Strong Father

The Four Pillars of Longevity

Let’s talk about the elusive fountain of youth. I guess that’s inaccurate since I don’t want to live forever. Just imagine that. Living forever in this world sounds more like some type of hell when you really ponder it. Imagine playing a video game and you have an avatar that can’t take damage and can’t be killed and then you must play the same game forever without any new expansion packs or new content. How long until you hate the game and yourself? Getting sidetracked already so I will move on. What we should want is a satisfying or memorable journey and, at the end, the next adventure begins somewhere else if you believe in an afterlife. For the Godless heathens out there, you can a least get sweet oblivion if your right (wouldn’t want to be wrong on that one). So, journey before destination; life before death. With that in mind, let’s talk about longevity instead, which is vastly more attainable with clear goals and metrics.

 I’m not going to cover genetics since there is little to be done but play the cards you were dealt. I guess my two cents would be to know your family history to see if you have any potential road hazards in your future to watch out for and get regular health assessments done. The most meaningful pillars to look at when trying to achieve longevity are exercise, diet, sleep and will. And trust me, they’re more effective than any elixir or snake oil you’ve ever encountered.

Exercise: The Love-Hate Relationship

Ah, exercise. We know we need it; we know it’s good for us, but boy, sometimes it’s just a pain in the glutes—literally. Yet, regular physical activity is one of our greatest antiaging regiments. As they say, “Use it or lose it.” We need this corner of the triforce for the following:

Cardiovascular Health: Aerobic exercises like running, sports, or swimming keep the ticker in top shape. I think a good minimum goal to achieve is to be able to at least jog one mile minimum. If not, start smaller and work up.

Mental Health: All forms of exercise releases endorphins, those feel-good hormones that make you think, “Hey, maybe life isn’t so bad after all.” Hard to live a satisfying life if you feel lousy.

Muscle and Bone Strength: Weight-bearing exercises keep you from turning into a flabby, brittle mess. Resistance training helps you maintain muscle mass and bone density and revs up your metabolism long after the workout.

How much is enough? Aim for at least 3 hours weekly of moderate-intensity exercise. Or do a little less if time is at a premium with high-intensity activity if you prefer sweating like a turkey at Thanksgiving.

Diet: You Are How You Eat

Remember that saying, “You are what you eat?” Well, it’s true to a degree. If you subsist on fast food and sugary snacks, don’t be surprised if your body starts acting like a car with a slipping transmission and a blown head gasket. Soda should be classified as a slow poison and then we combine that sugary swill with high calorie, low nutrition foods. This not only is bad because of what is being eaten, but also bad for how it’s being consumed since we spike our insulin with all that sugar and then all those calories are absorbed and bonded to the body. Here is my quick list of what to focus on:

Whole foods: think fresh fruits, vegetables, whole grains, eggs, lean animal proteins. Whole foods are close to their natural state and have minimal to no processing. Grow your own garden or check out local milk, meat, and produce options in your area if you don’t want to get poisoned by billionaires or giant corporations wanting to make a quick buck or reduce the population.

Healthy Fats: Avocados, true nuts, seeds, olive oil and eggs. These are the fats that won’t clog your arteries faster than my kids flushing toys down the toilet. Eggs have received a bad name over the years, but this is because folks get scared by the natural fats and cholesterol in eggs. Turns out eggs are super healthy if you have closer to two a day. Eggs are a major source of Choline and Vitamin D for your nervous and immune systems.

Moderation: You don’t need to go cold turkey on your favorite treats, but maybe don’t eat an entire pizza by yourself every night. Make sure you are getting enough variety and think of food as another adventure to explore and experience. Intermittent fasting can also be a fantastic way to practice a little self-control and help manage weight.

Sleep: Easily Neglected

Sleep is often overlooked but incredibly important. Quality sleep is crucial for your body’s energy, immune system, and brain to function at their best. While you’re dreaming of that tropical vacation, your body is busy repairing tissues and strengthening your immune system. Adequate sleep keeps your mind sharp and your mood stable. Poor sleep messes with the hormones that regulate hunger. Notice how you crave junk food after a bad night’s sleep? Yeah, that’s why. Her are some tips that may help:

Consistency: Get in and out of bed at the same time every day. Yes, even on weekends.

Environment: Make your bedroom a sanctuary. Cool, dark, and quiet. If it helps, imagine you’re a bear hibernating in a cave.

Healthy Habits: Skip caffeine and electronics before bed. Instead, try reading a book or meditating on a happy experience you had. Do not read news or scroll social media. This will make you anxious, angry, or distracted from allowing your mind to wind down.

Will: Internal drives, meaning, and purpose

Your will is a critical determinant in the quest for longevity. Studies have consistently shown that a strong will to live can significantly influence one’s physical and mental health, leading to an extended lifespan. Individuals who possess a resilient mindset and a positive outlook on life are more likely to engage in healthy behaviors, adhere to medical advice, and recover from illnesses faster. This inner drive not only enhances the immune system but also reduces stress, a major contributor to chronic diseases. In essence, the will to live is a vital force that propels us to overcome obstacles, maintain our well-being, and ultimately, enjoy a longer, more fulfilling life.

Final Thoughts

Here’s the kicker: exercise, diet, sleep, and will work best when combined. Exercise boosts sleep quality, a balanced diet fuels your workouts, and good sleep helps you make better food choices and exercise more effectively. Your will for life and purpose is enhanced when your brain and body are peforming optimully from proper diet, exercise, and sleep while your will enhances your ability to make the right choices. In conclusion, if you want to live a long, healthy life, focus on exercising regularly, eating a balanced/healthy diet, getting high quality sleep, and establishing a solid reason/purpose for continuing to end of your story. Establish all four pillars for maximum longevity, and best of all, it’s within your reach. Just imagine how quickly things could change if we each made a 1% positive change in each of these categories every day! So, live long and prosper as they say.