7 Habits That Age You Faster & Cost Nothing to Fix

Summary

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Podcast Summary

The Dr. Josh Axe Show

Episode: 7 Habits That Age You Faster & Cost Nothing to Fix
Date: January 2, 2026
Host: Dr. Josh Axe

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Episode Overview

In this episode, Dr. Josh Axe explores the powerful impact of everyday habits on aging and longevity. Drawing inspiration from “Blue Zones”—regions where people regularly live beyond 100—Dr. Axe reverse-engineers the habits that either undermine or promote long-term health. The episode blends scientific research, practical tips, and spiritual insights to help listeners identify and address common behaviors that accelerate aging, all without expensive interventions. Dr. Axe encourages actionable change, aiming to empower listeners to live more fully, with greater purpose, connection, and vitality.

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Key Discussion Points & Insights

1. Longevity Is Less About Genetics, More About Lifestyle

• Genetics account for only 20-25% of lifespan.
  "The remaining 80% is influenced by lifestyle and environmental factors like diet, exercise habits, environmental exposure to toxins, and purpose or lack of it." (Dr. Axe, 03:13)
• People in Blue Zones thrive with purposeful, connected, and physically active lifestyles—not thanks to expensive supplements or perfect genes.

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2. The Seven Habits That Age You Faster

Habit 1: Not Challenging Yourself Mentally

• Mental stagnation leads to faster cognitive decline and memory loss.
• “You need your brain to be moving and learning new things. Adults who learn new skills reduce their dementia risk greatly.” (Dr. Axe, 07:02)
• Suggestions: Read, learn new skills, pursue hobbies, foster deep real-life connections.

Habit 2: Scrolling Instead of Connecting

• Excessive screen time and social isolation raise risk of depression, anxiety, and even early mortality.
• “Loneliness increases mortality as much as smoking 15 cigarettes per day.” (Dr. Axe, 08:03)
• “What’s even worse than smoking cigarettes is not having good friendships.” (Dr. Axe, 09:45)
• Real, in-person relationships are potent longevity boosters.
• Neuroscientist Dr. Andrew Huberman: “Our brains crave genuine real-time social interaction. And replacing face to face connection with screens can starve us of the deeper bonding and well being that we are wired for.” (Dr. Axe, 09:54)

Habit 3: Lack of Purpose

• A clear sense of purpose can add up to 7 years to your life.
• “People who wake up with purpose live seven years longer on average.” (Dr. Axe, 12:15)
• Only 25% of people know their purpose. Dr. Axe suggests:
  1. What are your God-given gifts?
  2. Where can you meet the world's needs?
  3. What are you passionate about?
  4. (Sometimes) What can you be paid for?
• Mentoring, discipleship, and helping others are highlighted as some of the most fulfilling and longevity-promoting activities.

Habit 4: Poor Diet—Lack of Protein & Fiber, High Processed Foods

• 60% of American calories come from ultra-processed foods; over 45% of older adults are protein deficient.
• Focus: High-protein, high-fiber, whole-foods based diet.
• “Fiber is one of the simplest miracle drugs in the diet.” (Dr. Axe, 23:35)
• Suggestions for meals: Wild/organic meats, fruits, vegetables, nuts, seeds, beans, whole grains.

Habit 5: Sleep Deprivation

• Over 60% of adults don’t get enough sleep; chronic sleep loss increases risk of death, insulin resistance, and inflammation.
• “Sleeping less than six hours increases the risk of early death by 12%.” (Dr. Axe, 28:28)
• Practice sleep hygiene: regular sleep schedule, wind down before bed (e.g., meditative reading, avoid screens), align sleep habits with natural rhythms.

Habit 6: Being Sedentary

• Historically, people walked 4-7 miles daily; today’s average is only 2 miles.
• “Movement tells your body, stay young. Sedentary living and sitting tells your body, shut down—you're aging.” (Dr. Axe, 37:41)
• Action: Incorporate walking (aim for at least 7,000-10,000 steps/day), regular resistance training, and active breaks.

Habit 7: Lack of Sunshine (Too Much Time Indoors)

• Historically, humans spent 70-90% of time outdoors; now, it’s reversed.
• “Today the average adult spends 90% of their life indoors.” (Dr. Axe, 39:59)
• Sunlight regulates hormones, boosts mood, and anchors circadian rhythms.
• 75% of Americans are vitamin D deficient, leading to increased inflammation and weakened immunity.
• “Adults with very low Vitamin D have a 25% higher risk of all-cause death.” (Dr. Axe, 43:30)
• Action: Aim for at least 90 minutes outdoors daily; for those with low access, consider red light or vitamin D supplementation.

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3. Bonus Habit: Hidden Lifestyle Tweaks

• Avoiding AirPods and Minimizing Wireless Radiation:
  “I saw the amount of radiation that Bluetooth, when it's that close to your head, does... Now I'm always wearing something that plugs in.” (Dr. Axe, 45:05)
• Filtering Water: Invest in water filters (e.g., Berkey, reverse osmosis) to lower toxin exposure.

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4. The Power of Relationships and Community

• “You become who you surround yourself with.” (Dr. Axe, 19:05)
• Spend time with high-quality, purpose-driven people (“iron sharpens iron”).
• Practical: Review and upgrade your five closest connections; join growth groups, churches, or community organizations.

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5. Memorable Advice & Motivational Quotes

• On Habits and Longevity:
  “Longevity isn’t luck. It’s your daily habits casting votes for the future you want. As Aristotle said, you are what you repeatedly do.” (Dr. Axe, 45:48)
• “Pick one of the seven aging habits and replace it with the healthier version today.” (Co-host, 46:27)
• Action steps:
  • Take a 15-minute sun walk daily.
  • Call someone instead of scrolling.
  • Add 20g of protein to breakfast.
  • Learn a new skill for 10 mins/day.
  • Go to bed 30 mins earlier.

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Notable Quotes & Timestamps

• “The brain is plastic until you die, meaning you can keep learning and growing well into older age.” (Dr. Axe, 06:21)
• “Loneliness increases mortality as much as smoking 15 cigarettes per day.” (Dr. Axe, 08:03)
• “Our brains crave genuine real-time social interaction.” (Dr. Josh Axe, quoting Dr. Andrew Huberman, 09:54)
• “People who wake up with purpose live seven years longer on average.” (Dr. Axe, 12:15)
• “Fiber is one of the simplest miracle drugs in the diet.” (Dr. Axe, 23:35)
• “Sleeping less than six hours increases the risk of early death by 12%.” (Dr. Axe, 28:28)
• “Movement tells your body, stay young. Sedentary living... you're aging.” (Dr. Axe, 37:41)
• “Adults with very low Vitamin D have a 25% higher risk of all-cause death.” (Dr. Axe, 43:30)
• “Longevity isn't luck. It's your daily habits casting votes for the future.” (Dr. Axe, 45:48)

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Actionable Takeaways

1. Challenge your mind: Read, learn, and grow every day.
2. Connect deeply: Prioritize meaningful, real-world relationships over digital engagement.
3. Live on purpose: Identify your gifts, passions, and serve others; consider mentoring.
4. Eat for longevity: Emphasize protein and fiber, minimize processed foods.
5. Sleep well: Stick to a regular schedule and prioritize restful routines.
6. Move more: Aim for at least 7,000 steps/day, integrate regular physical activity.
7. Get outside: Aim for 90 minutes+ in natural light daily; optimize vitamin D.
8. Optimize your environment: Use wired headphones, filter your water.

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Segment Timestamps

| Segment | Timestamp | |----------------------------------------|-------------------| | Blue Zones & Aging Explained | 01:30 – 05:14 | | Genetics vs. Lifestyle | 03:13 – 04:13 | | 7 Bad Habits Overview | 06:12 | | Mental Challenge & Neuroplasticity | 06:12 – 08:03 | | Scrolling vs. Connection | 08:03 – 11:55 | | Purpose & Mentorship | 12:06 – 17:45 | | The Power of Relationships | 19:04 – 22:10 | | Diet & Nutrition | 22:10 – 28:08 | | Sleep & Restoration | 28:10 – 33:53 | | Sedentary Lifestyle & Movement | 34:33 – 38:13 | | Sunlight & Outdoors | 39:25 – 44:42 | | Bonus: AirPods & Water Filters | 44:47 – 45:44 | | Final Challenge & Wrap-Up | 45:48 – End |

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Final Thoughts

Dr. Axe weaves together ancestral wisdom, modern research, and spiritual truths to present a holistic recipe for longevity that doesn’t require fortune or fads. His message: aging is not an inevitable decline but a reflection of daily choices—choices centered on connection, purpose, nourishment, rest, movement, and embracing the natural world. With practical steps and inspiring encouragement, he challenges listeners to pick just one habit to upgrade today for a longer, healthier, and more meaningful life.

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Transcript

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[Dr. Josh Axe]

Picture this there are places in the world where people routinely live to 100, even without gyms, expensive supplements or complicated biohacking at all.

[Co-host or Guest (possibly a health expert or commentator)]

And the shocking part?

[Dr. Josh Axe]

Most Americans age 30 years faster simply because of the daily habits that they.

[Co-host or Guest (possibly a health expert or commentator)]

Don'T even realize are harmful to them.

[Dr. Josh Axe]

You know, in certain areas of the world, like in the mountains of Sardinia, Italy, you'll find men in their 90s walking the hills, tending sheep and laughing with their neighbors. In Okinawa, Japan, women approaching 100 still garden, cook together and care for their great grandchildren. And in Nicoya, Costa Rica, 100 year olds walk miles every day and still wake up with a sense of purpose. These aren't people with perfect genetics. They're proof that the habits we repeat daily either slow aging or accelerate it. Let me ask you a question. Your daily habits aging you faster or promoting longevity and healing? And today I'm going to be reverse engineering these seven lifestyle habits that destroy our health and longevity and the seven lifestyle habits that promote it. Welcome to the Dr. Josh Axe Show. Most people think aging happens because of genetics or bad luck. But the National Institutes of Aging estimates that genetics only accounts for about 20.

[Co-host or Guest (possibly a health expert or commentator)]

To 25% of lifespan.

[Dr. Josh Axe]

The remaining 80% is influenced by lifestyle and environmental factors like diet, exercise habits, environmental exposure to toxins, and purpose or lack of it. In other words, aging isn't something that automatically happens at something we do to ourselves. That can start becoming noticeable at 25 years old, 35, 45 or any age. Recent research shows the longest living adults have little in common with one another in their education, their income, or their professions. The similarities they do share reflect their lifestyles.

[Co-host or Guest (possibly a health expert or commentator)]

Most all are non smokers, they're not.

[Dr. Josh Axe]

Obese, and they cope with stress well. Dan Buettner, author of the Blue Zone, says that to live longer, you have to eat well, stress less, move more and love more. And if you think about your body like a car, here's what you need. Good fuel, like protein in plants, the engine lasts longer.

[Co-host or Guest (possibly a health expert or commentator)]

You need movement.

[Dr. Josh Axe]

You need to keep the pistons lubricated, and you need sleep. This leads to better overnight repairs. And there are many metaphors we could use for health and longevity.

[Co-host or Guest (possibly a health expert or commentator)]

Whether it be your body as a.

[Dr. Josh Axe]

Car or a garden. It needs to be tended to. It needs sunlight, it needs water, it needs good soil sunlight. This charges your batteries. Think of that like solar panels. And then your relationships. This acts like the cooling system that helps you endure everything else. These are some of the key factors that are going to help you heal and promote longevity. Now, on the other hand, some habits accelerate your cellular mileage. For example, chronic stress plus scrolling on.

[Co-host or Guest (possibly a health expert or commentator)]

Your phone all day, plus stagnation.

[Dr. Josh Axe]

This is like your engine overheating, not sleeping or eating well. Your battery is drained and you don't have enough fuel to keep going.

[Co-host or Guest (possibly a health expert or commentator)]

Now here's the scary part.

[Dr. Josh Axe]

The United States has the worst performance.

[Co-host or Guest (possibly a health expert or commentator)]

Among high income nations in people dying from chronic disease.

[Dr. Josh Axe]

Life expectancy has dropped to about 76 years old for males and 82 for women. This is far below countries like Japan.

[Co-host or Guest (possibly a health expert or commentator)]

Far below.

[Dr. Josh Axe]

Among adults over 65, more than 90%.

[Co-host or Guest (possibly a health expert or commentator)]

Have at least one chronic condition.

[Dr. Josh Axe]

And over 90% are taking a prescription drug. The average American spends the last 12 years of their life in poor health. So why is this happening? Because of bad habits, most adults now use their phones for three to six hours a day and walk only 3,000 steps a day. One in three adults is chronically sleep deprived and more than 50% say they're.

[Co-host or Guest (possibly a health expert or commentator)]

Very stressed on a daily basis.

[Dr. Josh Axe]

And these things add up and cause our cells and our organs to age too quickly. So I want to walk you through these seven habits that are aging. You Faster and then go through on.

[Co-host or Guest (possibly a health expert or commentator)]

The flip side, what you need to do instead.

[Dr. Josh Axe]

Here's number one, not challenging yourself mentally. Mental stagnation neuroscientist Dr. Michael Merzenik.

[Co-host or Guest (possibly a health expert or commentator)]

He says this.

[Dr. Josh Axe]

The brain is plastic until you die, meaning you can keep learning and growing well into older age. Neuroplastic plasticity means that the brain is like a muscle. You either use it or lose it. And when your mind is sedentary, and this has been found to shrink the hippocampus and increase memory loss. This is a major issue if you're one of those people and every day.

[Co-host or Guest (possibly a health expert or commentator)]

You do the same thing. You get home from work or you're retired and you sit down in a chair and you just watch TV or scroll on social, and that's what you're doing.

[Dr. Josh Axe]

And you're not learning and growing and striving forward. You're aging your brain more rapidly. It's like never exercising or moving at.

[Co-host or Guest (possibly a health expert or commentator)]

All, just sitting all day.

[Dr. Josh Axe]

You need your brain to be moving and learning new things. Adults who learn new skills reduce their dementia risk greatly. In fact, about half of dementia cases could be Prevented by addressing 14 lifestyle.

[Co-host or Guest (possibly a health expert or commentator)]

Factors, including lack of education, purpose and connection.

[Dr. Josh Axe]

If you're getting older, one of the most important things you can do is continue to learn and grow. So just reading books and listening to audiobooks, listening to podcasts and watching educational.

[Co-host or Guest (possibly a health expert or commentator)]

YouTube videos, but doing things to expand.

[Dr. Josh Axe]

Your mind, continuing to have a purpose and contribute in some way, and then having deep connection with people. You know what takes away deep connection?

[Co-host or Guest (possibly a health expert or commentator)]

Spending time on tech devices. Okay, Computers, phones, televisions versus real interaction with people. All of those things decrease your risk of getting Alzheimer's and aging your brain.

[Dr. Josh Axe]

You know, Blue Zone centurions learn continuously, such as by reading, worshiping, doing art.

[Co-host or Guest (possibly a health expert or commentator)]

And speaking to one another.

[Dr. Josh Axe]

Number two, scrolling instead of connecting is a major thing causing us to age more quickly. We're the loneliest generation in history and it's aging us. Loneliness increases mortality as much as smoking 15 cigarettes per day.

[Co-host or Guest (possibly a health expert or commentator)]

I want you to think about that.

[Dr. Josh Axe]

Just the fact that you're not connecting.

[Co-host or Guest (possibly a health expert or commentator)]

With other humans because you're on your phone or on social media scrolling all the time, it is killing your brain. I do want to mention there's a big difference between watching an educational YouTube video, listening to an audiobook, using a device for education versus scrolling.

[Dr. Josh Axe]

I mean, scrolling is one of the.

[Co-host or Guest (possibly a health expert or commentator)]

Single worst things you could ever do for your health.

[Dr. Josh Axe]

The average person checks their phone 150 to 200 times a day. This is often rooted in the need to connect and be seen, but you don't actually feel a sense of fulfillment because it's empty. You're not really getting what you need. Scrolling is the opposite of community and community is longevity. Fuel Heavy social media users have a two to three times higher risk of anxiety and depression. And having good friendships are just as protective as exercise. Strong social ties lower mortality by 45%, which is more than quitting smoking. I mean think about this, There are.

[Co-host or Guest (possibly a health expert or commentator)]

All these ads I remember especially in the 90s when I was growing up, the 80s, early 2000s where people didn't know that smoking was bad because it.

[Dr. Josh Axe]

Was actually promoted by doctors. Did you know that smoking was promoted by doctors throughout the 50s, the 60s.

[Co-host or Guest (possibly a health expert or commentator)]

And the 70s for weight loss.

[Dr. Josh Axe]

Then in the 80s they sort of.

[Co-host or Guest (possibly a health expert or commentator)]

Or late 70s they realized well this is bad. So the 80s they started saying smoking is bad throughout the 90s.

[Dr. Josh Axe]

But what's even worse than smoking cigarettes is not having good friendships.

[Co-host or Guest (possibly a health expert or commentator)]

Here's what neuroscientist Dr. Andrew Huberman says.

[Dr. Josh Axe]

He says our brains crave genuine real time social interaction. And replacing face to face connection with screens can starve us of the deeper bonding and well being that we are wired for. God wired us to connect with one.

[Co-host or Guest (possibly a health expert or commentator)]

Another, not a screen.

[Dr. Josh Axe]

You know, throughout human history, humans flourished in small, tightly bonded tribes where survival was dependent upon cooperation, shared labor, storytelling, face to face connection, gardening together, hunting together, just doing everything to support and fight for one another. We were dependent on each other and.

[Co-host or Guest (possibly a health expert or commentator)]

Today we actually still are very dependent upon each other.

[Dr. Josh Axe]

But it takes less human interaction where.

[Co-host or Guest (possibly a health expert or commentator)]

You can just doordash something or do self checkout and never actually have a conversation with anyone ever.

[Dr. Josh Axe]

For 99% of human history, isolation was dangerous and community literally kept us alive. Our nervous systems were designed for eye contact, touch, shared meals and collective purpose, not solitary scrolling or digital connection. It's not the same, it's superficial. You know, one of the reasons why.

[Co-host or Guest (possibly a health expert or commentator)]

I see so many people today, they feel empty. They feel like they have a lack of meaning, lack of significance. Now part of it is this next one I'm going to get into.

[Dr. Josh Axe]

But part of it is we were.

[Co-host or Guest (possibly a health expert or commentator)]

Designed for connecting with other people. And if you're not deeply connecting with somebody and listen, the word deep going.

[Dr. Josh Axe]

Deep spiritually having those really, you know, iron sharpens, iron conversations. Challenging one another, asking deep questions, sharing and encouraging one another on. We should be having these really deep.

[Co-host or Guest (possibly a health expert or commentator)]

Connections to each other. Most people, when you have, you know.

[Dr. Josh Axe]

1,000 friends on social media and you're.

[Co-host or Guest (possibly a health expert or commentator)]

Kind of talking to Everybody just through texting on a phone versus you have.

[Dr. Josh Axe]

Two or three or five people you're.

[Co-host or Guest (possibly a health expert or commentator)]

Going really, really deep with and you're sharing a common purpose and you're fighting for one another.

[Dr. Josh Axe]

It's so different.

[Co-host or Guest (possibly a health expert or commentator)]

This is what creates a deep sense.

[Dr. Josh Axe]

Of meaning and well being in our lives or part of is this human connection. Now the second thing really ties into.

[Co-host or Guest (possibly a health expert or commentator)]

This and this is lack of purpose.

[Dr. Josh Axe]

In Okinawa, people wake up with a kidgei, which is a reason to get.

[Co-host or Guest (possibly a health expert or commentator)]

Up in the morning. This also translates to purpose.

[Dr. Josh Axe]

And having a purpose makes you more active socially and mentally. People who wake up with purpose live seven years longer on average. In the blue zones, people talk face to face daily. Many go to church or a religious place or of worship, have relationships with their neighbors, exercise and walk around outside in their towns. They volunteer, they mentor younger people and spend a lot of time with their family and friends. Purpose is key. So you might be wondering to yourself, how do I find my purpose? You know, because according to a recent.

[Co-host or Guest (possibly a health expert or commentator)]

Study, 25% of people know what their purpose is. 75% of people are not clear on what it is.

[Dr. Josh Axe]

Well, Akike really starts with what are you gifted at? Like what is that gift you have.

[Co-host or Guest (possibly a health expert or commentator)]

That God created you for?

[Dr. Josh Axe]

That's one thing. So what are you good at?

[Co-host or Guest (possibly a health expert or commentator)]

That's the first thing and maybe the.

[Dr. Josh Axe]

Most important the next is what does the world need? What is that opportunity in front of.

[Co-host or Guest (possibly a health expert or commentator)]

You where you can serve people, help people, use your gifts? So what's the current opportunity you have?

[Dr. Josh Axe]

Another one is what do you love, what are you passionate about, what do.

[Co-host or Guest (possibly a health expert or commentator)]

You feel really strongly for?

[Dr. Josh Axe]

And a fourth, which isn't always needed but sometimes is in there, if it's related to vocation or profession, is what.

[Co-host or Guest (possibly a health expert or commentator)]

Can you be paid to do?

[Dr. Josh Axe]

But typically your purpose is tied to what are your God given gifts and what is that need that you can.

[Co-host or Guest (possibly a health expert or commentator)]

Help serve, that you're passionate about? That's really what purpose is.

[Dr. Josh Axe]

And I want to say too, I think we have a global purpose of humanity and then we all have our individual purposes. I know that I'm called as a Christian to love God, love people, and.

[Co-host or Guest (possibly a health expert or commentator)]

Make earth a heavenly place.

[Dr. Josh Axe]

When we go back to the book.

[Co-host or Guest (possibly a health expert or commentator)]

Of Genesis in the Bible, we see these relationships. God created man. We're meant to have a relationship there. God created Adam and then Eve. There was a relationship with humans. And God created this Garden of Eden for us to tend and make the entire earth a paradise in a Garden of Eden, which in the book of Revelations, last book of The Bible, a couple chapters. It talks about we will live in heaven, a garden city here on earth.

[Dr. Josh Axe]

And so we're called to love God, love people, make Earth a heavenly place. And then we're also called to help others do the same, Disciple other people, mentor other people. I will tell you this. If you're thinking about what is something really good you can do to help.

[Co-host or Guest (possibly a health expert or commentator)]

Other people, one of the single greatest things you can do is mentor somebody.

[Dr. Josh Axe]

You know how often I have this.

[Co-host or Guest (possibly a health expert or commentator)]

Happen, pretty frequently is I will have people come up to me and say, hey, Dr. Axe, will you mentor me or help me in this way? I've got a lot of young doctors and that sort of thing who want some guidance on how to be a better practitioner and communicator and just help more people.

[Dr. Josh Axe]

And I love doing that. Honestly, I think about the things that are most. That fill me up the most.

[Co-host or Guest (possibly a health expert or commentator)]

Mentoring and discipling other people gives me such joy.

[Dr. Josh Axe]

And I think it's one of the greatest things we're missing in the world.

[Co-host or Guest (possibly a health expert or commentator)]

Today, is great mentors. There is an ancient rabbi, a sage, his name's Maimonides, and he has something called the charity ladder.

[Dr. Josh Axe]

And he said, what is the greatest.

[Co-host or Guest (possibly a health expert or commentator)]

Thing you could ever do for somebody?

[Dr. Josh Axe]

By the way, if you want to.

[Co-host or Guest (possibly a health expert or commentator)]

Know who Maimonides is, he's this person. Have you ever heard the quote, give.

[Dr. Josh Axe]

A man to fish, feed him for a day, teach a man to fish.

[Co-host or Guest (possibly a health expert or commentator)]

Feed him for a lifetime. That's Maimonides.

[Dr. Josh Axe]

And he said, the greatest charity you.

[Co-host or Guest (possibly a health expert or commentator)]

Could ever do for somebody is not just giving them money. He said, there's actually seven levels of charity. The highest level of charity is teaching a person to fish. That's mentorship and discipleship.

[Dr. Josh Axe]

It's the greatest charity contribution.

[Co-host or Guest (possibly a health expert or commentator)]

It's better than even giving money to an organization. That's great.

[Dr. Josh Axe]

But mentoring others, helping them grow spiritually.

[Co-host or Guest (possibly a health expert or commentator)]

Helping them in their marriage, helping them grow in their character and their leadership and their profession. Mentoring and serving others without asking anything.

[Dr. Josh Axe]

In return is the greatest form of.

[Co-host or Guest (possibly a health expert or commentator)]

Purpose or one of the greatest out there today. I think, in addition, part of that, too, is what's being a great parent.

[Dr. Josh Axe]

Growing and becoming a better parent.

[Co-host or Guest (possibly a health expert or commentator)]

That's a form of discipleship. That's mentorship, and even a marriage. There's a level there of iron sharpens iron, of helping one another grow that leads to purpose. And purpose is really tied to this idea of growth. It's growing yourself, it's growing your marriage, it's helping grow your kids, it's mentoring, discipling others.

[Dr. Josh Axe]

When you grow yourself and help others grow, it leads to a great sense of fulfillment and actually adds years to your life. There's another study I read that found.

[Co-host or Guest (possibly a health expert or commentator)]

That when people retire from work, if.

[Dr. Josh Axe]

They don't find a new sense of purpose or way to contribute, it takes.

[Co-host or Guest (possibly a health expert or commentator)]

Years off their life and causes them to die early.

[Dr. Josh Axe]

It crushes longevity because according to Chinese.

[Co-host or Guest (possibly a health expert or commentator)]

Medicine, the greatest thing that builds qi, and in functional medicine, we would call this mitochondrial health, adrenal health, ATP, energy for your body to create energy.

[Dr. Josh Axe]

There's a level there that's connected to.

[Co-host or Guest (possibly a health expert or commentator)]

Our spiritual aspect of health.

[Dr. Josh Axe]

And so if you don't have a purpose, it's like there's no fuel for your mitochondria.

[Co-host or Guest (possibly a health expert or commentator)]

There's no fuel for your adrenal glands.

[Dr. Josh Axe]

Purpose actually leads to hormonal health, joy, longevity. There's a lot of people that wake.

[Co-host or Guest (possibly a health expert or commentator)]

Up in the morning and they don't feel like getting out of bed. And part of that is there's not a sense of purpose in their life.

[Dr. Josh Axe]

And so for you, when you have.

[Co-host or Guest (possibly a health expert or commentator)]

A sense of purpose, it is fuel.

[Dr. Josh Axe]

For your soul, for your spirit, and even for your organs and your cells. So one of the greatest things I.

[Co-host or Guest (possibly a health expert or commentator)]

Want to encourage you to do is go and find your unique purpose and add value in that way. So find your purpose and focus on growth, growing yourself, and growing others.

[Dr. Josh Axe]

Have you ever felt like you're doing everything right? Eating clean, working out, taking all the right supplements, but your body just won't cooperate? Maybe you're tired, you're foggy, you're gaining weight, you can't sleep, and your doctor says your labs are normal. Here's the truth. Normal blood work does not mean your body is operating normally. It just means the levels in your blood work look okay. Not that your cells are actually using them the way they should. It's like using the wrong map and wondering why you're lost. Or putting gas in the tank but the engine still won't turn over. Because if your cells are inflamed, stressed, or in survival mode, nothing you do will work the way it should. Your body's been whispering for years now. Maybe it's screaming, and you deserve someone who's actually listening. Go to mybloodwork.com and see what your blood work missed, what's really going on beneath the surface. Because you're not crazy, you're not lazy. You're just stuck in a system that was never built to find the problem. It was built to diagnose disease, not restore your health. @mybloodwork.com we'll show you how to finally.

[Co-host or Guest (possibly a health expert or commentator)]

Get your body and your life back.

[Dr. Josh Axe]

You know, if you want to grow and excel in life, one of the most important things you can do is focus on fostering great relationships with great virtuous people.

[Co-host or Guest (possibly a health expert or commentator)]

Okay.

[Dr. Josh Axe]

By the way, this is something.

[Co-host or Guest (possibly a health expert or commentator)]

If somebody asked me, Dr. Axe, what is your biggest life lesson? I mean, your single biggest lesson in your entire life? My single biggest life lesson is this. You become who you surround yourself with. Who are those five people you spend the most time with? So your family and then five other people, and that's who you become. You know, Dave Ramsey did a study and found that your wealth depends on the 10 people you spend the most time with. Your average wealth will become like their average wealth.

[Dr. Josh Axe]

The same is with health.

[Co-host or Guest (possibly a health expert or commentator)]

If you want to get healthy, hang around healthy people.

[Dr. Josh Axe]

You want to have a great marriage, hang around people with great marriages. You want to grow in your character and your leadership, hang out with people that are leaders. I am in a growth group right now.

[Co-host or Guest (possibly a health expert or commentator)]

I've done this in the church a lot in the past, signed up, been part of growth groups. That's been incredible for my growth. And then also part of other groups. Like, I'm in a group right now with five other guys, and we meet together once to twice a month. And basically, we read a book together every month. And then we share our thoughts, and we encourage one another. And then typically, sometimes we get together another time, whether it's for watching a football game or doing a dinner or just breakfast, something like that. And we're always spurring each other on.

[Dr. Josh Axe]

And to me, it's been the greatest.

[Co-host or Guest (possibly a health expert or commentator)]

Thing that's helped me grow over the past 10 years has been the dedication to seeking out people that are great in an area in their life, spending more time around them, and being open to learning and growing and getting better. And so I want you to think about this. Write down, who are those five people you spend the most time with now? And rank them on a scale of 1 to 10 on how much they're helping you grow? And then here's the other thing I.

[Dr. Josh Axe]

Want you to do.

[Co-host or Guest (possibly a health expert or commentator)]

I want you to rank yourself. Where are you on a scale of 1 to 10 of being a friend and helping them grow?

[Dr. Josh Axe]

Are you encouraging them? Are you going out of your way to maybe get them a book or to give them advice or do whatever you can to help them reach their goals in life? Do you even know what their goals are? Do you know what their dreams are? Do you know what their weaknesses are.

[Co-host or Guest (possibly a health expert or commentator)]

So you can help Them. So rank yourself, rank those five people.

[Dr. Josh Axe]

And then set the goal here for.

[Co-host or Guest (possibly a health expert or commentator)]

This next year of where do you want to become at a level of a friend and a leader for those people. And then who are those five people you need to spend the most time with? You need to take those people in live that are below the five. They're twos, they're threes, they're leeches, they're.

[Dr. Josh Axe]

Sucking the life out of you. They're not. They're keeping you from fulfilling your dreams. And you need to go and spend.

[Co-host or Guest (possibly a health expert or commentator)]

More time with people that are going.

[Dr. Josh Axe]

To help you grow and excel and become better.

[Co-host or Guest (possibly a health expert or commentator)]

Now listen, there's an element that is different from this. So this is your friend group that you're growing with and it's a group of purpose.

[Dr. Josh Axe]

It's different than saying, I'm going to.

[Co-host or Guest (possibly a health expert or commentator)]

Go and have a form of a ministry where I'm going to take people that are, you know, that are having a hard time in life or even something that's negative and going and ministering to them and helping them in their needs. Okay? Encouraging them, giving them a book, doing certain things to support them.

[Dr. Josh Axe]

That's great too.

[Co-host or Guest (possibly a health expert or commentator)]

You should do that. But there's also this group of, this fen group that's iron sharpens iron that you should be pursuing. And one of the best places to do this is join a church and.

[Dr. Josh Axe]

Join a growth group in a church.

[Co-host or Guest (possibly a health expert or commentator)]

It's a powerful way of meeting those types of people in fostering community.

[Dr. Josh Axe]

All right, now let's talk about a diet for longevity.

[Co-host or Guest (possibly a health expert or commentator)]

Here's the biggest mistake most people are making. They're not getting enough protein, not enough fiber and not enough nutrients. Okay, but protein and fiber. If you focus on protein and fiber rich foods, it's going to promote the greatest amount of longevity.

[Dr. Josh Axe]

Here are some statistics based on the blue zones. The longest living people in the world eat 80% more plants.

[Co-host or Guest (possibly a health expert or commentator)]

They eat lots of protein.

[Dr. Josh Axe]

They eat 30 or more grams of fiber daily.

[Co-host or Guest (possibly a health expert or commentator)]

They have virtually no ultra processed food.

[Dr. Josh Axe]

And very little added sugar. But meanwhile, in the United States, 60% of calories come from ultra processed foods. 60%. 46% of older adults are protein deficient. Low fiber increases chronic inflammation and insulin resistance. It also drives obesity, which now affects 74% of American adults.

[Co-host or Guest (possibly a health expert or commentator)]

So here's the problem. American adults are eating mostly ultra processed foods. Not enough protein, not enough fiber and.

[Dr. Josh Axe]

Not enough whole foods. I want to walk you through why fiber and protein are so important. Protein in plants turn on longevity pathways such as Amp K and autophagy which stabilizes blood sugar and protects your mitochondria. Fiber is one of the simplest miracle drugs in the diet.

[Co-host or Guest (possibly a health expert or commentator)]

Now, we went through this sort of phase. I remember kind of in the 90s, we saw a lot of promotion of fiber.

[Dr. Josh Axe]

And then the last 10 years, everybody's.

[Co-host or Guest (possibly a health expert or commentator)]

Talked about protein, protein, protein, protein.

[Dr. Josh Axe]

And the reality is you want to get quite a bit of both protein and fiber, because these macronutrients really impact.

[Co-host or Guest (possibly a health expert or commentator)]

Your metabolism and keep insulin balanced. Now, I also want to talk about why fiber matters. I think protein's got a lot of promotion and it should. Protein is great for building muscle. Protein's great again for insulin, it's great for metabolism. You're not going to store it as body fat. There's a lot of benefits there. But here's why fiber matters.

[Dr. Josh Axe]

Higher fiber intake is linked with lower.

[Co-host or Guest (possibly a health expert or commentator)]

Cardiovascular disease, lower mortality, better cholesterol, lower blood pressure, and more weight loss.

[Dr. Josh Axe]

Now, when you're getting fiber, you want to focus on getting both soluble fiber and insoluble. Soluble fiber forms a gel. It feeds gut bacteria, so it acts as a prebiotic to support the growth of probiotics. It also lowers cholesterol and blunts your blood sugar. You're going to get this type of.

[Co-host or Guest (possibly a health expert or commentator)]

Fiber from beans, oatmeal, psyllium, husk, pectin, chia seeds.

[Dr. Josh Axe]

So pectin, you're going to get that.

[Co-host or Guest (possibly a health expert or commentator)]

From eating apples and citrus fruits like grapefruit, okay? Really, really great type of fiber that acts as a. That supports detoxification.

[Dr. Josh Axe]

Also, this sort of fiber is great for clearing out LDL cholesterol, improving your blood sugar, creating more, what's called short.

[Co-host or Guest (possibly a health expert or commentator)]

Chain fatty acids, like butyric acid in.

[Dr. Josh Axe]

Your gut, which is really important for.

[Co-host or Guest (possibly a health expert or commentator)]

Healing leaky gut and GI health. So that's important.

[Dr. Josh Axe]

Then you also want to get some insoluble fiber. You're going to get that from vegetables and whole grains. For the most part. This adds more bulk to your stool. So when you think about soluble fiber.

[Co-host or Guest (possibly a health expert or commentator)]

It helps balance out your blood chemistry.

[Dr. Josh Axe]

Improving your blood work.

[Co-host or Guest (possibly a health expert or commentator)]

Insoluble fiber is like cleaning out your plumbing. It's like cleansing your colon.

[Dr. Josh Axe]

So you want to get both of.

[Co-host or Guest (possibly a health expert or commentator)]

These types, types of fiber on a regular basis.

[Dr. Josh Axe]

And here's the key.

[Co-host or Guest (possibly a health expert or commentator)]

Eat more fruits and vegetables, okay? Get more things like walnuts and chia and flaxseeds, okay? So it's nuts and seeds, it's beans, it's whole grains, and it's a lot of fruits and vegetables where you're gonna get more fiber. So wild organic meat, fruits and vegetables. For the most part is where you're gonna get all of this protein and fiber.

[Dr. Josh Axe]

You know, I wanna grade yourself right.

[Co-host or Guest (possibly a health expert or commentator)]

Now, like what are you eating on a daily basis? Let's start with breakfast. Okay. Are you getting plenty of prote fiber for breakfast? When I woke up this morning I probably had nearly 50 grams of protein and I had probably another maybe 15 grams of fiber or so. And so what I had this morning was I had a smoothie which was I did this type of protein powder that was made primarily of like a bone broth. So 20 grams of that. Add another 30 to 40 grams of a plant based protein that came from pumpkin seeds predominantly. So I had that much protein. And then I added in some superfood powders of like beetroot juice and a handful of spinach. And then I just did water in there. Okay. So I had that and then I.

[Dr. Josh Axe]

Ate one big apple.

[Co-host or Guest (possibly a health expert or commentator)]

Okay.

[Dr. Josh Axe]

And that was my breakfast this morning.

[Co-host or Guest (possibly a health expert or commentator)]

Now sometimes I mix it up. I do a pumpkin smoothie a lot of mornings because the fiber and pumpkins are so fantastic.

[Dr. Josh Axe]

I do blueberries, I will do cream.

[Co-host or Guest (possibly a health expert or commentator)]

Of rice with some coconut oil and add in a little bit of honey. And then for fiber, I will add in this type of granola that's pretty much like chia and flax. I'll add that in there. And then just do protein on the side. Maybe I'll do eggs.

[Dr. Josh Axe]

But all that being said, what are.

[Co-host or Guest (possibly a health expert or commentator)]

You doing for breakfast? What you want to be focusing on is protein and fiber. So typically it's going to be a source of protein like eggs or turkey sausage or protein powder. And then also doing a high fiber.

[Dr. Josh Axe]

Fruit, pomegranate, blueberry, fig, apple, grapefruit. Fantastic. And then for lunch and dinner, very similar.

[Co-host or Guest (possibly a health expert or commentator)]

You can do something like a grilled salmon filet and then sweet potato and steamed vegetables. And then for dinner do lower carb, more healthy fat.

[Dr. Josh Axe]

Do an avocado, lots of fiber in there.

[Co-host or Guest (possibly a health expert or commentator)]

You could do olives, those sort of things. So get some healthy fats and fiber there. More steamed vegetables, organic meat like grass fed burger.

[Dr. Josh Axe]

If that is your diet, you are promoting incredible healing. This is how the blue zones eat.

[Co-host or Guest (possibly a health expert or commentator)]

They're eating real food, every single meal. High protein, high fiber, high nutrients.

[Dr. Josh Axe]

Now the next habit, the number five.

[Co-host or Guest (possibly a health expert or commentator)]

Habit that is destroying our health and our longevity is being sleep deprived.

[Dr. Josh Axe]

Sleep debt is one of the most.

[Co-host or Guest (possibly a health expert or commentator)]

Pro aging habits we have.

[Dr. Josh Axe]

But in modern life, 60% of US.

[Co-host or Guest (possibly a health expert or commentator)]

Adults don't get enough sleep.

[Dr. Josh Axe]

And sleeping less than six hours increases.

[Co-host or Guest (possibly a health expert or commentator)]

The risk of early death by 12%.

[Dr. Josh Axe]

Even one week of four to five hours of sleep lowers your blood sugar.

[Co-host or Guest (possibly a health expert or commentator)]

Metabolism considerably, so creates insulin resistance.

[Dr. Josh Axe]

It leads to issues with overeating and weight gain. It also spikes inflammation in cortisol.

[Co-host or Guest (possibly a health expert or commentator)]

In ancient times, elders took naps, slept.

[Dr. Josh Axe]

With the sun, and protected rest like a sacred practice.

[Co-host or Guest (possibly a health expert or commentator)]

Again.

[Dr. Josh Axe]

Think about why did God create the.

[Co-host or Guest (possibly a health expert or commentator)]

Sun coming up and going down? A part of it is for us.

[Dr. Josh Axe]

To live in rhythm with the earth.

[Co-host or Guest (possibly a health expert or commentator)]

And what was going on here.

[Dr. Josh Axe]

We should be doing everything we can to live in tune with nature.

[Co-host or Guest (possibly a health expert or commentator)]

All right, so when the sun is going down, we should be going down. When it's coming up, we should be coming up. Now, listen, if you live in Alaska.

[Dr. Josh Axe]

Certain other areas of the world, again, you're not going to be doing it.

[Co-host or Guest (possibly a health expert or commentator)]

At the exact timing, okay?

[Dr. Josh Axe]

But it's still a cue for knowing.

[Co-host or Guest (possibly a health expert or commentator)]

When you should be going up and when you should be coming down.

[Dr. Josh Axe]

What's happened today is we live in.

[Co-host or Guest (possibly a health expert or commentator)]

A country that really teaches us that we are producers.

[Dr. Josh Axe]

For a lot of us, we get.

[Co-host or Guest (possibly a health expert or commentator)]

Our value, our sense of self worth and identity from the more we get done, okay, or for the busier we are. Busyness is artificial significance.

[Dr. Josh Axe]

Busyness doesn't actually mean you're living your.

[Co-host or Guest (possibly a health expert or commentator)]

Best life or you're being productive.

[Dr. Josh Axe]

Today, our focus on busyness and productivity means we treat sleep like some inconvenience instead of a biological requirement. And our bodies pay the price. Instead of aligning with these natural rhythms that God created, we fight them. And the result is chronic inflammation, hormone.

[Co-host or Guest (possibly a health expert or commentator)]

Disruption, and accelerated aging.

[Dr. Josh Axe]

So you want to do everything you can to get good quality sleep.

[Co-host or Guest (possibly a health expert or commentator)]

It's really the time when you get plugged in and your body recharges. It's the time when your body turns back the clock on aging. It regenerates. Your body heals.

[Dr. Josh Axe]

If you're not sleeping well, you're not.

[Co-host or Guest (possibly a health expert or commentator)]

Healing well, and you're aging your body.

[Dr. Josh Axe]

One of the things I encourage people to do is write down what your.

[Co-host or Guest (possibly a health expert or commentator)]

Biggest life priorities are, what matters most.

[Dr. Josh Axe]

And when many of the people I.

[Co-host or Guest (possibly a health expert or commentator)]

Care for do this, they're going to have things like my relationship with God, my family, my spouse, my kids.

[Dr. Josh Axe]

I've always wanted to do this thing.

[Co-host or Guest (possibly a health expert or commentator)]

And they have some of those goals. And then of course, there's things like I want to pay off my home, and I want to hit a certain pinnacle in my career. I mean, there's other things there too.

[Dr. Josh Axe]

But just make sure you write down.

[Co-host or Guest (possibly a health expert or commentator)]

These are the things that matter most in ranking order and make sure you're giving the time to those Things. The famed psychologist Carl Jung basically said this.

[Dr. Josh Axe]

He said, if you want to know.

[Co-host or Guest (possibly a health expert or commentator)]

What somebody truly believes, what they really, really believe, deep down, it's not what they say that will tell you. It's what they do that will tell you. If you say, listen, my family is my greatest priority and spending time with my kids. But you spend hardly any time with your kids, and you spend way more time working overtime and doing a number of things. It's not necessarily true. You typically have to sacrifice something for something else in order to help it flourish. And so I would just be really conscious of.

[Dr. Josh Axe]

This is such a good exercise.

[Co-host or Guest (possibly a health expert or commentator)]

And I do this every year, by the way. I sit down in December and January and I look at this next year, and I say, okay, did my priorities align up last year? Did I start kind of weaving off and not spending enough time with God or my family or this mission? This thing is important. I just start saying yes to too many things, and that's hard. I get invited to a lot of speaking engagements, a lot of conferences, a lot of things, a lot of other podcasts I could travel for. And I am incredibly selective beforehand. And I say, okay, these are the trips I want to take with my girls and my family. These are the time I want to spend every morning, my first 30 minutes in the morning with God. I have some lines around the things that are most important to me in making sure that these outside things don't jump in, and also that I have.

[Dr. Josh Axe]

Time to recharge my batteries.

[Co-host or Guest (possibly a health expert or commentator)]

So I want to encourage you to. This is also why making sleep is a priority. Have the time you want to go.

[Dr. Josh Axe]

To bed and you want to wake up. You want to be getting at least.

[Co-host or Guest (possibly a health expert or commentator)]

Eight hours of sleep a night and also preparing your body to sleep. There's a longevity expert, and he said he noticed this. One of the biggest factors in being.

[Dr. Josh Axe]

Able to tell how slow you're aging is knowing what your HRV levels are.

[Co-host or Guest (possibly a health expert or commentator)]

That's your heart rate variability. And he said, I noticed that my.

[Dr. Josh Axe]

HRV is the lowest when I focus.

[Co-host or Guest (possibly a health expert or commentator)]

On lowering my heart rate before bed. And he said, and I do this via meditation. And you can also do this by reading a spiritual growth book or your Bible.

[Dr. Josh Axe]

But it's kind of getting your body.

[Co-host or Guest (possibly a health expert or commentator)]

In a state where you're just kind of like reading and reading slowly. So not like reading through a novel or going quickly. It's really just sitting there and reading the Bible or meditating or doing something where you're just kind of like just chewing on something and you're moving Slowly through something and going deep. And part of this will help you get deeper sleep. There's actually these connections between our mind and our spirit and our physiology, what happens in our body.

[Dr. Josh Axe]

So when you go slow and chew and meditate and connect with God in that way.

[Co-host or Guest (possibly a health expert or commentator)]

It prepares your body for sleep. And going deep into this delta type of sleep. If you are watching a TV and you're seeing these frames go back and forth or you're scrolling on social media.

[Dr. Josh Axe]

What that does in speeding up your.

[Co-host or Guest (possibly a health expert or commentator)]

Brain in activity and hormones and activating things like cortisol is the exact opposite of melatonin, of what you need, which is secreting more melatonin. And so that's going to help you get better. Sleep is sort of winding down, calming down, listening to an audiobook, not on two times speed, one time or slower, make sure it's slow or meditating or reading something that spiritually you're sort of chewing on, that will help you get better sleep and help you grow. Number six issue that is destroying the number six habit that is absolutely destroying our longevity today is being sedentary. You know, back in biblical times and.

[Dr. Josh Axe]

Even today in some countries, people walked all day because life required movement and we didn't have cars. I know in writing the book, the Biblio Diet, one of the things that.

[Co-host or Guest (possibly a health expert or commentator)]

I researched and looked into was how much did Jesus walk? And there was this historian who mapped out his walking. They said Jesus walked probably an average of 10 miles a day.

[Dr. Josh Axe]

And he said some days he would.

[Co-host or Guest (possibly a health expert or commentator)]

Walk, possibly a marathon. He said it happened a few times going from certain cities to certain cities.

[Dr. Josh Axe]

And so we know historically people walked.

[Co-host or Guest (possibly a health expert or commentator)]

Constantly all day long.

[Dr. Josh Axe]

Today we walk very little. And there are studies showing that both.

[Co-host or Guest (possibly a health expert or commentator)]

7,000 steps a day or 10,000 steps a day increases your longevity in your health. Today, the average person is doing 3,000. So basically, here's how to make up for that 4,000. Take a meal, breakfast, lunch or dinner. And two of those go on a 15 to 20 minute walk that will get you to that 7,000 threshold. Okay? Increasing your walking by about 30 to 40 minutes a day.

[Dr. Josh Axe]

So just getting out there and walking a little bit more does amazing things.

[Co-host or Guest (possibly a health expert or commentator)]

For your overall health.

[Dr. Josh Axe]

Also when we look at ancient people.

[Co-host or Guest (possibly a health expert or commentator)]

Or even hunter gatherers, people walked four to seven miles every day just to.

[Dr. Josh Axe]

Find food and survive.

[Co-host or Guest (possibly a health expert or commentator)]

We saw historically, so many professions were agriculturally related.

[Dr. Josh Axe]

So people were farming and walking, and you were going to the store, you were walking there.

[Co-host or Guest (possibly a health expert or commentator)]

People walked so much more.

[Dr. Josh Axe]

Today the average American walks only about 2 miles and it should be at least 5. Consistently being active and doing resistance training is also great. And other forms of activity.

[Co-host or Guest (possibly a health expert or commentator)]

In fact, there are studies showing that certain types of activity like tennis and badminton and pickleball and cycling and swimming and going out there and kicking a soccer ball really promotes longevity in a powerful way.

[Dr. Josh Axe]

So getting in these habits, maybe it's.

[Co-host or Guest (possibly a health expert or commentator)]

Pickleball once a week and weight training twice a week and getting on a spin bike or peloton once a week.

[Dr. Josh Axe]

But sit down and really plan out what is your movement schedule and also.

[Co-host or Guest (possibly a health expert or commentator)]

Say, okay, I'm going to take, you know, one time a day.

[Dr. Josh Axe]

Maybe it's your lunch break at work.

[Co-host or Guest (possibly a health expert or commentator)]

And I'm going to go on a 20 minute walk during that break.

[Dr. Josh Axe]

What a lot of people do is.

[Co-host or Guest (possibly a health expert or commentator)]

They just try and press through during their lunch break and even work while they're eating. That destroys your health, it destroys your longevity. You need to take breaks in order to be healthy, in order to recharge.

[Dr. Josh Axe]

In order to be mentally clear in your best. You think you're doing yourself a favor by continuing to work during your lunch break?

[Co-host or Guest (possibly a health expert or commentator)]

No.

[Dr. Josh Axe]

Now your mind is fuzzy, it's not.

[Co-host or Guest (possibly a health expert or commentator)]

As active, you're not as productive, you're not as creative. And so it actually hurts you in the long run. There's books on this, There's a great book called the Power of Full Engagement.

[Dr. Josh Axe]

And they walk through multiple studies that.

[Co-host or Guest (possibly a health expert or commentator)]

Show that if you rest and take breaks and work 40 hours a week rather than 60 hours a week, you.

[Dr. Josh Axe]

Are more productive, more creative and get more done. And when you look at these blue zones, people aren't going to the gym and hitting these big dumbbells and barbe every day. They're cycling, they're walking up and down hills a lot. They're just very physically active throughout the day. Movement tells your body, stay young. Sedentary living and sitting tells your body.

[Co-host or Guest (possibly a health expert or commentator)]

Shut down your aging.

[Dr. Josh Axe]

Typically, the more you move, the better.

[Co-host or Guest (possibly a health expert or commentator)]

Now listen, there's about 2% of you out there that are going to go and you overtrain and that's aging you. Especially when you're doing things like really intense exercises that are hard on the joints over time and you go till failure like CrossFit. Some of these things that actually is aging your joints, doing a lot of long distance triathlons or marathons. There are exercises that age you too much.

[Dr. Josh Axe]

So you can.

[Co-host or Guest (possibly a health expert or commentator)]

But listen, that's only about 2% of people that are doing that level of over training. Most of us need to move more.

[Dr. Josh Axe]

Hey, if you want practical, science backed guidance for living a healthier, longer, more vibrant life, you need to check out the biohacket podcast. It is hosted by my good friend Aman Hasan and it brings a thoughtful, compassionate perspective to wellness that so many women have been looking for. Every week, Aman breaks down the latest research in longevity, hormones and metabolic health in a way that's clear and easy to understand. Leads to important conversations around women's health, fertility and the steps women can take to protect their energy, balance their hormones and support long term well being. She talks with top doctors, scientists and health experts about natural healing, nutrition, lifestyle choices that make a real difference. Ann sits down with entrepreneurs and thought leaders to explore how they stay strong, grounded and resilient in their personal lives and their work. If you want a show that speaks directly to health challenges women are navigating today while offering hope, clarity and real solutions, tune in to biohack it every Thursday. Wherever you listen to podcasts, it is one of the most educational and uplifting shows in the wellness space and I.

[Co-host or Guest (possibly a health expert or commentator)]

Think you're going to love it.

[Dr. Josh Axe]

The number seven bad habit that is.

[Co-host or Guest (possibly a health expert or commentator)]

Destroying our health is lack of sunshine and spending too much time inside.

[Dr. Josh Axe]

You know humans were designed to live.

[Co-host or Guest (possibly a health expert or commentator)]

Outside farming, walking long distances, tending and.

[Dr. Josh Axe]

Caring for animals, gathering food, praying, cooking, working in natural light. For almost all of human history, people spent 70 to 90% of their waking hours outdoors.

[Co-host or Guest (possibly a health expert or commentator)]

I want you to think about that.

[Dr. Josh Axe]

70 to 90% now.

[Co-host or Guest (possibly a health expert or commentator)]

Today the average adult spends 90% of their life indoors.

[Dr. Josh Axe]

That shift alone is one of the most underestimated aging accelerators in modern society. Studies show people who spend more time outdoors benefit from improved immune function, stronger bones, better sleep quality, healthier mood regulation.

[Co-host or Guest (possibly a health expert or commentator)]

And even a sharper brain.

[Dr. Josh Axe]

Listen, in order to make a big.

[Co-host or Guest (possibly a health expert or commentator)]

Difference in your health, you don't need to just like set up shop and be outside all day. Now for some of you that would be great.

[Dr. Josh Axe]

But really in one study, 1.5 hours.

[Co-host or Guest (possibly a health expert or commentator)]

A day of time outside total just 1.5 hours 90 minutes a day outside and having some sun exposure with that was associated with lower rates of depression and overall better brain function, better organ function, better healing, better longevity.

[Dr. Josh Axe]

You know getting sunlight is really a non negotiable for longer long term health.

[Co-host or Guest (possibly a health expert or commentator)]

It anchors your circadian rhythms which balances cortisol and melatonin. Listen, cortisol is your master hormone. When cortisol is regulated it helps balance insulin, it helps balance estrogen, it helps balance testosterone and it helps balance all of your thyroid hormones. All of those come into balance better when cortisol is balanced Also, this red light you get from the sun powers up your mitochondria through infrared wavelengths.

[Dr. Josh Axe]

It also boosts serotonin during the day and helps convert melatonin at night. So this is really important. So you'll just notice, right? I was talking to a friend of.

[Co-host or Guest (possibly a health expert or commentator)]

Mine, one of my best friends and his wife is Filipino and she loves the sun. And so every winter, you know, she.

[Dr. Josh Axe]

And this is a lot of people.

[Co-host or Guest (possibly a health expert or commentator)]

Especially if you grew up in California or Florida or, or, you know, the Caribbean and other areas, and then you move north and you're just not used to it.

[Dr. Josh Axe]

A lot of people get this low.

[Co-host or Guest (possibly a health expert or commentator)]

Grade seasonal affective disorder, depression, throughout these winter months. I can tell you grew up in Ohio. We used to joke around, it's like, okay, once you reach the fall, through winter, it's just gray, gray clouds sitting over the area. I moved to Nashville, Tennessee now.

[Dr. Josh Axe]

And so for me now, you know.

[Co-host or Guest (possibly a health expert or commentator)]

Somebody was complaining about the, some of the raininess and grayness here now. And I'm like, let's listen, Nashville, we still get pops of sunshine throughout the whole winter. It'll jump up in the 50s or 60s. A few days we'll get outside, you get a break.

[Dr. Josh Axe]

Listen, if you're living in Minnesota or.

[Co-host or Guest (possibly a health expert or commentator)]

Connecticut or Michigan or Ohio or some of these areas, you know, you don't.

[Dr. Josh Axe]

Get sun for sometimes months and months at a time.

[Co-host or Guest (possibly a health expert or commentator)]

So all that being said, you want.

[Dr. Josh Axe]

To do everything you can to get.

[Co-host or Guest (possibly a health expert or commentator)]

Outside when you can, when the sun's out.

[Dr. Josh Axe]

And if you can't get some sunshine, try and get a red light panel.

[Co-host or Guest (possibly a health expert or commentator)]

Do everything you can to get more good light. But again, the more of the story is this.

[Dr. Josh Axe]

Sunshine is critical for your health.

[Co-host or Guest (possibly a health expert or commentator)]

It stimulates vitamin D production, which helps.

[Dr. Josh Axe]

Boost your immune system.

[Co-host or Guest (possibly a health expert or commentator)]

It promotes longevity.

[Dr. Josh Axe]

It is so important. And because of indoor living, vitamin D.

[Co-host or Guest (possibly a health expert or commentator)]

Deficiency now affects between 40 and 75% of Americans. Listen, it's at least 75%, okay?

[Dr. Josh Axe]

A lot of times when they use.

[Co-host or Guest (possibly a health expert or commentator)]

These markers, they're saying just above 30 in terms of the number of vitamin D. And when we're looking at a blood work, your number should be at least 50 plus. And so 75% of Americans, three out of every four are vitamin D deficient, which is pushing them towards being more inflamed, insulin resistance, weakened immune response, and pretty much every issue under the sun. When you think about what vitamin D deficiency causes.

[Dr. Josh Axe]

So you want to do everything you.

[Co-host or Guest (possibly a health expert or commentator)]

Can to get those levels up. And just spending more time outside will.

[Dr. Josh Axe]

Make such a big difference. In fact, adults with very low Vitamin.

[Co-host or Guest (possibly a health expert or commentator)]

D have a 25% higher risk of all cause death. And so really getting more vitamin D, what that does for promoting longevity is so incredibly powerful.

[Dr. Josh Axe]

And if you have kids, this is great for kids too. You know, one of the things that.

[Co-host or Guest (possibly a health expert or commentator)]

Chelsea and I invested in this past year is we bought a really big playset for our kids, a swing set which has like, you know, a slide and swings. We also got a trampoline for outside.

[Dr. Josh Axe]

Because we said we want to do everything we can to get our girls.

[Co-host or Guest (possibly a health expert or commentator)]

Outside as much as we possibly could. And we also got a swimming pool. Now, listen, not everybody is in that financial position to be able to get some of these things for your kids. But I will say this.

[Dr. Josh Axe]

Do what you can. Look on Facebook, Marketplace, look on ebay, you know, you could probably find a.

[Co-host or Guest (possibly a health expert or commentator)]

Used trampoline on there, used playset.

[Dr. Josh Axe]

Do everything you can for you. And if you have kids, to spend.

[Co-host or Guest (possibly a health expert or commentator)]

As much time outside as possible.

[Dr. Josh Axe]

Go on family walks because your health depends on it.

[Co-host or Guest (possibly a health expert or commentator)]

Your kid's health depends upon it. All studies show across the board, when kids get outside, it's better for adhd, it's better for recovery from sports, it's better for just their character, for their growth and focus.

[Dr. Josh Axe]

And so do everything you can to.

[Co-host or Guest (possibly a health expert or commentator)]

Get you and your family outside more as a daily habit.

[Dr. Josh Axe]

Now, I want to go through a.

[Co-host or Guest (possibly a health expert or commentator)]

Bonus habit here that's hurting a lot of people and they don't realize and it's wearing AirPods. Now, I want to mention this. I had a short time where I was wearing AirPods because I didn't believe that if I was just doing it, an hour or so a day would be that big of a deal. I then read a study and I saw the amount of radiation that the Bluetooth, when it's that close to your head, does.

[Dr. Josh Axe]

And so now when I'm on a.

[Co-host or Guest (possibly a health expert or commentator)]

Phone, I'm always wearing an actual something that plugs in. It's this rubber cable Bose headset that goes directly into my ears from my phone. So there's no Bluetooth radiation that I'm being exposed to. And so this is something.

[Dr. Josh Axe]

Listen, there are little habits like that.

[Co-host or Guest (possibly a health expert or commentator)]

Here's another one. Getting a water filter, a Berkey, a roar, reverse osmosis, and just filtering your water.

[Dr. Josh Axe]

But getting off AirPods, getting clean water, going on more walks. What I want to encourage you to.

[Co-host or Guest (possibly a health expert or commentator)]

Do right now is write down what.

[Dr. Josh Axe]

Are those habits you need to quit? And what are those habits you need.

[Co-host or Guest (possibly a health expert or commentator)]

To start implementing here so you can have your healthiest and best year ever.

[Dr. Josh Axe]

Listen, Longevity isn't luck. It's your daily habits casting votes for the future. You want. As Aristotle said, you are what you repeatedly do. You become your habits. You know, 100 year olds in Sardinia and Okinawa, they're not superhuman. There's not this massive genetic benefit of being from Japan.

[Co-host or Guest (possibly a health expert or commentator)]

They have better habits than most Americans do.

[Dr. Josh Axe]

And they're simply living in rhythm with.

[Co-host or Guest (possibly a health expert or commentator)]

How the body was designed, being connected.

[Dr. Josh Axe]

To the earth, living in tune with God's design. They're moving, they're connecting, they're eating real food, enjoying the sun and waking up with purpose.

[Co-host or Guest (possibly a health expert or commentator)]

Here's your challenge.

[Dr. Josh Axe]

Pick one of the seven aging habits and replace it with the healthier version today.

[Co-host or Guest (possibly a health expert or commentator)]

So here are your action steps. A few you might consider take a.

[Dr. Josh Axe]

15 minute sun walk every day. Call someone instead of scrolling. Add 20 grams of protein to breakfast. Learn a new skill for 10 minutes a day. Or simply learn by listening to a new podcast, a YouTube video, reading a book, doing something to grow. Go to bed 30 minutes earlier. Think about what is one or more of these habits you're going to implement.

[Co-host or Guest (possibly a health expert or commentator)]

So you can have your best year ever. I want to say thanks so much.

[Dr. Josh Axe]

For tuning here into the Dr. Josh Axe Show. We're where each and every week we're.

[Co-host or Guest (possibly a health expert or commentator)]

Diving deep into the science and principles of how you can heal physically, mentally, spiritually and take your health and your life to the next level.

[Dr. Josh Axe]

By the way, the number one thing you can do to support the show is subscribe. We cover very controversial topics here.

[Co-host or Guest (possibly a health expert or commentator)]

Like a few weeks ago when we had Dr. Peter McCullough on, we've got Dr. Robert Malone on, we've talked about cancer a lot. These episodes get shadow banned. And if you're not subscribed, if you're subscribed, you'll get access to all of these.

[Dr. Josh Axe]

By the way, we've got massive giveaways this year.

[Co-host or Guest (possibly a health expert or commentator)]

If you're subscribed, some of you are going to be automatically entered into some of the giveaways. So again, subscribe.

[Dr. Josh Axe]

By the way, subscribing also allows the show to grow.

[Co-host or Guest (possibly a health expert or commentator)]

We saw incredible growth last year thanks to you and you subscribers out there.

[Dr. Josh Axe]

You know, it allows me to bring in more, you know, well known doctors.

[Co-host or Guest (possibly a health expert or commentator)]

And health experts and leaders and pastors and people that are going to help take your health to the next level.

[Dr. Josh Axe]

So thank you all of you for.

[Co-host or Guest (possibly a health expert or commentator)]

Subscribing, leaving reviews on Apple and Spotify. Thank you for that and thank you.

[Dr. Josh Axe]

All of you for sharing. There are millions of people that don't.

[Co-host or Guest (possibly a health expert or commentator)]

Know about these habits.

[Dr. Josh Axe]

We can help transform so many lives.

[Co-host or Guest (possibly a health expert or commentator)]

When they know about habits that heal and promote longevity. Thanks so much for watching. I'll see you on the next episode.