Practices I’m Keeping, Refining, and Adding for 2026
Macro and Micro lifestyle habits for a long, happy, and productive healthspan
“As long as you live, keep learning how to live.”
These words of wisdom from Seneca, the Stoic philosopher and statesman of Ancient Rome, embody my Ageosophy. I am constantly evaluating my health habits—on both a macro and micro level—to assess how I’m living, which practices work and which don’t, and what I could be doing differently and better.
The foundation of a long and fruitful health span lies in lifestyle practices and habits, not in viral tools, pills, or kitchen wall platitudes—and certainly not in hacks!
The new year is always a good time to take stock, bolster our commitments, and create new goals.
Let’s get started!
Macro
Whole Foods Diet
Foundational health
This cannot be overstated: an organic, whole foods diet is—without a doubt—ground zero for optimal health. It has been my nutritional keystone for many years, but in 2025, I went a step further and abstained even from my former treat foods, such as French fries, chips, and even a rare root beer. I cleared out all processed and fried foods, alcohol (game changer), and the occasional home-made dessert became the real treat.
Additionally, I focused on ingredient quality: products free of toxins and minimally sourced. For instance, single-source olive oil from small farms rather than a large manufacturer that culls a variety of oils into one.
2026: I tend to get stuck in ruts, so I’m committing to a larger variety of functional foods for bone and gut health such as more fermented foods (I must learn to like sauerkraut); chia, basil, and flax seeds; cacao which is amazing for circulation; and mushrooms, which I love, but need to include more for brain health. I’m a bit of a food baby, but I’m nevertheless challenging myself to overcome my aversion to sardines for their high protein content and brain-healthy Omega 3 fatty acids!
7-8 Hours Sleep
Restore and regenerate
I’ve written extensively about the necessity of sleep. It’s truly a foundational superpower to health and longevity, which I’ll continue to hone. My basics include a consistent bedtime, low nighttime house lights, and lowering my core body temperature.
2026: I’ll work on making our room darker and quieter, experiment with linen sheets, and add grounding during the day.
Varied Daily Movement
Activates circulation, metabolism, neuromuscular function, hormone support
I deliberately move every day. My morning walks add up to about 20 miles a week, and I strength-train three times a week. Even so, although my muscles are toned, I’ve noticed I haven’t kept pace with the natural decline, and they aren’t that much stronger. Since muscle is medicine, I’ve got to go into high gear…
2026: Dr. Stacy Sims and Dr. Vonda Wright both recommend women lift very heavy weights, so I’m vowing to use much heavier weights and train to muscle exhaustion. I’m even contemplating mastering the one-legged pistol squat. Additionally, although I work on my balance, I’m not as agile as I could be, so I’ll incorporate agility exercises into my routines.
Strong Feet
Stability, movement, sensory perception
The more time goes by, the more fervent I am about this topic. This may be the most overlooked aspect of longevity. Simply put, strong feet are our body’s foundation for independence. I wear mostly minimal, zero-drop shoes, often go barefoot, and even exercise barefoot to further flex and twist my feet.
2026: I’ll focus on feet-specific exercises to strengthen balance and dedicate a post to routines and tools.
Toxin-free Living
Essential for cellular and hormonal health
Two decades ago, I threw out non-stick and aluminum pans, replaced conventional cleaners with non-toxic, fragrance-free alternatives, and started using only natural personal care products. (I even make our laundry detergent.) The positive impact this has had on my health is immeasurable; it’s no coincidence that I had relatively few menopausal symptoms and that at 65 years old, I am in good health and not in need of any prescription drugs.
2026: With the proliferation of micro-plastics in most everything we touch, I’m making the switch from technical clothing to all-natural fibers, using natural bamboo toilet paper, substituting reusable terrycloth for paper towels, and implementing a handful of other upgrades. Stay tuned!
Micro
Morning Flow Movement
Moves lymphatic fluids, increases energy flow, enables mobility
I introduced a 12-minute morning routine a couple of months ago, and I can see several notable improvements in my energy levels and range of motion. It also moves the lymphatic system, which is one of my cornerstones. I’ll share the specific movements in a future post, but in a nutshell, I’ve stacked several practices into the routine, including one-minute blocks of tapping, jumping, swinging, stepping, and single-leg balancing.
Protein First
Stabilizes blood sugar, supports muscle maintenance, promotes sustained energy
How you start your day sets up the rest. The first foods I eat are pumpkin seeds and either eggs or a kefir protein shake.
Dry Brushing
Stimulates the lymphatic system, gently exfoliates dead skin cells, encourages cellular turnover
I’ve been a devotee for about four years, and I don’t ever foresee a time when I won’t dry brush. It has eliminated my lifelong struggle with keratosis pilaris and given me baby-soft skin and a robust (knock on wood) immunity.
Morning Sunlight
Sets the circadian rhythm and cortisol for body functions and sleep
I made a concerted effort in 2025 to be hyper-consistent about getting first morning sun in my eyes, and it’s made a big difference in my sleep and how I feel during the day. Early morning sun plays a crucial role in regulating those cycles, and now I rarely dip in the afternoon.
Time-restricted Eating
Clears dead and dysfunctional cells, boosts immunity, maintains weight
I established an eating window of 6-8 hours about a year ago, which I consistently practice…it’s one of my lifestyle staples.
Additions
I have a longer list, but these are the top five new habits I’m adding in 2026.
Lemon Water Wake-up
Rehydrates and replenishes
We wake up dehydrated, and although I drink lemon and electrolyte water throughout the day, my inclination is to reach for coffee first. Starting the day with lemon water instead will provide me with better hydration and stimulate metabolism.
Fascia Release
Improves mobility and normal body functions
Fascia is the connective tissue surrounding muscles. Over time, due to inflammation, injury, and a decrease in circulation, it becomes tight and restrictive, leading to overall bodily tension, pain, poor posture, and is a contributing factor to loss of mobility. I’ll work on releasing the fascia through movement (twisting) and massage, and improving fascial health through diet and hydration.
Oil Pulling
Reduces harmful bacteria, restores oral microbiome
As bacteria in the teeth and gums are a factor in heart disease and other ailments, focus on oral hygiene is coming front and center. I’m fascinated by ancient practices and have long been intrigued by oil pulling, an Ayurvedic practice involving swishing edible oil in the mouth. As an adjunct to traditional brushing, studies show it may offer several oral health benefits, primarily by reducing harmful bacteria and inflammation. I’ll be using fractionated coconut oil with cloves and tea tree oil.
Eye Exercises
Strengthens eye muscles, improves vision
I’ve written about the proven benefits of simple eye exercises to improve vision as we age, but haven’t been consistent about them… time to change that. These exercises can be done in under 5 minutes, so I’ll habit stack them with morning fascia release and dry brushing.
Increased Social Circle
Science-backed longevity tool
Andrea and I find ourselves in a very strange social gap. In our youth, we had a set of close, older friends who have sadly passed on. Our business changed dramatically after COVID, so those social interactions have disappeared; and our son recently graduated from high school, so our school community social circles are likewise dissipating. It’s a trifecta, a perfect storm.
Human-to-human connection is an underpinning and commonality of the Blue Zones and I know from copious research that social bonds are a foundational tenet of a long healthspan. In 2026, we will both work to renew old ties and establish new ones. If anyone has been faced with the same connundrum, I welcome your thoughts!
Here’s to living well, aging great
As we toast to auld lang syne, I hope you’ll join me in reflecting on what has worked well for you in the past year…and in beginning the new year with fresh optimism.
In the coming months, I’ll expand on my refinements and additions so you, too, can hone the art of longevity.
In the meantime, I sincerely wish you a happy, fruitful, and healthy 2026!