Ageosophy Essential 10
Simple Steps to a Longevity Lifestyle
As I have become more deeply entrenched in the health, wellness, and longevity ecosphere, I have discovered a paradoxical truth: a longevity lifestyle is simultaneously simple and complex. Although I enjoy sifting through the plethora of information, even I sometimes find my head spinning. It reminds me that this swirling health universe is utterly intimidating and confusing for most people.
In part, that’s why I developed Ageosophy: to simplify information that empowers people to take control of their healthspan. To that end, there are easy, foundational practices that everyone can implement to make a significant difference in health. Back in 2022 I wrote “The Ten Tenets of Ageosophy,” which I still see as a very good foundation for longevity. Now, with the benefit of knowing what has worked for me for the last several years, I want to add to that thinking with a straightforward outline to help start your journey or inspire you to stay the course.
Essential 10
The Ageosophy Essential 10 is a set of foundational principles that I try my best to practice every day. Over the last several years, I’ve written numerous posts dedicated to some aspect of each essential, which I’ll link a few select as I go, but do browse through the tabs as there are many others.
Most importantly, these are what I believe in, and they have been fruitful for me. They are simple, accessible, and achievable.
I find visual reminders helpful in bolstering a commitment, so at the end of the post, you’ll find a printable PDF, which I designed for you to post on your fridge or simply have on your desktop when you need a reminder and encouragement.
1. Eat Whole Foods & Drink Water
With every fiber of my being, I believe that eating a wide variety of whole, colorful, nutrient-dense food and consuming as little processed food as possible is ground zero for health. If nothing else, do this. Ultra-processed food damages and destroys the delicate balance of our gut microbiome, which is inextricably linked to the immune system and thus the root of our health.
You can adopt a 90/10 or 80/20 rule for flexibility (I’m probably 95/5), but whatever ratio you choose, eating whole foods is not only the simplest, most accessible step you can take, but will also have cascading benefits for overall health, including heart health, gut health, immunity, and cognitive functions. Not to mention that poor diet is linked to a litany of diseases, such as type 2 diabetes and a host of cancers.
Additionally, staying well-hydrated has many health benefits, with new information even indicating that dehydration is linked to declining cognitive function. I drink lemon water and usually add electrolytes in the morning and mid-afternoon. (I like Relyte or LMNT.)
Eating Epiphanies, Part 1
Eating Epiphanies, Part 2
Better With Butter
2. Move Daily
I typically get at least 45-60 minutes of some form of exercise a day, cycling through a variety of activities over the course of a week. Ideally, I walk 2 to 3 miles a day, strength and mobility train 3 times a week, and I’m restarting my HIIT training twice a week for 15 minutes. (I confess that I had temporarily fallen off the HIIT training, but the cardiovascular benefits were too compelling to ignore.)
Need to start somewhere? Aim for 7,500 plus daily steps; with just three 10-minute walks after eating, you’ll be halfway there and enjoying all its proven benefits.
I had a hard time choosing which posts to highlight, but you can start with these:
Muscles Are Our Pharmacy
How NEAT is Your Life?
HIIT For the Win
Motivation to Get Your Move On
3. Sleep 7-8 Hours
This is an absolute non-negotiable for longevity. I build my evenings around consistently getting to bed by about 8:30, and I have a wind-down routine to support that goal. This includes setting my phone face down on the entry table at about 7:00, dimming the lights to calm the brain, and washing my face …all acts that signal my mind it’s time to start shutting down.
Sleep is Sacrosanct
Cool Room, Warm Bed
4. Soak in Sunlight
Bright morning sunlight is critical for setting our circadian rhythm, which affects sleep and overall health. I usually start the day in our east-facing living room, watching the sun come up while I say the rosary. We walk in the morning as well, so we get a double dose of the morning rays.
Mid-afternoon light is also vital for Vitamin D production. As little as 10-15 minutes of exposure to sunlight is beneficial without being harmful. At lunch, I’ll pick roses or weeds (whichever is more plentiful!) to get in some movement and some sun.
Illuminating Good Winter Health
5. Choose Toxin-free
Toxins come in many forms, from synthetic endocrine-disrupting chemicals in personal care products, cookware, and cleaning products to microplastics in foods, the environment, and even our clothes to heavy metals laced in almost everything we consume. Because they have seeped into many of our products and environments, I engage with them as minimally as possible to mitigate overexposure.
Additionally, in this category, I’m lumping in alcohol, drugs, pharmaceuticals, and over-the-counter meds because they, too, can be toxic in our systems, just in a different way. When I think of these items as potentially pernicious, I’m more mindful of consumption.
6. Create Calm
This may sound easier said than done, but it is critical. Stress releases dysregulating chemicals in our bodies that have a cumulative, degenerative effect. Managing stress requires a toolbox that may include daily gratitude, praying or meditating, being outdoors, creating a beautiful, calm home and office environment, breathing methods, exercise, and cultivating moments of joy. (I love seeing cut roses from our garden.)
You Are What You Consume
Grateful for Gratitude
With Age Comes…Burnt Toast
7. Nurture Lymphatic Flow
As a devotee of dry-brushing for the past several years, I’ve noticed the tremendous benefits to my immunity that have come from stimulating lymphatic circulation and flushing toxins and waste naturally. I’ve become so intrigued by our body’s intricate waste management system that I’m considering taking a couple of courses to learn more. I just finished reading Lymph & Longevity by cardiothoracic surgeon Dr. Gerald Lemole, who believes a healthy lymph flow is the key to longevity.
I’m drafting a post dedicated to this wondrous system. In the meantime, you can tend to your lymph with manual movements such as walking, jumping in place, stretching, and tapping to help move the fluid. And, of course, dry brushing.
8. Go Barefoot and Minimal
The more I obsessively stare at how people walk in rigid, inflexible shoes, the more I can’t believe that so many experts overlook this foundational principle. Seriously, I watch older people, especially in thick-soled athletic shoes, and they walk like 1960s robots—they are so stiff.
While there are many benefits to keeping your feet strong and flexible, which I wrote about in Age Feet First, including increased longevity and mitigation of the dreaded possibility of a fall, it is paramount for your feet to sense the terrain you’re walking on and communicate that vital information to the brain.
Let Your Feet Talk to Your Brain
Plan Now to Avoid Falling Later
9. Learn Daily
I’m pretty sure you know that I’ve had a long career as a designer, a field that thrives on innovation and creativity, but I have also been on a health and wellness journey for nearly two decades. Although I have a good intuition, I want to learn all I can, so next to me is a bookshelf full of books that I’ve read and referenced often. I also listen to various health and well-being podcasts each week, and I’ve earmarked courses I plan to take and a couple of certifications I’d like to pursue.
And, as if my brain isn’t full enough, every so often the thought pops into my mind that I should take a short course in Italian, since my husband and I hope to take our son to Italy someday to visit Rome, my husband’s hometown.
All this to say, I’m still learning…which feeds both brain and soul.
Think Different
Your Brain Health is in Your Hands
10. Cultivate Connections
Last but not least, belonging to a community and nurturing interpersonal connections are proven keys to longevity. Admittedly, this is my weakest link. Although I enjoy interacting with people, I also shy away from large gatherings and tend to keep to myself. My natural family is very small, so Andrea and I have tried to create an extended family of friends…but that, too, isn’t as extensive as I’d like.
Hopefully, Ageosophy will expand my circle of interests and help develop new connections.
The Golden Girls Were Onto Something
Have You Been a Blessing to Someone Today?
Never too early, never too late
Wherever you are on your health, well-being, and longevity journey, it is never too early or too late to adopt new practices, such as the Essential 10. Each positive step will bring you that much closer to your goal of living well, aging great.
Dear Camy, this episode of Ageosophy really resonated with me! You know me and I am truly a Golden Girl. And while I consider myself to be in “good” health, there are areas that I can focus on for improved health. Thank you!