Longevity doctor shares 5 foundational habits to build long-term health: Sleep, muscle, nervous system regulation…

The long-term health trajectory of individuals is set by everyday habits. Dr Vass shares five of them to focus on.

The long-term health of an individual is determined by their daily habits. According to Dr Vassily Eliopoulos, a longevity expert trained at Cornell University and co-founder and chief medical officer of Longevity Health, when it comes to longevity, consistency is the key.

Taking to Instagram on March 25, Dr Vass shared, “Most people skip the boring fundamentals because they’re not flashy, even though they determine 80 to 90 percent of your long-term health trajectory.”

He went on to list five fundamental habits that will help amplify our biology instead of fighting against it.

1. Sleep

Dr Vass considers sleep to be the best longevity tool and the very first thing that an individual should work upon.

“Sleep isn't a side habit; it's your hormone stabiliser, recovery system, and brain detox tool,” he stated, listing the guidelines to improve the activity. As per Dr Vass, one should:

• Sleep for seven and a half to nine hours, consistently
• Follow the same bedtime and wake time
• In a cold, dark, quiet room
• No screens 60 minutes before bed
• Take magnesium or glycine (optional)

2. Build muscle

As one grows older, it becomes important to actively work to build muscles to avoid burnout. According to Dr Vass, “Muscle is the most underrated biomarker of ageing.” As long as one trains to build muscles consistently, it works even when they do not train like a professional.

Dr Vass' suggestions to build muscles include:

• Strength train three to four times every week
• Prioritise compound lifts and form
• Eat enough protein to recover
• Track lean mass, not just bodyweight

3. Calm the nervous system daily

“Longevity isn't just about doing more; it's about regulating better,” shared Dr Vass, adding that cortisol control leads to “better hormones, sleep, inflammation, and energy.” His suggestions to calm the nervous system include:

• Five to 10 minutes of breathwork or meditation
• Morning sun exposure
• Priorising walking over scrolling
• Limiting caffeine to the early hours

4. Eat right

Dr Vass insisted that one should eat with blood sugar in mind, and not just body composition. While fat loss is important for many, it is also important to be mindful of our metabolic health. A stable supply of blood glucose results in stable mood, energy, and brainpower. Healthy eating includes:

• Planning meals around protein and fibre
• Walking after meals for 10 to 15 minutes
• Minimising ultra-processed snacks
• Considering CGM (continuous glucose monitor) or tracking fasting insulin

5. Track the right labs early

When attempting to optimise lifestyle, it is important to align our attempts with measured data rather than guesswork. According to Dr Vass, it is important to get the following tests done every year:

• ApoB
• Fasting insulin
• hs-CRP
• Testosterone / Estradiol
• VO2 Max
• Homocysteine

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.