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Longevity is not what it used to be. For decades, longevity has referred to research on reversing ageing or making it a chronic condition we can finally treat. Today, longevity is becoming much more practical and down-to-earth. Longevity clinics are opening everywhere, influencers share the most convincing lifestyle habits, and the concept of living long and healthy lives is becoming widespread. 

After trying the world’s most comprehensive longevity package, which included over 50 medical examinations, full genome and microbiome sequencing, metabolome analysis, and over 300 blood markers, I received lifestyle tips in four 2-2-hour-long sessions. I got a PDF with hundreds of pages about what can go wrong with my health and what I can do about it. 

But in this article, I’d like to describe those habits besides the very obvious (don’t smoke or drink alcohol, have a healthy diet and exercise a lot while also sleeping well and reducing stress, not alone), that I have found to be the most rewarding. 

There is one caveat: each involves the use of technologies because they rely on data.

Use a Smart Sleep Alarm

How do you wake up every morning? Do you have an alarm clock? Do you use the snooze function? These are unthinkable things for me, as I have been using a smart sleep alarm for a decade.

The concept is simple, yet the reward is huge. A sleep sensor under the mattress or on your wrist can tell when you are coming out of light sleep. You tell the device between what times to wake you up and it will look for the first moment when you get into light sleep. 

Waking up from light sleep is easy, and you feel energized. Waking up from deep sleep is a pain, and you need cups of coffee or tea to wake up. You cannot tell because you are asleep. The device does it for you. If you only decide to adopt one habit, please choose this one. A life changer!

HRV is key for regeneration

I found it challenging to understand how my body regenerates before discovering HRV or heart rate variability. 

In principle, the lower your heart rate is, the higher HRV can become. The higher the HRV, the higher the chance for your body to fully rest during the night. 

Logically, any decision that elevates your heart rate before going to bed goes against the idea: drinking alcohol, having a late dinner or exercise session, or being really stressed.

Now I only check my HRV in the morning, and I know what to expect from the day. This is a very easily measurable type of data with a bunch of meaning behind it. I use a smartwatch to measure it.

Find motivation for exercise in data

I exercise 4-5 times a week, and I even try to at least walk on rest days. I do yoga, street workout, football and run. The simplest and maybe even best form of cardio training is running. 

The issue is that I hate it. I need data to see how my performance changes over time. I have found the carrot in front of the mule. It doesn’t matter what kind of motivation you adopt; just find one. Whether it’s podcasts, music or data, just do it. 2-3 is good but not enough. We have to find ways of moving every single day. 

You will win so much with this habit.

CGM once a year

Even if you are healthy, put on a continuous glucose monitor sensor once a year, just for two weeks. It will measure your blood pressure many times a day, and you can get a lot from the data with a dietitian and your primary care physician when the final report is ready.

For example, I learnt how to adjust my diet and the time when I have my 5 meals every day. Some types of food caused me a sort of brain fog, and I couldn’t concentrate. I understood from the data that those meals caused spikes in my blood glucose. Now I avoid that.

Find a hobby that lowers your heart rate

I’m not joking. You won’t check your heart rate during a great hobby, I get that. But be aware that that activity lowers it for you. Thus, it will give you a chance to achieve high HRVs and mentally and physically rest during those hobbies. 

For example, when I watch baseball, it feels like I’m in a spa with no issues or challenges in the world. The low heart rate is an excellent feedback that whatever activity you have found, that’s the right one for you.

I will keep on sharing more longevity tips that rely on data, but these five habits are the easiest to adopt. And I cannot wait to hear your experience with them.

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