Now that I’m 72, hindsight has made a lot of things about health much clearer. Here are ten lessons I wish I’d learned much sooner:
1. You can retrain your taste buds
Our taste buds change over time, so teach them to like healthy foods. Once your taste buds adapt, there’s no real loss of pleasure. Eat almost any food a dozen times, and you’ll begin to enjoy it.
2. Junk food really will harm your health over time
We all make excuses when we’re younger, but the reality is that junk food will harm your health over time. It catches up with you. Start weaning yourself off it now. Stop making excuses for eating foods that undermine long-term health.
3. Alcohol vs. sleep
Alcohol is a cellular toxin. I eliminated alcohol completely in 2022, and trust me when I say, you feel better every day without it. Your sleep improves significantly, especially deep sleep. I often ask people: What’s more important, the drink or the sleep?
4. Drink a nutrient-packed smoothie every morning
I drink a smoothie for breakfast every day, made at home with a high-speed blender like a Vitamix. I aim for at least 50% vegetables (especially leafy greens) and 50% fruit. I also add various nutritional powders like amla, golden milk, and matcha, along with flax and chia seeds. Drinking this every morning will supercharge your immune system. Since starting this practice, I rarely get sick.
5. Eat earlier in the day and lighter at night
Concentrating your food intake earlier in the day and eating lightly in the evening helps keep weight down and improves sleep quality. This simple shift can make a surprisingly big difference over time.
6. Exercise daily
Some form of quality exercise every day is essential. I aim for at least 90 minutes. The more you exercise, the better you feel and the better you sleep. Bonus points if you exercise with friends!
7. Meditate at least 20 minutes a day
Daily meditation helps you relax and quiet the mind, but it also deepens your connection to your inner spiritual self.
8. Do Pilates
I didn’t start Pilates until two years ago, and I wish I’d done it my whole life. It strengthens the core, helps protect the back, improves balance and flexibility, and builds strength in smaller muscles that are often ignored. It’s been transformative for me.
9. Go to bed early
Everyone is different, but for me, going to bed between 9:00 and 9:45 p.m. leads to deeper, better sleep. Sleep alone has a significant impact on overall health. It’s foundational.
10. Use a health wearable and pay attention to the data
Devices like an Apple Watch or Oura Ring can be valuable tools, but only if you actually learn how to use them. My Apple Watch played a key role in my decision to give up alcohol because it clearly showed how much my sleep quality deteriorated when I drank even a single glass. I also love that it measures my steps and other health metrics, allowing me to track my progress over time.