August 2, 2022




9 Things You Can Do Today That Will Extend Your Lifespan

At a glance

Welcome to the 1,374(!) new friends of the Mental Models, Concepts, and Frameworks newsletter who have joined us since last week!

This Week: 9 things you can do today that will extend your lifespan

Take Sleep Seriously

Human beings are the only species that deliberately deprive themselves of sleep.

But emerging from research in the last 10 years is an unmistakable message:

Sleep is the single most effective thing we can do to reset our brain and body health each day.

Eat Plant-Based Foods

Eat Plant-Based Foods

In the 5 regions of the world (Blue Zones) where people live the longest, plant-based foods make up ~95% of the diet.

”Meat is like radiation: We don’t know the safe level.”

—Walter Willett, Harvard School of Public Health

See Blue Zones by Dan Buettner.

Lift Heavy Weights

Heavy lifting strengthens your bone density, which reduces the risk of breaks and fractures as you age.

Greater muscle mass elevates your metabolism which helps burn calories keeping you lean.

Finally, your coordination improves after lifting heavy weights.

Intermittent Fast

During fasting, our bodies undergo important changes including increased antioxidant production, DNA repair, and the removal of damaged or dead cells (which can cause cancer).

We weren’t designed to snack all day.

See Lifespan by @davidasinclair for more

Engage In Regular Mobility (Yoga/Stretching)

Sitting all day in the office is a recipe for disaster—our bodies were designed to move regularly.

By staying mobile, you’ll fend off the inevitable injuries that come with old age more easily.

You’ll also feel more energetic.

Limit Alcohol

While a small amount of alcohol consumption is okay for maintaining social connections, overconsumption has dire effects.

It ruins your motivation and will leave you underachieving your potential.

Not to mention the negative effects on the heart and body.

Minimize Sustained Stress

Sustained stress has been shown to increase the biological signs of aging within the body.

The more you stress, the more likely you are to suffer negative effects such as memory loss as you age.

Fighting stress is worth the effort.

Maintain Close Social Connections

People who have close social ties have been shown to be happier, have fewer health problems, and live longer.

Conversely, those with weak social ties tend to have increased later-life cognitive declines and rates of mortality.


You’ve heard this one million times by now.

But, it’s for good reason.

Physical activity is a stressor that activates longevity genes within the body.

The people who live the longest consistently maintain a regular level of daily exercise.

That's it, I hope you enjoyed reading!

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