Add Life To Your Years: A Practical Guide To Longevity

Welcome to another edition of the Doctor’s Note where we talk about what’s on our minds when it comes to your health.

This week I’m taking you on a deep dive into longevity—what it really means, why it matters, and how you can take reasonable, effective steps to improve both your lifespan and your healthspan. After dedicating four decades to family medicine and years studying anti-aging science, I’m convinced that healthy living is about so much more than just preventing disease—it’s about thriving throughout your entire life. My recent conversation with Bryan Johnson, the tech entrepreneur turned health experimenter, got me thinking about what works, what doesn’t, and what actually matters most for the average person.

From nutrition, weight control, and sleep - to hormone management, relationships, and the science of supplements, I touched on the habits and advances shaping the longevity conversation. It’s easy to get distracted by sensational headlines or expensive gadgets, but when you boil it down, living better (and longer) rests on practical, research-backed habits that anyone can start today.

PODCAST NOTES

• Lifespan vs. Healthspan—Understanding the Difference: It’s not enough to simply live longer, the real goal should be extending the years you spend healthy, active, and engaged. Many Americans experience a long period of frailty or illness at the end of life, but with the right strategies, we can compress that decline and maximize quality of life right up to the finish line.

• Don’t Overestimate the Role of Genetics: While people often chalk up longevity to genetics, the truth is your DNA only tells part of the story. Most of your longevity is shaped by daily choices and environmental factors—nutrition, exercise, stress, and exposure—so don’t assume your fate is sealed because of family history.

• Nutrition and Weight Control Remain Foundational: The biggest contributors to America’s declining life expectancy are poor nutrition and our obesity epidemic. Limiting processed foods, maintaining a healthy weight, and reducing inflammation can dramatically decrease your risk of chronic disease and increase both the length and quality of your life.

• Exercise—Find Activities You Can Stick With: Consistent, lifelong exercise does more than keep you fit—it can literally add years to your life. Sports with social engagement and intervals, like tennis or pickleball, stand out for longevity benefits, but any form of movement (cardio, strength, flexibility) counts toward protecting your future self.

• Sleep is the Great Equalizer: Even the best biohackers in the world, like Bryan Johnson, will tell you that sleep is crucial for cellular repair, brain health, and controlling the pace of aging. Monitoring your resting heart rate and focusing on nasal breathing (not mouth breathing) at night can help you get the restorative sleep your body needs.

• Optimizing Hormones Is More Important Than You Think: Managing hormones isn’t just about estrogen or testosterone—insulin, thyroid, cortisol, and vitamin D all play a critical role in maintaining health and extending health span. Both men and women benefit from hormone testing and, when appropriate, carefully monitored replacement to prevent the many diseases related to hormonal decline.

• Stress Management and Relationships Are Just as “Medical” as Anything Else: Chronic stress wreaks havoc on your body by chronically raising cortisol levels and paving the way for illness. Strong relationships and managing stress aren’t luxuries—they are vital to your health and longevity, influencing not just mood but your very physiology.

• Track, Tweak, and Supplement Smartly: Technology like glucose monitors and wearables (OURA ring, Whoop band, etc.) lets you personalize your health approach and catch problems before they spiral. Thoughtful supplementation—especially for things like telomere health or metabolic control—can help, but should always complement (not replace) fundamentals like food, exercise, and rest.

So here’s my call to action: Don’t get overwhelmed thinking you need a millionaire’s biohacking budget to live a longer, healthier life. Focus first on what you can control—your habits, your mindset, and your daily health choices. Start moving, eat better, sleep deeper, build strong connections, and consider getting your hormones checked.

Longevity isn’t reserved for the elite, it’s within reach for anyone willing to take small, deliberate steps. Let’s add LIFE to your years. 

Stay educated. Stay healthy. 

Till next week.