welcome to the Deep dive today um we're really diving into something I think a lot of us are interested in living a long and healthy life maybe even making it to 100 we've got a stack of Articles here on the latest longevity research and I got to say some of this stuff is pretty fascinating I'm ready to add a few years to my own life well you've definitely come to the right place it seems like everyone's trying to unlock those secrets to a longer lifespan and you know modern science is actually getting us closer what
I find so interesting is how many of these strategies are actually surprisingly simple simple I like that so are you ready to start building our longevity recipe absolutely let's do it okay so let's start with the basics it seems like every single article in this stack agrees diet is absolutely crucial I mean one expert even went so far as to call it the most important factor it makes sense right I mean what you put into your body obviously has a huge impact on how well it functions over time and the is becoming increasingly clear on
this the Mediterranean style of eating is a real winner when it comes to longevity okay so we're talking like lots of fruits vegetables healthy fats the good stuff but there's more to it than just what you eat isn't there you're absolutely right one of the most intriguing areas of research is looking at the power of when you eat this idea of Tim restricted feeding keeps coming up again and again it basically gives your cells a chance to clear out damaged components a process called autophagy which seems to be really linked to longevity so it's like
hitting the reset button for your body exactly so it's not just about what's on the menu but also the timing of our meals I notice a lot of the Articles recommended having like a 12-hour fasting window each day you know what's funny my grandmother who is still going strong in her 90s she rarely eats late at night maybe she's on to something I'd say she probably is and when she does eat I bet her plate is full of colorful veggies oh absolutely she is is all about her greens what else are these you know centenarians
out there loading up on well beans and lentils those are practically longevity Superstars they're packed with nutrients and fiber and then of course nuts are great for healthy fats and whole grains give you that long lasting energy oh and here's an interesting thing a lot of them are eating very little red meat if any at all so it's not about deprivation it's more about like making smart choices which honestly sounds pretty doable okay let's talk exercise for a second yeah I'll be honest the thought of having to become like a marathon runner to live to
100 isn't super appealing I hear you the good news is you don't have to while regular exercise is definitely fantastic the research really seems to be emphasizing consistent low intensity movement throughout the day it's more about just staying active rather than training for a triathlon you know okay that's a relief a lot of these articles mention these blue zones you know there's regions around the world where people are living these exceptionally long lives and what really struck me is that they're not necessarily hitting the gym every day but they are incredibly active in their daily
routines that's it they're out there gardening they're walking to see their neighbors cooking meals from scratch they've really woven that movement into their everyday lives without even thinking about it it's like that saying the best exercise is the one you'll actually do right it shouldn't feel like a chore exactly and here's a really fascinating little tidbit studies are showing that even those short bursts of exercise like taking a Brisk 10-minute walk can actually make a big difference so even if you're super busy you can still reap those benefits of movement just got to find those
little ways to sneak it in so we've got our delicious Mediterranean inspired meals perfectly timed and we're sprinkling in some movement throughout our day what's the next key ingredient in this longevity recipe of ours well this is where things get really really interesting it seems like having a sense of purpose some sort of spirituality or a strong belief system plays a significant role in how long we live okay so a sense of purpose and spirituality and that's actually impacting how long we live that's really interesting need to hear more about that yeah so the research
seems to suggest that people who engage in some type of spiritual practice or who have a strong belief system in general they actually tend to live longer and what's interesting is that it's not necessarily about you know following any specific religion it's seems to be more about those social connections it provides and the overall sense of meaning and purpose so it's about like having that feeling of being connected to something bigger than yourself exactly yeah CU see how that could really contribute to your well-being you know mentally and emotionally which of course all ties into
longevity at the end of the day it all works together right right and you know speaking of connection that's another big piece of this longevity puzzle know it's actually kind of funny because I noticed that kept coming up as I was going through these articles those strong social connections everybody seems to be talking about that it makes sense though when you think about it we're social creatures right connection is in our DNA forward and those strong social bonds really do seem to be a secret weapon for living a longer life you know I read this
one article and they called it Social Fitness oh I like that right it's not enough to just have friends you know you actually have to put in the effort to nurture those relationships schedule that coffee date pick up the phone you got make time for the people who bring you Joy 100% those connections are really what make life worth living and speaking of finding meaning have you come across this Japanese concept of iy guy in your reading yes it's like your reason for being right that's it and it's about so much more than just having
a job or having a career right it's like what gets you out of bed in the morning it's that thing that makes you feel excited about life you got it and the research is really starting to show that having that strong sense of eeka can actually add years to your life and you know the best part it doesn't have to be some big crazy ambition yeah a lot of the Articles had really simple examples which I liked like it could be something as straightforward as gardening or volunteering or maybe you've always wanted to learn a
new language right it's all about finding those things that make you feel alive those things that you're truly passionate about and you know what that actually kind of ties into this whole idea of lifelong learning doesn't it there's this fascinating study from Harvard I think it said it's been running for over 80 years wow 80 years I know it's crazy they basically found that people who make a point of always learning new things and you know having that growth mindset as they get older they tend to be happier and healthier it's amazing isn't it like
our our minds crave that stimulation that new information just as much as our bodies need movement and good food it really does seem like this longevity recipe is all about looking at life holistically you know taking care of all the different as ects of yourself absolutely it's about finding joy in the simple things nurturing your relationships getting your body moving feeding your mind and the most exciting part is it really feels like we have a lot more control than we think when it comes to you know how long and how well we live I think
you hit the nail on the head that's what's so empowering about all this research it's not about you know trying to find some magical Fountain of Youth or anything it's about making these small conscious choices each day that add up over time yeah totally but you know I'm curious what would you say to someone listening who's maybe feeling a little overwhelmed right now honestly I'd tell them to just start small you don't need to like flip your entire world upside down overnight you know just pick one thing one thing that really resonated with you from
our conversation today okay so let's say what like maybe they'll start incorporating more leafy greens into their diet exactly or maybe they finally sign up for that dance class they've been thinking about or maybe it's as simple as calling a friend you know someone they haven't talked to in a while yes it's all about those small consistent changes that make a real difference so it's about progress not Perfection 100% and remember it's never too late to start you know we talk about wanting to live longer but it's really about making those years count it's about
the quality of life not just the quantity exactly adding life to your years not just years to your life I love that you know thinking back to those articles and all this research it really makes me think about my own grandparents h because I mean they really do embody so many of those things we talked about today you know living with purpose staying active having close relationships and I don't even think they're trying you know that's amazing it's just like ingrained in who they are it's like their lifestyle it makes you wonder if that's part
of the secret right maybe it's less about like following some strict set of rules and more about just I don't know embracing a lifestyle that prioritizes you know those connections and having that sense of purpose and well-being I think you just summed it up perfectly it's about nurturing your mind your body your spirit it's all connected well I have to say this whole conversation has me feeling pretty inspired I think I'm going to call my grandma and see if she wants to go for a walk this week I always feel so energized after spending time
with her she's definitely on to something that sounds like a fantastic plan and who knows maybe a few decades from now we'll be sitting here having the same conversation you know sharing stories and comparing notes on longevity now that's a deep dive I would love to have thanks so much for joining me today and to everyone listening here's to a long happy and healthy life
