Episode 72: The Science of Longevity: How to Live Longer and Healthier

Optimal HealthLifestyle S's
Written By Nicole Goode
 

Longevity isn’t just about living longer—it’s about living better. In this episode, we dive into the science-backed strategies that can help you increase both your lifespan and health span, ensuring that the extra years you gain are filled with vitality, energy, and purpose. We’ll explore the key pillars of longevity, including nutrition, movement, stress management, sleep, and social connection. You'll also discover how small, consistent habits can make a profound difference in your overall well-being.

From the importance of mitochondrial health and immune resilience to cutting-edge longevity strategies like red light therapy, intermittent fasting, and stress resilience, this episode is packed with actionable takeaways. Whether you want to feel more energized, prevent chronic disease, or simply wake up every day feeling your best, these insights will help you create a sustainable and fulfilling approach to long-term health.

Tune in to discover simple yet powerful lifestyle changes that support a longer, healthier, and more vibrant life. Plus, get a FREE longevity challenge and practical tools to start implementing today.

DISCLAIMER: The content in this podcast and related website is not intended to be a substitute for medical advice. It is not intended to be used to diagnose or treat, instead it is designed to help educate and inspire. Always seek the advice of a professional medical practitioner or qualified health practitioner. Never ignore or disregard advice given to you based on information in this podcast or related website and do not delay in seeking medical advice.

 

Timestamps:

[02:48] - The focus of functional medicine 

[06:26] - The science of longevity: what research says about living longer, and healthier

[08:42] - Core strategies for longevity: nutrition, strength, stress, sleep, and social connection

[13:48] - Alternative health strategies: red light therapy, intermittent fasting, and more

[17:17] - How these 8 health pillars influence longevity: mitochondria, adrenals, immune health, and more

[37:03] - 7 Simple and practical steps to start your longevity journey today

 
“When we talk about living longer and healthier lives, it’s important to focus on the strategies that science shows are the most effective: nutrition, strength, stress management, sleep, and social connection. These are what I call in the book ‘the 4 lifestyles S’s, each of which play a vital role in supporting your health and extending your health span”
— Nicole Goode
 

Essential learnings from this episode…

  • Prioritizing nutrition, movement, stress resilience, sleep, and social connection is key to maximizing healthspan.

  • Your mitochondria determine how well you age. Supporting them through nutrient-dense foods, exercise, intermittent fasting, and red light therapy can boost energy production and slow cellular aging.

  • High cortisol levels and sleep deprivation contribute to inflammation, immune dysfunction, and cognitive decline.

  • The world’s longest-living populations thrive on whole, unprocessed foods, daily movement (not just workouts), and strong community ties.

  • Science shows that a strong sense of purpose, fulfilling relationships, and experiencing joy significantly extend lifespan and improve mental and emotional well-being,

  • Longevity isn’t just about the body, it’s about living a meaningful, connected life.

 
 

Thank You For Tuning In

We are so grateful for you tuning in today to our podcast. If you enjoyed today’s show, you can really help us spread the word by sharing the episode and joining in on the conversation over on Instagram @goode_health. 

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Nicole Goode
Next

Episode 71: Do Less, Achieve More. The Science of Smart Productivity