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The High Performance Journal - July 30th, 2024

At the time of writing this, I'm 44 years old, which is what most would consider being "middle-aged."

I also became a dad a bit late in life. I had my first child at 40 and had my second child at 43.

Something you should know is that one of my goals in life is to run circles around my future grandchildren. This means extending it to be as long and independent as humanly possible.

Aside from all the cutting-edge things we see on the internet, living a long life is simpler than most would give it credit for.

Yes, it has to do with genetics, but it also has to do with solid principles.

There are eight of them that I've found to influence longevity that I call The Ageless 8.

Think of this as a scorecard for living a long quality life.

The Ageless 8: Your Guide To Living A Long And Quality Life

When we think about living a long quality life we’re thinking about 2 things: Lifespan and healthspan.

Lifespan is the number of years you’ll live and Healthspan is the quality of those years.

This list combines factors that contribute to lifespan and health span. Both work interchangeably to help you live the longest quality of life possible.

Starting with...

#1 - Body Composition

This is in reference to how much fat and muscle you have in your body.

Having a healthy body composition is not just about looking good naked (though that's a nice bonus) it's about how your body functions.

More muscle and less fat mean better metabolism, stronger bones, and a heart that doesn’t hate you.

How much body fat is healthy? Use this chart and compare it to your age:

If you have an unhealthy body composition and/or high levels of visceral fat​, you put yourself at risk of getting hit by the big bad wolves of health problems—diabetes, heart disease, Alzheimer's, and cancer.

Having a healthy body comp is not just about looking good. It's about performing better.

You just have more energy to do the things you love, whether playing you're with your kids or binge-watching Netflix without feeling like a sloth.

A big key is knowing you don't need to have a six-pack. Just be at a body fat level that's avoidant of preventable disease.

#2 - Eating A Nutrient Dense High Protein Diet

The older you get, the more you need to clean up your diet as you age and eat less junk over time.

This is why eating a nutrient-dense​, high-protein diet is like giving your body premium fuel to function like a well-oiled machine.

Studies show that eating more fruits, vegetables, olive oil, nuts, and legumes can reduce your risk of early death for any reason by nearly 20%.

These foods also help reduce your risk of cancer, cardiovascular illness, and respiratory and neurodegenerative disease.

Also, as you age, you tend to lose muscle, which is why protein is important​. Protein is the building block of life. It repairs tissues, builds muscle, and keeps you functional as you age.

If nutrient-dense foods optimize for lifespan, protein optimizes for healthspan.

Either way, nobody wants to spend their golden years popping pills and feeling like crap.

If we want to live long and enjoy the ride we must eat smart.

#3 - Cardiorespiratory Fitness

VO2 max is a fancy term for how well your body uses oxygen during exercise. It's important because a high VO2 max means your heart and lungs are in kick-ass shape.

Think of it like this: your body is an engine, and oxygen is the fuel.

The better your engine runs, the longer it lasts. Studies show that people with higher VO2 max levels tend to live longer and healthier lives.

It’s not just about running marathons or looking good in spandex; it’s about your heart pumping efficiently, your blood vessels staying clear, and your cells getting the oxygen they need to keep you from keeling over too soon.

So, if you want to stick around and enjoy life without gasping for breath every time you climb a flight of stairs, you need to work on that VO2 max.

Here's an article I wrote on how I'm ​improving my V02 max​.

#4 - Weight Lifting

Lifting heavy heavy weights isn’t just about looking good in a tank top. It’s about building a body that can handle the crap life throws at you.

We lose 3–8% of muscle per decade after the age of 30 & this rate accelerates after the age of 60.

This isn’t just a vanity issue; it’s a survival one:

Strong muscles mean better balance, fewer falls, and a lower risk of injuries.

Lifting weights also boosts your metabolism, keeps your bones strong, and even helps with mental health by reducing stress and anxiety. This is a major reason we emphasize weight training in our ​Lean Body 90 course​.

If you want to be the badass grandparent who’s still hiking mountains and playing with grandkids, you need to start lifting heavy now.

#5 - Quality Sleep

Fixing your sleep is one of the most underrated factors in living a long, quality life.

Poor sleep is linked to an increased risk of heart disease, hypertension, and stroke. It affects your immune system as well as your hormones that regulate appetite and metabolism.

Quality sleep is crucial for memory consolidation, learning, and overall cognitive function while chronic sleep deprivation can lead to cognitive decline and increase the risk of neurodegenerative diseases like Alzheimer’s.

Poor sleep is associated with higher levels of stress, anxiety, and depression while good sleep helps maintain emotional stability and resilience.

Quality sleep repairs your cells, including muscle growth and protein synthesis, while regulating your hormones related to growth, stress, and appetite.

Your sleep is the hinge that your entire health relies upon.

If you want to improve, ​click here for a free protocol​ we use to help our clients improve the quality of their sleep.

#6 - Environment

The environment you live in is the invisible hand that contributes (or takes away) from your longevity.

While much is made of the Blue Zones, an environment is more than living in a certain area of the world.

The availability of medical care, climate, pollution, crime, and traffic safety all impact daily life, and personal circumstances also affect longevity.

More specifically, if you are unhappy in your surroundings you will live a shorter and more unhappy life.

The environment is not just the town you live in but what you're surrounded by on a daily basis.

This includes your spouse, how you perceive your job, and the next most important factor for longevity...

#7 - Community

Community is a combination of your family, your friends, and the people in your neighborhood.

According to a review of 148 studies people who lack social connections have 50% higher odds of dying than others who are more connected.

Having social connections has been shown to help people live longer because they reduce stress, boost the immune system, and give them a sense of purpose.

The good news is it's not about having a million friends; it’s about having a few who truly get you.

Having a strong community is more than emotional support or having someone to share a glass of wine with.

It's about being around people who hold you accountable, encourage healthy habits, play games with you, and can also provide a cultural and spiritual outlet, which helps form a stronger sense of identity.

#8 - Mindset

Over the past year, I've read the stories of hundreds of the world's oldest living people.

The one thing they all had in common is they had a positive optimistic mindset and a sense of purpose.

Having a positive mindset and a sense of purpose isn’t just some fluffy, feel-good advice. It’s about resilience.

When you focus on the good, you’re not ignoring the bad—you’re choosing to not let it control you.

Everyone I studied had major life events that rocked them. Maybe it was a cancer diagnosis or losing a loved one. But everyone had setbacks and obstacles.

Having a positive mindset helps you bounce back, and that’s crucial because life will knock you down. A lot.

Purpose is your anchor. It’s what gets you out of bed in the morning.

It gives your life direction and meaning. Without it, you’re just drifting, and that’s a fast track to feeling lost and miserable.

Purpose doesn't have to be world-changing either. It could be about caring for your family or dedicating yourself to a cause.

Studies even show that people with a strong sense of purpose live longer because they’re engaged and motivated and take better care of themselves.

Positivity and purpose aren’t just nice-to-haves. They’re essential. They keep you grounded and focused, and ultimately, they make this chaotic ride a bit more bearable.

Here's To A Long Quality Life

Getting all these things right won't exactly guarantee that you'll hit 100. It will only increase your surface area of luck to living a long life.

How should you approach a list like this? Take each one and mark yourself on a grade from 1-10.

You're probably strong in some and not so strong in others.

Some things might take years to change while others may not take the same amount of time.

That's okay. Be patient with yourself.

If there's one thing I know, it's that life is a constant cycle of learning, growth, and improvement. It never stops unless you allow it to.

I hope this list gave you a bit more clarity on what you need to live as long as you want to live a long, quality life.

Onwards and upwards 🚀

- Dan

When you're ready, here are 3 ways I can help:

1. The Lean Body 90 System: When you’re ready to get in great shape, Lean Body 90 is the obvious choice. You can get in great shape and reach your fitness goals in just 90 minutes a week. Lose weight and build muscle even without hours in the gym or highly restrictive diets. Join 1000+ students here.

2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one-on-one coaching here.

3. Promote yourself to 305,000+ subscribers​ by sponsoring this newsletter.

Reference

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5. Holt-Lunstad J, Smith TB, Layton JB (2010) Social Relationships and Mortality Risk: A Meta-analytic Review. PLoS Med 7(7): e1000316. https://doi.org/10.1371/journal.pmed.1000316
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7.  ​https://docs.iza.org/dp4564.pdf​ 
8.  ​https://www.pnas.org/doi/pdf/10.1073/pnas.1900712116