In this evidence-based video, Dr. Sean Hashmi discusses 7 scientifically proven habits that can help you live a longer, healthier life.
🌟 What You'll Learn:
00:00 Introduction
00:49 Exercise: The Most Powerful Longevity Habit
01:47 Cardiovascular Exercise (Aerobic Training)
04:07 Resistance Training (Strength Training)
05:59 Combining Cardio and Strength Training
07:26 Sleep: The Key to Longevity and Health
08:34 Sleep Duration and Longevity
09:29 Sleep Regularity: More Important Than Just Duration
10:34 Sleep Disorders and Their Impact on Lifespan
11:21 Sleep Hygiene: Small Changes for Big Results
12:20 Lifestyle Factors That Improve Sleep
13:24 Social Connection, Stress, and Mindfulness: The Hidden Keys to Longevity
14:09 Social Connection: The Longevity Boost You Can’t Ignore
15:50 The Impact of Stress on Aging and Longevity
16:34 Meditation and Mindfulness: Slowing Aging at the Cellular Level
17:23 The Role of Love and Positive Relationships in Longevity
18:55 How to Apply This to Your Life
18:59 Nut Consumption: A Simple Habit for a Longer Life
21:24 Berry Consumption: A Delicious Path to Longevity
24:11 Coffee and Tea: Your Daily Cup for a Longer Life
27:19 Protein Intake: Choosing the Right Source for Longevity
29:44 Final Thoughts & Call to Action
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🔗 References & Further Reading:
Exercise:
Schroeder EC, Franke WD, Sharp RL, Lee DC. PLoS One. 2019.
Zhang Y, Qi L, Xu L, et al. PLoS One. 2018.
Villareal DT, Aguirre L, Gurney AB, et al. NEJM. 2017.
Sleep:
Chung J, Goodman M, Huang T, et al. Sleep. 2023.
Wang M, Yang M, Liang S, et al. Sleep. 2024.
Windred DP, Burns AC, Lane JM, et al. Sleep. 2024.
Saint-Maurice PF, Freeman JR, Russ D, et al. Sleep. 2024.
Mukherjee S, Patel SR, Kales SN, et al. Am J Respir Crit Care Med. 2015.
You Y, Chen Y, Liu R, et al. Sci Rep. 2024.
Social Connection & Mindfulness:
Vila J. Front Psychol. 2021.
Crowe CL, Domingue BW, Graf GH, et al. J Gerontol A. 2021.
Steptoe A, Hamer M, Lin J, et al. J Clin Endocrinol Metab. 2017.
Hoge EA, Chen MM, Orr E, et al. Brain Behav Immun. 2013.
Keng SL, Looi PS, Tan ELY, et al. Behav Ther. 2020.
Esch T, Stefano GB, Michaelsen MM. Stress Health. 2024.
Stavrova O. Psychol Sci. 2019.
Nut Consumption:
Bao Y, Han J, Hu FB, et al. NEJM. 2013.
Luo C, Zhang Y, Ding Y, et al. Am J Clin Nutr. 2014.
Luu HN, Blot WJ, Xiang YB, et al. JAMA Intern Med. 2015.
Berry Consumption:
Zhang L, Muscat JE, Chinchilli VM, et al. J Nutr. 2024.
Hjartåker A, Knudsen MD, Tretli S, et al. Eur J Nutr. 2015.
Wang H, Liu J, Li T, Liu RH. Food Funct. 2018.
Ding J, Liu J, Guo Q, Zhang N. Antioxidants. 2024.
Coffee and Tea:
Chen Y, Zhang Y, Zhang M, et al. BMC Med. 2022.
Shin S, Lee JE, Loftfield E, et al. Int J Epidemiol. 2022.
Gardener H, Rundek T, Wright CB, et al. J Nutr. 2013.
Zhang Y, Yang H, Li S, et al. PLoS Med. 2021.
Protein Intake:
Naghshi S, Sadeghi O, Willett WC, et al. BMJ. 2020.
Chen Z, Glisic M, Song M, et al. Eur J Epidemiol. 2020.
Das A, Cumming R, Naganathan V, et al. J Hum Nutr Diet. 2022.
Budhathoki S, Sawada N, Iwasaki M, et al. JAMA Intern Med. 2019.
Xu X, Hu J, Pang X, et al. Eur J Nutr. 2024.
Connect with Me
Website: https://www.selfprinciple.org
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🙏 Thank you for watching and being part of this journey towards health and longevity!
⚠️ Disclaimer
The content on this channel is for educational and informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional regarding any health concerns. The opinions expressed are my own and do not necessarily reflect the views of any affiliated institutions.