Welcome to another edition of the Doctor's Note, where we talk about what's on our minds when it comes to your health.
As I reflect on turning 70, I want to share some insights from my personal journey and over 40 years of practicing medicine. Aging is a reality we all face, but it doesn’t mean you have to give up vitality or independence. I've studied longevity for years, and I know firsthand what works when it comes to staying healthy as you age. At 70, I’ve learned how to adapt - whether it’s swapping tennis for pickleball, or taking a closer look at my nutrition, supplements, and hormone health. Aging comes with its challenges, but with the right strategies, you can age gracefully and live well.
In this week’s podcast, I talk about three major areas you need to watch out for as you age: energy impairment, orthopedic problems, and cognitive decline. These can significantly impact your ability to enjoy life, but the good news is that there are steps you can take to prevent or even reverse some of the effects. Whether it’s taking care of your metabolism, strengthening your body, or staying sharp mentally, there are many ways to improve the quality of your health. Trust me, small changes can make a big difference! Watch this video for the longevity tips and tools I’ve learned over the years!
PODCAST NOTES
Metabolism is Everything. Aging and energy decline are closely tied to your metabolism. In fact, I believe most illnesses—whether it’s heart disease, diabetes, cancer, or even Alzheimer’s—are metabolic in nature. Aging itself can be considered a metabolic condition, and taking care of your metabolic health should be a top priority. Nutrition and supplements are powerful tools. For example, if you’re carrying extra belly fat, you likely have insulin resistance, a metabolic condition that needs to be addressed immediately. Managing how your body converts food into energy can help you live longer and healthier.
Exercise Smarter. Your approach to exercise has to evolve as you age. I’ve always loved being active, but I don’t run for long distances anymore—I focus on sprints. Sprinting helps maintain the strength of the back side of your body, which many people neglect. I also swapped out tennis for pickleball because it’s friendlier on my joints while still offering fantastic exercise. Movement is crucial at this stage. It helps prevent falls, keeps your muscles strong, and supports mobility. It’s not about working harder—it’s about working smarter when you exercise.
Posture Matters. Posture and spine health often go overlooked but are critical for aging well. As we get older, we lose muscle mass and our posture tends to deteriorate, leading to gait issues, spinal abnormalities, and even chronic pain. I’ve noticed this in many older individuals, and I keep a close eye on my own posture daily. Spending time working on proper posture and gait can help you move more efficiently and stay upright longer. Start focusing on these areas now, and make them part of your everyday routine.
Replace Your Hormones Safely. After age 50, your hormones take a nosedive, and that can impact everything from muscle mass and bone density to your energy and mental clarity. Many people ignore this, but it’s critical to assess your hormone health and safely replace what you’ve lost. For instance, testosterone replacement isn’t just for men—women need it too, alongside estrogen and progesterone. Hormone optimization can significantly improve your quality of life and at Performance Medicine, this is something we specialize in.
Strengthen Daily. Did you know that one of the first muscles you lose as you age is your glutes? Your leg and core strength are critical for balance and mobility, and without regular strengthening exercises, you may struggle to maintain independence. A simple test is whether you can stand up from a chair or the floor without using your hands; this is often a key indicator of overall function later in life. Work on strength-building exercises or get an assessment from a physical therapist to create a plan that’s tailored to your needs.
Prevent Cognitive Decline. Cognitive impairment is a fear for many—it’s devastating for individuals and their families alike. I’ve witnessed it personally in my own family through my mom’s battle with Alzheimer’s. But here’s the good news: cognitive decline is largely preventable. Start by getting regular exercise, which has been shown to be one of the most effective tools for preventing Alzheimer’s. Make sure you get your hearing and vision evaluated yearly. Engage in mentally stimulating activities like learning a new skill—whether it’s playing guitar, like I do, or taking up a new hobby. Building relationships and avoiding loneliness will also go a long way in keeping your brain healthy and sharp.
Watch for Chronic Conditions. The majority of adults over 65—about 85%—have at least one chronic condition that requires medication or management. This is often considered inevitable with aging, but I disagree. Addressing metabolic issues like insulin resistance early on, staying active, and focusing on good nutrition can drastically reduce your risks. Regular checkups and taking a proactive approach to your health can help you avoid becoming part of these statistics.
Relationships are Key. I can’t overstate how important human connection is as you age. Loneliness is a major factor in cognitive decline, and studies show that people with strong relationships tend to stay sharper and live longer. Staying connected to family, friends, and your community can improve your emotional and physical health. Beyond just preventing loneliness, having a purpose and helping others can bring meaning and fulfillment to your life as you age. Find ways to give back and stay involved—it’s one of the best “biohacks” there is.
Aging isn’t easy, but it doesn’t have to slow you down! With the right mindset and strategies, you can live a fulfilling, active, and vibrant life well into your later years. From focusing on your metabolism to improving posture, relationships, and cognitive fitness, these tools are your guide to thriving at 70 and beyond.
I’m not slowing down, and neither should you. I’ll continue to share what I’ve learned as a doctor and as someone who’s passionate about living well at any age.
Stay tuned, there’s always more!
Till next week.
