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Economic Times
5 days ago
- Health
- Economic Times
Want to live longer? Forget expensive experiments; longevity doctor reveals simple secrets to a healthier, happier life
Longevity doctor Dr. Avinish Reddy believes living a longer, healthier life is rooted in simple, consistent habits. From daily strength and cardio workouts to prioritizing social connections and brain health, his approach avoids extremes. (Images: LinkedIn/Avinish Reddy, iStock) 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.
Time of India
6 days ago
- Health
- Time of India
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 You Might Also Like: Stanford longevity expert reverses his age by 10 years with one radical lifestyle shift 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 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 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 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 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 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 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 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 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.
CNBC
7 days ago
- Health
- CNBC
Living a long, healthy life 'doesn't have to be that complicated,' longevity doctor says: These are his daily habits
Since 2022, Dr. Avinish Reddy has been studying longevity and teaching his patients how to structure their daily lives to stay in the best possible health. He also worked with world-renowned physician and researcher of longevity medicine Dr. Peter Attia for a little over a year before setting out on his own. In July 2024, Reddy launched his medical practice, Elevated Medical, where he focuses on "making sure my patients feel supported and tracking everything that I feel needs to be tracked daily," he tells CNBC Make It. Reddy thinks about his practice in four buckets: As a longevity doctor, Reddy makes it a point to incorporate the habits he suggests to patients into his own life — here's Make It: What are some of the practices you do to keep your own body healthy? I like to break down exercise into two simple buckets: 50% strength training, 50% cardiovascular training. For me, that's three days lifting weights in the gym, three days of cardiovascular training on a bike or a treadmill or whatever I want. I have this separate goal with cardiovascular training of increasing my VO2 Max, because studies show that it directly correlates with longevity and living a longer and better life. So, the three days of cardiovascular training, two of them are generally low-intensity, something from 45 minutes to an hour. And the third one, this is the one that increases your VO2 Max, is like three minutes of high-intensity cardiovascular exercise on, three minutes off. I try to do four or five cycles of that. What are some things you do for your brain and for your mental health? Brain health is definitely something that I prioritize a lot because I just feel like it's so scary to think about dementia and not being able to think the way that we think. There's a couple supplements I'd recommend, omega-3 supplementation, as well as B vitamins like B12, B9 and B6. The thing that's very overlooked, which I'll always say, is exercise. Regular exercise reduces the risk of dementia. And then there's specific activities that lower your risk for Parkinson's and dementia as well, including racket sports like table tennis and pickleball. Because they use hand-eye coordination. I play ping pong, pickleball and tennis. I have a two year old son, so I don't have that much time. But down the road, I'm planning on learning to play an instrument, or learning a language. I think that definitely uses a different part of the brain, so definitely helps reduce your risk of dementia as well. What's your social fitness like, and how do you keep up with it? As a longevity doctor, patients are always trying to optimize every aspect, whether it's work, exercise, diet or sleep. And I think social connection ends up falling to the bottom of the list. There's this Harvard study that's been going on for years, where they followed all these men over generations, and the ones that proved that they were the happiest and lived the longest had the strongest connections. I always think about that. In general, for me, it's making sure that I talk to my parents like every day. I don't live next to my parents anymore. I also keep in contact with my college roommates and friends. I think it's important to keep in contact with friends from college. But on top of that like joining a basketball league, some sort of community that keeps you active as well builds social connection. I see patients that are older and if they get hurt, their first reason for wanting to get back exercising is because they're like, "I want to go back and see my golf friends" or "I want to go join my pickleball league again, to see my friends." It just makes you realize that exercise doesn't have to be that complicated, and longevity doesn't have to be that complicated. What's your daily diet like, and what are some of the foods you eat for longevity specifically? In the past few years, I think people have been very focused on protein. And I think protein is definitely important, but for me it's pretty easy to get enough protein. So personally my focus is on getting vegetables. That's trying to make sure I eat a salad for lunch and throwing extra vegetables on my plate for dinner. Because that's probably where I'm lacking. People always focus on their strengths, like, "Oh, I lift this much weight. I'm going to lift more." But when you think about health, to focus on the things that you're worse at, or the things that you don't focus on, that's where you're going to see the biggest bang for your buck. With nutrition, it's just realizing where you're weak and trying to build that out. So for me, it's making sure I get enough vegetables. And I use a continuous glucose monitor once every year for a couple of weeks, just so that I can just see if there are any foods that are causing my blood sugar to spike and things. This is just a fun question. What are you currently reading? People are always surprised when I say this, but the book that I love is a book called "Die With Zero" by Bill Perkins. I've read it more than once. It's really like the books about optimizing your life and making the most of your time and experiences and memories. It's probably surprising for a longevity doctor to be thinking, "Oh, you want to make the most memories." But I think for me, it's not about trying to live the longest life. Of course, I want to live long, but I think it's important that we create memories and have great experiences. And that's why I try not to be too obsessive about any one thing. If you're trying to live perfectly, you're not going to be able to have all the experiences that you want. So I think the goal is to balance both and just be very consistent with sleep, exercise, diet and stuff when you're at home. To sum up, here's what Reddy does every day for a long, healthy and happy life: ,
