Avoid Getting Old Here

Aim for 150 minutes a week of steady-state exercise where you can still hold a conversation but feel breathless. This builds new mitochondria.

Here is a high-impact strategy focused on the three pillars of biological age: 1. Protect Your "Engine" (Mitochondrial Health) AVOID GETTING OLD

Don't let the "old person" in. The moment you say, "I'm too old for that," your biology begins to agree with you. Aim for 150 minutes a week of steady-state

Aging is, in a chemical sense, a slow "rusting" of your tissues. Protect Your "Engine" (Mitochondrial Health) Don't let the

After age 30, you lose 3-8% of muscle mass per decade. Resistance training is the only way to pay this tax. Muscle is an endocrine organ that keeps your metabolism young. 2. Manage Your "Rust" (Oxidative Stress & Inflammation)

Eat until you are 80% full (Hara Hachi Bu). Constant digestion is inflammatory; giving your body "quiet time" via intermittent fasting allows for autophagy —the process where your body cleans out dead or damaged cells.

Do things that force your brain to create new pathways. Learn a language, take up a complex physical hobby like pickleball or dance, or even brush your teeth with your non-dominant hand.