The Longevity List: How to Age Strong in Body, Brain & Mood
If you’re over 40 and your energy crashes by 2 p.m., sleep is playing hard to get, and your body reacts to wine like it’s poison—congrats, you’re aging. But here’s the thing: aging doesn’t have to mean falling apart.
You’re not doomed to decline. You’re just being called to level up—and The Longevity List shows you how.
Longevity isn’t about living forever—it’s about living well for as long as you’re here. That means keeping your muscles, mind, hormones, and general sense of humor intact. The way to do that? Five habits. Uncomplicated. Evidence-backed. Non-negotiable.
The Longevity List: Five Pillars of Longevity
Nourish with Purpose
- Build meals around actual food: veggies, protein, healthy fat
- Eat 30+ plants a week (yes, herbs and spices count)
- Prep once, eat smart all week—roast, batch, repeat
- Just because it says “plant-based” or “keto” doesn’t mean it’s not junk in disguise.
- Hydrate. And no, coffee doesn’t count as water
Eating for longevity isn’t about labeling yourself keto, paleo, or plant-based. It’s about eating real food consistently.
Move with Joy (or at Least Intention)
- Strength train 2–3x/week like your bones depend on it—because they do
- Do cardio 3x/week: brisk walking, hiking, intervals, chasing the dog
- Scatter movement into your day like confetti—10 squats here, a flight of stairs there
- If you hate your workout, try a different one—don’t quit!
- Roll out your fascia and stretch. Your low back will thank you
These foundational behaviors aren’t about six-packs. They’re about being able to carry your groceries, chase your grandkid, or get up from the floor without groaning like a cartoon villain.
Treat Sleep Like the Asset It Is
- Go to bed and wake up at roughly the same time (yes, even on weekends—sorry)
- Wind down with something that doesn’t light up your brain like a casino
- Cool, dark, quiet. Like a cave. But with better sheets
- Track patterns. Not obsessively, just with curiosity
- Try magnesium if your brain’s still rehearsing the day at midnight
Sleep is free therapy and the foundation for every system in your body. Prioritize it like your sanity depends on it—because it does.
Guard Your Sanity
- Start with 3 things you’re grateful for. Every day. No exceptions
- Breathe like someone who actually wants to calm down
- “No” is a full sentence. Use it
- Surround yourself with people who energize you—not drain your battery
- Make room for joy (yes, joy). Even five minutes of it
Mental fitness is part of the longevity equation. You can’t age strong if your nervous system’s fried.
Take the Driver’s Seat on Your Health
- Get your screenings. Mammogram, DEXA, hormone panel. Book them
- Know your numbers: A1C, cholesterol, blood pressure
- Cardio isn’t optional if you want to keep climbing stairs at 80
- Ask your doctor about supplements—but don’t fall for Instagram science
- Know your family history. Then use it to outsmart your DNA
No one’s going to care more about your health than you. This part of The Longevity List is about staying informed, not overwhelmed.
Start where you are. Not where filtered fitness culture wants you.
You don’t need to flip your whole life upside down. Pick a pillar. Start small. Be consistent. Then build.
Because you’re not here to fade. You’re here to stay strong, sharp, and in charge—for a long, long time. The Longevity List is your roadmap. Because you’re not here to fade. You’re here to stay strong, sharp, and in charge—for a long, long time.
Ready to stop winging it and start aging on purpose?
Grab The Longevity List, pick one habit, and start today. Your future self will flex a grateful bicep.
💪 Start with strength training