In our last few +1s (here, here and here), we’ve been talking about the power of walking after you eat.
We started with Dr. Casey Means’s Pro Tip to move after you eat to get rid of circulating glucose in your blood. Then we followed that up with Dr. David Ludwig’s perspective on the Italian practice of passeggiatas then we invited ChatGPT to the party to share some practical wisdom on its benefits.
Today I want to go back to our chat about HEALTHSPAN vs. LIFESPAN.
It’s a really important discussion.
As you may recall, I said: “We want to push BOTH our HEALTHSPAN and our LIFESPAN as far out as possible.”
Then I followed up with: “No need to live longer and have the last x years/decades of our lives kinda suck because we’re not healthy, eh?”
I want to make sure you get the distinction. Peter Attia talks about it A LOT in Outlive.
I’m going to go back to ChatGPT for its quick hit.
Me: “Define healthspan and lifespan and tell me how they relate to one another. Short answer.”
ChatGPT: “Lifespan refers to the total number of years a person lives, from birth to death. Healthspan is the portion of that lifespan during which a person is healthy and free from serious illness or chronic diseases.
Relationship: Healthspan is a subset of lifespan. While lifespan measures the quantity of life, healthspan focuses on the quality of life, aiming to maximize the period of good health within the total years lived.”
Me: “Why do we want to optimize for both?”
ChatGPT: “We want to optimize for both lifespan and healthspan to ensure that not only do people live longer, but they also enjoy a high quality of life during those additional years. Optimizing lifespan without healthspan could lead to more years lived with chronic illness, disability, or poor health, reducing overall well-being. By optimizing both, the goal is to increase the number of years lived in good health, allowing individuals to remain active, independent, and engaged in life for as long as possible.”
Me: “What are your top 3 tips to optimize for both?”
ChatGPT: “Here are my top three tips to optimize for both lifespan and healthspan:
- Maintain a Balanced Diet: Focus on a nutrient-rich diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. A balanced diet helps prevent chronic diseases such as heart disease, diabetes, and obesity, which can shorten both lifespan and healthspan.
- Regular Physical Activity: Engage in regular exercise, including aerobic activities, strength training, and flexibility exercises. Regular physical activity is crucial for maintaining cardiovascular health, muscle strength, and overall mobility, contributing to a longer, healthier life.
- Prioritize Mental and Social Well-being: Mental health and social connections are key to both longevity and quality of life. Manage stress, practice mindfulness, and maintain strong social ties to reduce the risk of mental health disorders and cognitive decline, thereby enhancing both healthspan and lifespan.”
Me: “What about sleep?”
ChatGPT: “Sleep is indeed crucial for optimizing both lifespan and healthspan. Here’s why:
Quality Sleep: Aim for 7-9 hours of quality sleep per night. Sleep is essential for physical and mental restoration, immune function, and cognitive health. Poor sleep is linked to a higher risk of chronic conditions like heart disease, diabetes, obesity, and depression, which can shorten both lifespan and healthspan.
Tip 4: Prioritize good sleep hygiene by maintaining a consistent sleep schedule, creating a restful environment, and avoiding stimulants like caffeine close to bedtime. Quality sleep helps ensure that your body and mind function optimally, contributing to a longer and healthier life.”
Me: “Anything else? Make it super short!”
ChatGPT: “Sure! Regular health check-ups and avoiding harmful habits like smoking and excessive alcohol are also key to optimizing lifespan and healthspan.”
Me: “Thanks!”
ChatGPT: “You’re welcome! If you have any more questions or need further tips, feel free to ask. Stay healthy and take care!”
Me: “ 😲 🤯 “
And…
THAT’s Today’s +1.
It’s time for our go-to Heroic question of the day to help us move from Theory to Practice to MASTERY.
What’s ONE thing you KNOW you could do to help optimize your healthspan AND your lifespan?
And…
What’s ONE thing you KNOW you could STOP doing to help optimize your healthspan AND your lifespan?
Get on that.
Here’s to doing the things that will help us live long AND well.
And…
BONUS POINTS!
Those same things will help us feel great…
TODAY.
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