Reading the High Performance Journal’s recent article on longevity, we found ourselves both inspired and introspective. Dan’s candid reflections on his journey toward a centenarian life resonate with our own philosophy: building a sustainable, balanced lifestyle that prioritizes health, happiness, and community. As people dedicated to health and wellness through our platform at Excel & Thrive, let’s explore how these habits align with our own practices and share a few perspectives.

Dan’s habits provide a roadmap for longevity that combines physical, mental, and emotional well-being. Here’s our take on some of his key points:

Cardio and VO2 Max Training: Dan’s focus on improving VO2 max through cardio aligns with our advocacy for sustainable fitness. Walking, cycling, or even dance are excellent ways to integrate movement into daily life without overwhelming your routine. The 150 minutes of easy zone 2 cardio per week is not just about endurance but also heart health, which is foundational for longevity.

Weightlifting for Functionality: We couldn’t agree more with his emphasis on strength training. Preserving muscle mass isn’t just about aesthetics; it’s about maintaining independence and mobility as we age. For beginners, bodyweight exercises like push-ups or yoga can be excellent starting points.

Dynamic Stretching: Mobility is often overlooked but vital. We incorporate stretches and movement into our morning and evening routines. Simple stretches like spinal twists or hip openers not only improve flexibility but also release tension, promoting relaxation and better sleep.

Sleep as a Non-Negotiable: Sleep is a cornerstone of our wellness philosophy. It’s great to see Dan echo the sentiment that quality sleep is a pillar for maintaining high performance. To anyone struggling with sleep, we recommend evaluating your sleep environment, getting morning sunlight to reset your circadian rhythm, cutting out blue light at night, and making sure that you are getting enough magnesium. Mitolife’s MagATP is a personal favorite.

Related and Recommended Wellness Products

Shop All Recommended Products Here

Nutrition and Mindset: Balance is Key

Dan’s “80/20 diet” and protein-focused eating plan are practical and sustainable. At Excel & Thrive, we advocate for nutrient-dense, anti-inflammatory foods while leaving room for enjoyment. Life’s too short to agonize over every indulgence. We also appreciate his realistic approach to stress management—not everything has to be perfect, and that’s okay. Some of Dan’s points stood out for their simplicity yet profound impact:

Sitting on the Floor: This isn’t just about mobility; it’s a reminder to stay grounded, literally and figuratively.

Flossing: Who knew such a mundane habit could contribute to longevity? This underscores how small daily actions can compound into big health benefits.

Community and Discomfort: As people who thrive on connection and growth, we wholeheartedly support these habits. Surrounding yourself with supportive people and pushing your limits fosters resilience and joy.

Where We’d Add Our Own Spin

While Dan’s list is comprehensive, We’d like to add a few points:

Mindfulness Practices: Whether it’s through meditation, journaling, or even gardening, cultivating mindfulness can reduce stress and improve overall well-being.

Detoxing from Seed Oils: Seed oils like canola and soybean are pervasive and contribute to inflammation. Opting for healthy fats like butter, tallow, or ghee will make a big difference over time.

Prioritizing Organ Meats: Nutrient-dense and often overlooked, organ meats like liver provide essential vitamins and minerals that support longevity. Heart & Soil offers excellent supplements for those hesitant to try them outright.

Sunlight and Vitamin D: Regular exposure to sunlight supports mood, bone health, and immunity. A walk outside can be both a mood booster and a physical workout.

Read Dan’s Article Here

As Dan eloquently points out, longevity isn’t about perfection; it’s about consistent, intentional habits. If you’re just starting, pick one or two habits from Dan’s list or our additions. Over time, these small steps will compound into a healthier, more vibrant you.

Let’s not just aim to live to 100 but to thrive at every age. What’s one habit you’re committing to today? Share your thoughts with us or or on our social media. We’d love to hear how you’re building your own longevity lifestyle!