced risk of falls

   • Muscle mass supports your exoskeleton, keeping your bones upright and intact. This reduces the risk of falls, which are a leading cause of accidental death in people aged 65 and older.

3. Enhanced brain health

   • Exercise boosts the production of Brain-Derived Neurotrophic Factor (BDNF), which improves the health and function of the hippocampus, a crucial part of the brain for memory.

The Habit: 5 ways to optimize your AM & PM routine

1. Morning Exercise Routine: Engage in 30 minutes of Zone 2 cardio to enhance insulin sensitivity and reduce inflammation through anti-inflammatory cytokines.
   _{Heart rate variability (HRV) is the variation in time between each heartbeat, showing how well the heart adapts to stress and overall heart health.}
   

2. Protein-Rich Breakfast: Consuming 20-30 grams of protein helps stabilize blood glucose levels and reduces cravings by increasing satiety hormones like peptide YY and GLP-1.
   

3. Sunlight Exposure: Spend at least 15 minutes outside in natural sunlight. Morning sunlight exposure boosts serotonin levels which later convert to melatonin for better sleep, and facilitates vitamin D synthesis crucial for calcium metabolism.
   

4. Mindfulness: Engage in 10-15 minutes of mindfulness. These practices reduce cortisol levels, which can decrease inflammation markers like C-reactive protein, and enhance brain regions associated with emotion regulation.
   

5. Healthy Fat Dinner: Focus on lean proteins, vegetables, and healthy fats, which provide sustained energy without causing postprandial blood sugar spikes, thus maintaining metabolic stability.

Executive of the week, Paulo, CEO / Founder

How did we do this? 3 main coaching strategies

1. Adjusted eating timing based on his chronotype
   

2. Set up the right eating frequency for his work schedule

3. Improved mobility to increase range of motion and build muscle faster.

That’s it for today,

Until next time,

Become an asset, not a liability, to those around you.

Ps. When you are ready, there are 2 ways I can help:

1. My 2-minute science-based quiz that will give you clear guidance on the dos and don'ts for your body type, including what workout split to follow and which food groups to avoid Access it here for free

2. Are you 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