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9 Tips to Maximize Healthspan from Ryan Munsey

This week we wanted to try something new. It consists of a guest post from an expert in the field of healthspan maximization. This one is from Ryan Munsey, an expert in performance optimization and development. He is the author of F*ck Your Feelings Master Your Mind, Accomplish Any Goal, and Become A More Significant Human and the co-founder of The Better Human Project. Ryan coaches high performance teams from professional athletes, to special forces units and CEOs. This is his message for our Nowgevity community:

Ryan Munsey

How to Add Years to Your Life AND Life to Your Years!

I’ve always been in awe of those spry, old folks like Jack Lalanne who defied conventional paths and continued to kick ass 8, 9 and 10 decades into their lives. For as long as I can remember, I’ve planned to be one of those guys.

But before we can talk about those later decades, we have to heed some great advice from one of my mentors, Paul Reddick. Paul is a pitching coach and is often asked "how can I throw 90mph in the ninth inning?" Paul's standard reply: "Can you throw 90mph in the first inning?" To which most people reply, "No". And therein lies our work.

If we don’t possess an ability now - at 30, 40, 50, etc - we’re not going to magically have (or get better at) that thing as we age. For example, if we stop sprinting, jumping, tumbling, and getting up from the floor now, what do we honestly expect from our physical bodies in 30 years? My short and sweet advice is this: ditch the ego-driven workouts and start doing things that your future self will thank you for. Treat your body like you love it - and like you want to love it in 20, 40, or 60 years.

For most, making that mental shift results in profound changes in our approach to health and wellness. Play the long game. When in doubt, zoom out.

These are my 9 tips to age gracefully (and be a spry old f*cker who still gets after it!)

  • Move often

  • Challenge your mind and body (don’t just do the same workouts year after year… see above) 

  • Sit less

  • Pay attention to posture

  • Smile more

  • Surround yourself with positive people and spend time with them regularly

  • Learn how to manage stress with coping mechanisms that serve your goals and values

  • Prioritize sleep (both quality and quantity)

  • Spend more time in nature


For the science behind how these actions can impact your physiology and your mental experiences, check out Ryan’s book here.

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