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1. Prioritize Sleep and Recovery

Place sleep and recovery first in your health hierarchy, as a well-recovered brain is essential for performing any other health-related activities, including mobility and nutrition.

2. Adopt Precision Longevity Approach

Seek personalized health plans based on your unique biomarkers, tailoring nutrition (GAP nutrition) and exercise (e.g., lactate threshold testing to find your ‘fat max’ for 80% of workouts) rather than following generic guidelines.

3. Focus on Health in Critical Decade

Between ages 35-45, establish foundational health habits by getting baseline labs (including testosterone for men), adopting anti-inflammatory nutrition, engaging in resistance training, and building your cardiac fitness (VO2 max) for long-term health.

4. Engage in Impact Exercise for Bones

Incorporate ‘bashing your bones’ through impact sports like basketball, running, or volleyball across your lifespan, as this type of exercise is crucial for maintaining high bone density and preventing osteoporosis.

5. Build Muscle at Any Age

It is never too late to start building muscle; your body will always respond to strategic stress, so begin with bodyweight exercises and progressively advance to free weights, kettlebells, or bands to reverse frailty.

6. Take Pre-diabetes Seriously

If your fasting glucose is consistently around 110 or your A1c nears 6, recognize this as a serious pre-diabetic state with a high risk of developing full-blown diabetes and Alzheimer’s, and proactively engage in weightlifting, cardio, and anti-inflammatory nutrition.

7. Consume High-Quality Protein Daily

Aim for one gram of high-quality protein per ideal pound of body weight daily, ensuring at least 30 grams per meal, to effectively build and maintain muscle mass, prioritizing dense sources rich in leucine.

8. Optimize Workout Timing

Schedule physical activity for times when your brain energy is not needed for deep cognitive work, allowing you to maximize mental performance during your peak hours and physical performance during other times.

9. Increase Menopause Literacy Early

Educate yourself about perimenopause and hormone replacement therapy (HRT) in your mid-40s, making informed decisions based on science, not fear, and building an ‘unbreakable’ lifestyle with consistent exercise and nutrition before symptoms become severe.

10. Get Early Bone Density Scans

Obtain a DEXA scan during perimenopause or in your 40s, especially with a family history of osteoporosis, height loss, or low-trauma fracture, as waiting until age 65 (when insurance typically covers it) is often too late to prevent significant damage.

11. Strengthen Glutes and Core for Running

If you are a runner, prioritize strengthening your glute, core, and hip muscles to stabilize your pelvis and prevent knee collapse, as running is a single-leg sport where muscle imbalance can lead to injury.

12. Maintain Healthy Body Composition

Focus on a body composition with more muscle than adipose tissue (fat) to protect your joint cartilage, as excess weight places 7-9 times your body weight pressure across your joints, leading to wear and tear.

13. Incorporate Standing and Movement

Utilize standing desks or walking treadmills for less brain-intensive tasks like emails or phone calls, and integrate movement into meetings or learning, as kinetic energy can improve brain function and retention.

14. Supplement with Creatine Daily

Consider taking 5 grams of creatine daily, as it is well-studied to help build both muscle and brain function for everyone, not just bodybuilders.

15. Replace Calcium During Breastfeeding

Breastfeeding mothers should be mindful to replace approximately 500 milligrams of calcium daily through whole foods (like prunes, dates, high-calcium dairy) or supplements to rebuild bone density lost during lactation.

16. Prioritize Youth Bone Building

Encourage children and young adults to engage in active lifestyles and impact sports like gymnastics, ensuring adequate nutrition, to build maximum bone density, counteracting the effects of sedentary habits and restrictive eating myths.

17. Cultivate Daily Health Motivation

Find motivation for health by focusing on how good you feel every single day from your actions, rather than relying on distant future promises, as immediate positive feedback sustains consistent behavior.

18. Avoid Smoking for Bone Health

Refrain from smoking, as it acts as a poison to bone healing, significantly slowing fracture recovery, increasing non-union rates, and raising the risk of infections after orthopedic surgeries.

19. Treat Fruit as Nature’s Dessert

Consume fruit sparingly, viewing it as a dessert, and prioritize complex carbohydrates if you choose to include them in your diet, to better manage blood sugar levels and cognitive performance.

20. Utilize Continuous Glucose Monitoring

Consider using a continuous glucose monitor (CGM) to gain real-time insights into how different lifestyle factors, including diet and exercise intensity, impact your blood sugar, enabling informed adjustments to maintain optimal levels.