Living a life that’s optimized for longevity is about adding life to your years—not just adding years to your life. A healthy life is the result of daily habits and mindful choices, from what you eat and drink to how you move and sleep, each decision can help set the stage for a vibrant, enduring life.
Here, Dr. Dan Monti, an integrative medicine physician and neuroscientist, shares a glimpse into what a day in the life of someone committed to longevity through integrative health principles can look like.
Nutrition
Dr. Monti recommends that you begin your day by nourishing the body right from the start. Start with a glass of water to rehydrate after a night’s sleep. Our bodies are made up of about 60% water and it is essential for all bodily functions, mental acuity, and physical vitality—even mild dehydration can cause life-impacting side effects such as sluggishness and decreased cognitive function. It is not uncommon for those following longevity-focused lifestyles to drink a gallon of water each day.
Breakfast
For breakfast, consider a balanced meal that includes plant-based proteins and greens. One of Dr. Monti’s go-to breakfasts is a smoothie with a scoop of plant-based protein powder and a handful of spinach. Smoothies are an excellent choice because they are easily enhanced with nutritious ingredients, such as pumpkin seed oil or avocado. If you are practicing intermittent fasting (which Dr. Monti sometimes advocates for), remember the key to experiencing the most benefits of this lifestyle is adhering to your eating window and breaking the fast with real, nutritious food.
Take care to avoid popularized breakfast foods that are high in unhealthy fats or refined sugars and carbohydrates. These types of foods can cause inflammation and energy crashes later in the day.
Lunch & dinner
As your day progresses, Dr. Monti encourages you to keep your meals balanced and nutrient-dense, making sure you’re getting a good variety of plant-based proteins, healthy fats, and especially veggies throughout the day.
Green veggies are an excellent source of magnesium, one of the most critical nutrients our bodies need to function as designed. Nuts and seeds (not peanuts—they are legumes!) are easy to incorporate into most meals and are excellent sources of healthy fats and phytonutrients that help support overall health, so remember to prioritize these life-giving foods when deciding what to eat.
To boost the anti-inflammatory effects of your food, add a drizzle of olive oil over a fresh vegetable salad, use it when cooking your protein, or blend it into a smoothie. Olive oil is a staple in longevity diets around the world, like the Mediterranean diet, which calls for plenty of extra virgin olive oil (EVOO).
Supplements
Whole foods should ideally be your primary source of nutrients, but getting all the nutrients you need from meals is often easier said than done, even for the most health-conscious. Here are a few supplements he often recommends you can take regularly to help fill in the gaps, assuming you have discussed them with your physician:
- Vitamin D3 (5000 IU): Most people cannot get enough D3 in their diet, and it is important for bone and immune health.
- Activated magnesium: Supports cellular function and brain health. It also has been shown to help some people with headaches and supports sleep.
- Omega-3s: These lower disease-causing inflammation and are critical for the brain and nervous system.
- Methylated Vitamin B: B vitamins are great for energy boosts, and the methylated form is often better absorbed and utilized in the body.
- Melatonin: This substance is produced in the brain and can become dysregulated during aging and when traveling across time zones. It is important for healthy sleep function.
If you aren’t sure your nutritional needs are being met or are suffering from chronic, inflammatory conditions, The Marcus Institute of Integrative Health offers targeted nutrition therapy as part of our Anti-Aging & Accelerated Healing programs. Nutrition therapy uses specialized diets, micronutrient therapies, and natural products to improve health and promote healing at the cellular and molecular levels.
A long, healthy life is the result of daily habits and mindful choices that together add up to support longevity over time.
Exercise
Longevity cannot be achieved without an active lifestyle. But you don’t need to spend hours at the gym or push your body to the limits with high-intensity workouts. Low-impact physical activity such as brisk walking, swimming, or yoga, is enough movement to help you maintain a healthy weight, support heart health, and keep your joints and muscles flexible. These exercises also boost your mood and reduce stress. Strength training a few times a week, is highly important as we age, to build and preserve muscle mass.
Try to work in at least 30 minutes of moderate exercise into your daily routine to promote both physical and mental well-being.
Sleep
As the day winds down, prepare for a restful night’s sleep. Quality sleep is critical in physical recovery, mental clarity, and a longer lifespan. Here are five tips to improve sleep quality:
- Create a wind-down routine: Find a screen-free way to signal your body that it’s time to relax. Reading, gentle breathing exercises, meditating, yoga, soft music, journaling, or taking a warm bath are some good alternatives to scrolling on your phone.
- Follow a schedule: Going to bed and waking up at the same time every day helps regulate your body’s internal clock for a better night’s rest.
- Create a restful environment: Block out light and sound to avoid distractions and keep your room on the cooler side at night.
- Eat dinner early: Finish eating at least 1-2 hours before bedtime and keep your last meal of the day lighter for easier, quicker digestion.
- Avoid nicotine, caffeine, and alcohol: These substances can interfere with sleep quality, so it’s best to avoid them in the hours leading up to bedtime.
Read more about sleeping for longevity »
Optimizing your lifestyle for longevity may be easier to achieve than one may think, and the right support can make all the difference.
About Dr. Monti
Dr. Daniel Monti is an integrative medicine doctor and neuroscientist on the leading edge of research and innovation in integrative healthcare. He is the founder and CEO of the Marcus Institute of Integrative Health, as well as founding Chair of the Department of Integrative Medicine and Nutritional Sciences at Sidney Kimmel Medical College, Thomas Jefferson University.
