Want to live longer? Forget expensive experiments; longevity doctor reveals simple secrets to a healthier, happier life
The Longevity Equation: Sweat, Sleep, Salad—and Social Connection
Why Social Fitness May Be the Most Underrated Key to a Longer Life
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It's Not About Perfection
The Real Secret? Consistency Over Complexity
In a world obsessed with stories of Bryan Johnson's biohacking with high-tech health fixes, Dr. Avinish Reddy is bringing longevity back to the basics. His message is refreshingly clear: living a long, healthy life doesn't have to be complicated. After years of studying under world-renowned longevity expert Dr. Peter Attia and launching his own practice, Elevated Medical, in July 2024, Dr. Reddy has distilled the science of longevity into an accessible, holistic routine—one he practices daily.According to a report from CNBC Make It, with a framework that spans medicine, exercise, nutrition, and lifestyle, Dr. Reddy's philosophy is grounded in structure, consistency, and self-awareness rather than fads or extreme measures. His methods are not just for patients—they are part of his own lived experience.At the heart of Dr. Reddy's approach is movement. He splits his weekly workouts evenly between strength and cardiovascular training, not just for muscle or aesthetics but to boost VO₂ Max—an often-overlooked metric linked to better health span and life span. His cardio routine includes both low-intensity endurance and high-intensity intervals, a strategy shown to be deeply effective for heart and brain health.But fitness is only one piece. Reddy also prioritizes brain health through a regimen of omega-3s and B vitamins, while engaging in mentally stimulating activities like racket sports. Table tennis, pickleball, and tennis aren't just hobbies—they're preventive tools in his longevity arsenal. Eventually, he plans to learn a language or an instrument, tapping into deeper neuroplastic benefits.While many obsess over diet and sleep trackers, Reddy emphasizes something most wellness plans overlook: social connection. Citing the long-running Harvard study on happiness, he underscores that strong relationships—whether daily calls to his parents or reconnecting with old friends—are just as critical to longevity as exercise and nutrition.He also encourages community-based activities, like joining a local sports league, as a way to merge social bonding with physical activity. His patients, especially older ones, often seek recovery not to hit the gym again but to return to the social joys of golf groups or pickleball teams. That, he says, is the real magic.When it comes to food, Reddy believes less in chasing macros and more in correcting personal nutritional blind spots. For him, it's all about vegetables—making sure they're on his plate at every meal. He even uses a continuous glucose monitor annually to identify hidden dietary culprits that might spike his blood sugar.And perhaps most surprising for a longevity doctor, his favorite book isn't about health—it's Die With Zero by Bill Perkins. It's a manifesto for living fully, not just longer. 'Longevity shouldn't come at the cost of living,' Reddy reflects. 'What's the point of making it to 100 if you never made the memories?'Dr. Reddy's life is a masterclass in sustainable living—not by perfection, but by thoughtful, balanced habits. His philosophy pushes back against extreme health culture. It's not about chasing the next miracle cure; it's about doing the basics well, every single day.For anyone overwhelmed by the noise of the wellness industry, his message is a breath of fresh air: longevity isn't about making things harder—it's about living smarter.
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