My friend Ken Rutkowski, who founded the men's community METal, wrote an essay called "The Yolks on Us." It opens in a high-end biohacking clinic where the egg yolks look almost theatrical, and it asks a fair question: can expensive food really buy you more years? It got me thinking about what I tell men who ask me about longevity.
My answer is always the same. The longevity basics for men are boring, and they work.
1. Build your engine
Cardiorespiratory fitness is one of the strongest signals of how long you will live. In a Cleveland Clinic study of more than 122,000 adults who had treadmill tests, higher fitness was linked to lower long-term mortality, with no upper limit of benefit seen. U.S. guidelines call for at least 150 to 300 minutes of moderate activity a week. Brisk walking counts.
2. Keep your muscle
The same guidelines call for muscle-strengthening work at least 2 days a week: weights, push-ups, bands. Strength keeps you independent later, and it protects you from the falls I treat in the ER every week.
3. Sleep like it is training
At least 7 hours a night. If you snore loudly and wake up tired, ask about sleep apnea. More in my post on sleep after 40.
4. Keep your people
Loneliness is linked to heart disease, stroke and early death. Your friendships are part of your health plan. Start with my Bring a Brother tool.
5. Do the obvious things first
Do not smoke or vape, keep alcohol low, and know your blood pressure. Get the screenings on your checkup list. None of this is expensive. All of it beats a fancy egg.
Starting a new exercise plan with heart disease, diabetes or chest symptoms? Talk with your doctor first. Chest pressure during exercise is a 911 call.
Want a bigger circle? I meet with men most Saturdays at METal, a community for men in media, entertainment, technology, arts and leadership founded by my friend Ken Rutkowski. That link is my personal guest and referral link.
I speak on this to men's groups, companies and conference stages. Book me to speak, or read more at https://www.HarveyCastroMD.com.