Everyone wants to control how long they live. But most longevity advice are flat-out wrong. Here are 9 doctor’s advice to live longer & look younger: 1. Build muscle mass

Everyone wants to control how long they live. But most longevity advice are flat-out wrong. Here are 9 doctor’s advice to live longer & look younger: 1. Build muscle mass

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9. Creatine (yes, really) Not just for bodybuilders. • Supports brain energy (ATP) • Preserves muscle • Protects against age-related decline 3–5g/day = better brain + better aging.

8. Eat more fermented foods Your gut controls inflammation, immunity, and mood. Best options: • Sauerkraut • Kefir • Kimchi • Miso A healthy gut is a long-life multiplier.

7. Mediterranean diet The best-studied longevity diet on Earth: • Olive oil • Fatty fish • Vegetables • Nuts & legumes • Red wine (optional) Lowers risk of heart disease, cancer, Alzheimer’s, and early death.

6. Build strong relationships This one is the one most people miss. Study after study shows: • Isolation = increased mortality • Community = resilience, lower cortisol, better immune function Longevity isn’t just physical. It’s emotional too.

5. Monitor and lower ApoB ApoB is the protein on bad cholesterol particles that drive heart disease. Lower it through: • Fiber-rich foods • Omega-3s • Strength training

4. Do Zone 2 cardio weekly You do need to do cardio, but the right one. This low-intensity training improves: • Mitochondrial density • VO2 max • Fat metabolism It’s the cardio sweet spot for healthspan. Walk, cycle, or hike at a pace where you can still talk.

3. Intermediate fasting Time-restricted eating improves: • Insulin sensitivity • Inflammation markers • Cellular repair (autophagy) Eat within a 10-hour window. No extreme fasting required.

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2. Fix your sleep timing, not just duration Sleeping from 10PM–6AM aligns with circadian repair: • 10PM–2AM → physical repair (hormones, muscles) • 2AM–6AM → mental repair (memory, cognition) Late sleepers miss key regeneration windows.

Muscle mass is the #1 predictor of longevity in older adults. • Prevents falls • Supports glucose control • Boosts testosterone and immune strength Strong is how you stay long :)

Disclaimers: Legal action will be taken if you pirate the thread. I earn from some affiliate links I share, & nothing I share is medical advice. Please, spend a minute if you enjoyed this thread to Follow + Like + Repost. It means the world to me.

There are more myths busted in the full podcast. It’s a great watch, and all the videos in the thread are from the podcast. Check out the whole podcast here: https://t.co/g0soJIjDWg

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5. Myth: Your genes decide everything. Genetics matter. But Lieberman says: “Genes load the gun. Environment pulls the trigger.” Your choices—movement, food, sleep, mindset—shape your health far more than you think:

4. Myth: Cardio for weight loss. Wrong. Exercise (especially cardio) has modest effects on fat loss. Its true value: • Brain health • Cancer prevention • Longevity • Muscle preservation • Reduced dementia risk Just not efficient for fat loss.

Retirement is when the body starts deteriorating: • Mitochondria die • Muscles shrink • Inflammation rises • Brain fog increases • Repair processes shut off Ancient humans moved till old age, working, walking, and helping the tribe.