Avoid Getting Old | 2026 Update |

Aim for 150 minutes a week of steady-state exercise where you can still hold a conversation but feel breathless. This builds new mitochondria.

People "get old" when they stop learning and start relying entirely on habit. AVOID GETTING OLD

After age 30, you lose 3-8% of muscle mass per decade. Resistance training is the only way to pay this tax. Muscle is an endocrine organ that keeps your metabolism young. 2. Manage Your "Rust" (Oxidative Stress & Inflammation) Aim for 150 minutes a week of steady-state

The key to "avoiding getting old" isn't about stopping the clock—it's about maintaining . You want to be the person who can still sit on the floor and get back up without using their hands at age 80. After age 30, you lose 3-8% of muscle mass per decade

Don't let the "old person" in. The moment you say, "I'm too old for that," your biology begins to agree with you.

Eat until you are 80% full (Hara Hachi Bu). Constant digestion is inflammatory; giving your body "quiet time" via intermittent fasting allows for autophagy —the process where your body cleans out dead or damaged cells.

The feeling of "getting old" is often just a decline in cellular energy.