Outlive

1. “I think people get old when they stop thinking about the future,” Ric told me. “If you want to find someone’s true age, listen to them. If they talk about the past and they talk about all the things that happened that they did, they’ve gotten old. If they think about their dreams, their aspirations, what they’re still looking forward to—they’re young.”

2. “We spend so much of our time in car seats, in desk chairs, at computers, and peering at our various devices that modern life sometimes seems like an all-out assault on the integrity of our spine. The spine has three parts: lumbar (lower back), thoracic (midback), and cervical (neck) spine. Radiologists see so much degeneration in the cervical spine, brought on by years of hunching forward to look at phones, that they have a name for it: “tech neck.”

3. “One macronutrient, in particular, demands more of our attention than most people realize: not carbs, not fat, but protein becomes critically important as we age. Exercise is by far the most potent longevity “drug.” No other intervention does nearly as much to prolong our lifespan and preserve our cognitive and physical function. But most people don’t do nearly enough—and exercising the wrong way can do as much harm as good. Finally, as I learned the hard way, striving for physical health and longevity is meaningless if we ignore our emotional health. Emotional suffering can decimate our health on all fronts, and it must be addressed.”

4. “There is a parallel concept known as “movement reserve” that becomes relevant with Parkinson’s disease. People with better movement patterns, and a longer history of moving their bodies, such as trained or frequent athletes, tend to resist or slow the progression of the disease as compared to sedentary people. This is also why movement and exercise, not merely aerobic exercise but also more complex activities like boxing workouts, are a primary treatment/prevention strategy for Parkinson’s. Exercise is the only intervention shown to delay the progression of Parkinson’s.”

5. “Overwhelming that you will die as a result of one of the chronic diseases of aging that I call the Four Horsemen: heart disease, cancer, neurodegenerative disease, or type 2 diabetes and related metabolic dysfunction. To achieve longevity—to live longer and live better for longer—we must understand and confront these causes of slow death.”

6. “I learned that children don’t respond to a parent’s anger in a logical way. If they see me screaming at a driver who just cut me off, they internalize that rage as though it were directed to them.”

1. Lifespan vs. Healthspan: Quality Matters More

Simply living longer isn't enough—the goal should be extending healthy, functional years. Many people spend their final decades in poor health, but with proper planning, you can maintain physical and cognitive function well into old age, making those extra years meaningful and enjoyable.

2. Exercise is the Ultimate Longevity Drug

Regular physical activity has more impact on longevity and healthspan than any medication or intervention. Strength training, cardiovascular fitness, and mobility work are essential for maintaining independence and quality of life as you age. Exercise literally slows the aging process at a cellular level.

3. Prevention Beats Treatment

Modern medicine excels at treating acute conditions but is less effective at preventing chronic diseases. Focus on preventing cardiovascular disease, cancer, diabetes, and cognitive decline through lifestyle interventions rather than waiting to treat them after they develop.

4. Sleep and Stress Management Are Non-Negotiable

Poor sleep and chronic stress accelerate aging and increase disease risk more than most people realize. Prioritizing 7-9 hours of quality sleep and developing effective stress management strategies are fundamental to longevity, not optional lifestyle choices.

5. Personalized Medicine Requires Individual Tracking

Generic health advice doesn't work for everyone. Track your own biomarkers, response to interventions, and health metrics to develop a personalized approach to longevity. What works for others may not work for you, so continuous self-monitoring and adjustment are essential.