As a longevity researcher and doctor of functional medicine, I've dedicated my life to understanding and promoting optimal health and longevity. My daily routine is a testament to the power of combining science, nutrition, and lifestyle habits to extend our healthspan and lifespan. Here's a glimpse into my daily habits that contribute to a long, healthy life.

1. **Morning Routine: Start with Resveratrol and Green Matcha Tea** My day begins with a couple of mouthfuls of yogurt containing resveratrol, a polyphenol found in red wine, berries, and peanuts. Resveratrol has antioxidant properties that help strengthen the gut microbiome, decrease the risk of tissue damage, improve mood, and increase heart strength (Fortune, 2023). I follow this with green matcha tea, rich in ECGC catechins, which offer similar benefits.
2. **Intermittent Fasting and Plant-Based Diet** I practice intermittent fasting, typically waiting between 16 and 18 hours between large meals. This helps lower the risk of diabetes, heart disease, and dementia (Source: Number 1). My diet is primarily plant-based, focusing on foods like beans, spinach, roasted potatoes, tofu, and chickpeas. This approach has been linked to longer telomeres and slower cellular aging (Source: Number 4).
3. **Regular Exercise and Stress Management** Regular exercise is crucial for maintaining telomere length and slowing cellular aging. I aim for moderate-intensity exercise, such as stand-up paddle surfing, biking, or pickleball, to increase telomerase activity and maintain telomere length (Source: Number 3). Additionally, I prioritize stress management techniques, such as mindfulness and meditation, to keep cortisol levels in check and preserve telomere health.
4. **Adequate Sleep and Social Connection** Quality sleep is essential for telomere maintenance and overall health. I aim for 7-9 hours of sleep per night to support telomere health and overall well-being. Moreover, I make an effort to engage in social connections, as research has shown that strong social ties can contribute to longevity (Source: Number 2).

By incorporating these daily habits into my life, I've been able to maintain a biologically younger age and enjoy a long, healthy life. As a longevity researcher and functional medicine doctor, I encourage you to adopt these evidence-based practices to optimize your healthspan and lifespan.
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