These days, living longer isn’t just a fad—it’s become mainstream advice. Experts recommend focusing on your mornings as a smart way to kick off longer, healthier lives, as highlighted in GQ. Instead of relying on extreme biohacks, researchers emphasize the importance of small, consistent habits that you can easily stick to each day—these are what truly make a difference over the years.
Why It’s Better to Be Consistent Than to Stress Over the Perfect Wake-Up Time
There’s no single perfect hour to wake up that will guarantee you a longer life. However, what experts consensus is that it’s consistency over perfection that truly matters. Daniella Marchetti, Ph.D., a clinical health psychologist who knows her stuff when it comes to sleep behavior, told GQ that “regularity is key” when it comes to your sleep schedule. So, even if your sleep isn’t flawless, try to wake up around the same time every day.
Elizabeth Goyder, M.D., who is a Professor of Public Health at the University of Sheffield, shared her insights with GQ. She stated that filling your morning with quality sleep, some exercise, and a balanced breakfast can greatly support your health over the long term, without needing to turn your mornings into a rigid biostyled checklist.
Related: Over 50? Here’s What a Longevity Expert Says Can Keep You Strong
The Importance of Including Strength Training in Your Morning
While a lot of advice on longevity focuses on supplements or fancy tech, the muscle you build now is a significant indicator of healthy aging down the road. As stated by Richard Faragher, Ph.D., a Professor of Biogerontology at the University of Brighton, “Gaining muscle mass becomes more challenging in your 60s.” Younger folks might find it easier to bulk up by lifting heavy weights and consuming moderate protein, but older people need quite a bit more protein to achieve similar gains. And sure, cardio is still important, but Faragher noted that attempting to build muscle while shedding fat often doesn’t yield great results.
Easy Morning Habits to Implement This Week
Here’s how you can take a page from expert recommendations and turn them into habits that make every morning and evening beneficial:
- Get up at the same time every day.
- Do strength training 3-4 times a week, and consider using the REP Fitness Modular Storage System to keep your home gym neat and ready to go.
- Push your protein-rich breakfast back by 60 to 90 minutes and serve it on Made In tableware that can handle daily wear.
- For faster recovery, prioritize better sleep. Invest in breathable Bella Notte Linen Sheets to help manage your temperature and keep things comfy at night.
- Enjoy your drinks in moderation, steer clear of smoking, and aim to eat at least five servings of fruits and veggies each day.
Begin by picking one or two of these habits this week; make them a routine and you’ll be on your way to creating high-impact longevity habits without overhauling your entire lifestyle.
Related: Simple Habits of the World’s Longest-Living Individuals, According to Longevity Experts
