Unlocking Longevity: How to Live Better, Longer – Starting Now!
Embracing a holistic approach to longevity as an integrative nutritionist and wellness advocate means aligning modern science with ancestral wisdom to create a lifestyle that supports health span as much as life span. Here’s how to build a comprehensive, actionable strategy grounded in core longevity principles:
1) Master Your Biomarkers:
Understanding and tracking your biomarkers gives you insight into your body’s current health status and aging trajectory.
Key Biomarkers Include:
- Inflammation markers: CRP, IL-6
- Metabolic health: fasting glucose, insulin, HOMA-IR, HbA1c
- Lipid profile: triglycerides, HDL, LDL particle size
- Hormonal balance: cortisol (diurnal), DHEA, thyroid panel, sex hormones
- Liver & kidney detox markers: ATL, AST, GGT, creatine, BUN
- Methylation age: via epigenetic testing (like Horvath clock)
2. Live by Circadian Rhythms:
Your body’s biological clock influences every aspect of health, from sleep to metabolism.
- Sunlight in the morning: (10-20 min) to anchor cortisol and melatonin rhythms
- Time-restricted eating: Align meals with daylight, ideally within an 8-10 hour window
- Minimize blue light exposure post-sunset; use amber glasses and dim lighting
- Prioritize sleep: 7-9 hours in complete darkness; support with magnesium, glycine, or GABA as needed
3. Eat with Ancestral Intelligence:
Modern longevity is deeply tied to the quality and timing of nutrition.
- Eliminate seed oils (canola, soybean, corn): these are proinflammatory and oxidize easily.
- Whole, modified foods: Organic regenerative-grown, pasture-raised, or wild-caught
- Cycle macronutrients: low-carb days, periodic fasting, or protein cycling to stimulate autophagy and metabolic flexibility
4. Detox Daily:
Avoiding and eliminating environmental toxins is key to aging well.
- Heavy metal exposure: Limit mercury from fish, aluminum from cookware, cadmium from cigarettes, or conventional cocoa
- Detox practices: infrared sauna (2-4x/week), daily hydration + minerals (Himalayan salt, trace minerals)
- Binder rotation: chlorella, activated charcoal, zeolite
- Liver support: milk thistle, dandelion, cruciferous vegetables
In my next article, I’ll share 4 more powerful ways to elevate your longevity strategy and turn principles into action.