Actively set up your surroundings to naturally nudge you towards healthier behaviors, rather than relying on willpower. This means living in environments where you’re nudged to move more, eat better, and socialize more without conscious effort.
Consciously curate your immediate social network by spending time with family and adding happy, healthy friends. Your social circle profoundly influences your health behaviors, happiness, and longevity without you even realizing it.
Shift your diet to be 90-95% plant-based, focusing on whole grains, greens, tubers (like sweet potatoes), and nuts. The cornerstone of every longevity diet in the world is beans; eating a cup of beans daily is predicted to add about four extra years to your life expectancy.
Articulate why you wake up in the morning by identifying your values, what you love to do, and what you’re good at. Ensure you have an outlet for these aspects, whether through work, home life, or volunteering, as purpose is linked to living 7-8 years longer.
Prioritize cooking at home using simple, inexpensive, whole plant-based ingredients like beans, whole grains, and root vegetables. Focus on making these meals taste delicious, quick (under 20 minutes), and easy (one-pot) to ensure long-term adherence to healthy eating.
Live in an environment that occasions walking for daily errands, work, and social visits. Reduce reliance on mechanical conveniences for housework and yard work, and consider having a garden, to unconsciously nudge yourself into consistent physical activity.
Cultivate an appreciation for older people and the process of getting older. Research shows that a poor attitude towards aging can lead to shorter lives, while a positive outlook can contribute to greater happiness and longevity.
Be skeptical of the anti-aging industry’s promises of pills, supplements, hormones, or stem cells. There is no proven intervention that reverses, stops, or slows aging in humans, and these quick fixes often fail to deliver long-term results.
Eat slowly, preferably with family or friends, to allow your body to register fullness and avoid overeating. Additionally, avoid eating when stressed, as cortisol can interrupt digestion and create an inflammatory situation in your body.
Incorporate a moment of gratitude or ‘grace’ before meals to punctuate your busy life and honor your food. Additionally, practice ‘harahachibu’ by stopping eating when your stomach is 80% full to prevent overconsumption.
Consider moving to a location known for higher happiness, better air quality, and walkability, as changing environments can significantly increase your happiness. Utilize resources like the GALP Well-Being Index or Walk Score to inform your decision.
Support or work towards changing city policies to favor healthy food over junk food, pedestrians and cyclists over motorists, and non-smokers over smokers. These community-level interventions can lead to significant improvements in public health, life expectancy, and happiness.
Develop the skill of reading academic papers, as it opens up a world of insights not available through secondhand interpretations. This practice can provide a deeper understanding of various subjects.