The Anti-Aging Pill – UC — One Regular Guy Writing about Food, Exercise and Living Past 100

Living past 100 is a mix of genetics, lifestyle choices, and mindset. Here are some key tips based on research and insights from centenarians:

1. Prioritize a Healthy Diet

• Follow a mostly plant-based diet (Mediterranean or Blue Zone diet).
• Eat whole foods: vegetables, fruits, nuts, seeds, whole grains, and legumes.
• Reduce processed foods, sugar, and unhealthy fats.
• Consider intermittent fasting or caloric restriction to promote longevity.
• Drink plenty of water, herbal teas, and green tea.

2. Stay Physically Active

• Move naturally throughout the day: walking, gardening, housework.
• Engage in low-impact exercise: yoga, tai chi, swimming, or strength training.
• Maintain flexibility and balance to prevent falls.

3. Keep Your Mind Sharp

• Challenge your brain with reading, puzzles, and learning new skills.
• Stay socially engaged to prevent cognitive decline.
• Practice meditation or mindfulness to reduce stress.

4. Maintain Strong Social Connections

• Have a supportive community: family, friends, or social groups.
• Prioritize positive relationships and avoid toxic ones.
• Stay engaged in activities that bring joy and purpose.

5. Manage Stress & Stay Positive

• Practice gratitude and optimism—centenarians often have a positive outlook.
• Reduce chronic stress through meditation, breathing exercises, or nature walks.
• Avoid anger and resentment—stress damages cells and accelerates aging.

6. Get Quality Sleep

• Aim for 7–9 hours of restful sleep per night.
• Stick to a consistent sleep schedule.
• Avoid screens before bedtime and create a relaxing nighttime routine.

7. Avoid Harmful Habits

• Don’t smoke and limit alcohol consumption.
• Maintain a healthy weight.
• Limit exposure to toxins (pollution, chemicals, processed foods).

8. Regular Health Checkups

• Keep up with routine screenings (blood pressure, cholesterol, cancer).
• Monitor inflammation and other health markers.
• Take supplements only if necessary (Vitamin D, Omega-3s, etc.).

9. Have a Sense of Purpose

• Find something that gives life meaning: hobbies, volunteering, work.
• Centenarians often wake up with a reason to live every day.

10. Adapt and Stay Resilient

• Be adaptable to change—longevity is linked to a flexible mindset.
• Learn to let go of negativity and focus on what you can control.

At the age of 80, I am interested in anything that might add a few to my remaining days. For that reason, this article in the Alumni Magazine of the University of Colorado piqued my interest. In 1935 in upstate New York, a little-known animal husbandry researcher named Clive McKay looked into the rat cage […]

The Anti-Aging Pill – UC — One Regular Guy Writing about Food, Exercise and Living Past 100