I'm all about looking good - bigger biceps, a flatter stomach, and an athletic/lean frame...but what if the goal was bigger than that?

What if we could actually extend our years and improve our quality of life? Research is showing us that it’s possible – but only with the right habits.

I've chased a lot of performance, aesthetic, and other goals throughout my 20+ year training career. 

I think there's nothing wrong with this, assuming you don't chase performance or aesthetics at the expense of health.

I've tried this at various times in my life, and it never ended well.

Sure, I lost some fat, added some strength, and looked better - but I felt lousy inside.

My energy was low.

My libido was down.

I couldn't show up in the areas that mattered more than fitness.

The past 2 years I've still chased performance.

I've been able to get under 10% body fat, run 100 mile ultramarathon, deadlift 435 lbs for reps, while feeling great.

The biggest difference is I'm no longer willing to compromise my health for performance.

And I believe because of that I've been able to feel better, avoid annoying setbacks, and feel great while still performing at a high level.

I don't have a fancy health and performance program to sell you.

It's the foundations, performed consistently, that will help you get there.

And don't just take my word or my own experience.

I want to share some of the latest findings on longevity and the practical steps you can start taking today.

Here’s what the science says matters most for not only looking better but living a longer and healthier life:

1. Strength Training

Studies have shown that muscle mass and strength are highly correlated with longevity.

Research from The Journal of Bone and Mineral Research found that people with higher muscle mass were less likely to die prematurely.

Strength training isn’t just about aesthetics – it’s about building the foundation to stay active, independent, and resilient as you age.

Why you should care: Regular strength training preserves muscle, supports metabolism, and protects against age-related issues like osteoporosis and sarcopenia (age-related muscle loss).

Even just two strength sessions a week can significantly improve your long-term health.

2. Quality of Food Choices

The foods we eat are more than just fuel; they directly influence inflammation, hormone levels, and cellular health.

A study published in Cell Metabolism found that whole foods (particularly those rich in nutrients and antioxidants) are linked to reduced markers of aging, better metabolic health, and a lower risk of chronic disease.

Ultra-processed foods, on the other hand, can accelerate aging and lead to poorer health outcomes.

Why you should care: Prioritizing whole foods like vegetables, lean proteins, healthy fats, and complex carbs supports longevity by minimizing inflammation and promoting cellular repair.

Quality and quantity matter when it comes to extending lifespan.

3. Getting 8-12K Steps Per Day

Daily movement, even if it’s not high-intensity exercise, has profound effects on longevity.

Research in JAMA Network Open found that those who averaged around 8,000 to 12,000 steps a day had a significantly lower risk of all-cause mortality compared to those with more sedentary lifestyles.

Steps help with circulation, reduce stress, and prevent chronic diseases like cardiovascular disease and type 2 diabetes.

There's a reason why the common recommendation of 10,000 steps per day still holds true.

Why you should care: Regular movement keeps your cardiovascular system strong, regulates blood sugar, and reduces inflammation.

Adding steps to your day – whether it’s walking, pacing on calls, or taking the stairs – is one of the simplest ways to improve your health and longevity. Bonus: this is also a great way to tap into fat stores as you lose weight.

4. Prioritizing Sleep Quality

Sleep is essential for physical recovery, mental clarity, and overall longevity.

Studies show that 7-9 hours of sleep can improve heart and circulatory function, your metabolism, immune system, and your hormones (especially for men struggling with low T).

Why you should care: Sleep is when your body repairs, balances hormones, and clears out waste products in the brain.

Making sleep a priority by sticking to a routine, reducing blue light exposure before bed, and creating a restful environment can be one of the most impactful things you do for your longevity.

5. Managing Stress

Chronic stress accelerates aging by affecting everything from inflammation to brain health.

A study in an Annual Review of Public Health found that high-stress individuals experienced accelerated cellular aging and increased risk of chronic disease.

Practicing stress management techniques like mindfulness, deep breathing, and regular social interactions can play a big role in extending life and improving quality.

Why you should care: Managing stress isn’t just about feeling good – it directly impacts longevity by slowing down cellular aging.

Consistent stress management supports immune health, cardiovascular health, and mental well-being.

And it can actually reduce cortisol and increase testosterone - both important if your goal is less belly fat.

Each of these areas has real, science backed potential to improve not only the length of your life but the quality of it too.

The goal is to build a routine that doesn’t just make you look good (although that's important too), but also allows you to live well for as long as possible.

Don't want to choose? 

Me neither.

It's possible to look better and live longer. 

Who's with me?

Send me a DM and let me know which area you’re focusing on – I'd love to hear from you.

Dr. Dave