Your 70s could be your best decade yet

Fred was admittedly stuck…literally.

 He liked to exercise with a trainer, but outside of that did very little.

“I literally do nothing without a trainer…I just don’t think about exercising or moving about in my daily life.”

A busy but sedentary job and no active hobbies had him Peaking just a few pounds shy of the ‘300’ club

He was also stuck figuratively. After 30 years of marriage he and his wife moved forward with a divorce.

Through that stressful experience he found a new lease on life and the desire to lose weight (funny how breakups can lead to inspired action).. 

What began as walks around the neighborhood to get out of the house (they were still cohabiting until assets were divided) led to a relentless pursuit of getting more movement into each day. He gave up the golf cart and started walking the course.  He finally found the stairwell in his office building (‘I didn’t know where they were for 8 years!’ He would say) and walked them instead of using the elevator.

Needless to say he dropped nearly 50 lbs and had to make space for a brand new wardrobe! Not a bad purchase I’d say…

Funnily, he never did more ‘exercise’ than before beyond the 2-3 sessions with his trainer.

 He was still a busy executive with all of the same responsibilities. 

Fred simply chose to find the moments to move that were already available ; he simply acted upon them. And that behavior changed yielded compound interest far beyond an extra day per week in the gym.

Wellness Tip: Take a 10-Minute Walk after dinner (your 100-year-old self will thank you).

Last week I was reading about these Italian centenarians in Cilento, and one thing kept jumping out at me. These people who are living past 100 aren't doing CrossFit or running marathons. But they do walk after dinner. Every night. Like it's the most natural thing in the world.

Which got me thinking about my own routine. After dinner, I'm usually helping Sophie with homework or playing with the kids while Joslyn cleans up. Then it's catch up on emails, maybe a quick workout if I didn't get one in earlier, and I fall into bed by 9 PM because tomorrow starts early.

But these Italians? They finish eating, put down their forks, and walk. Sometimes with family, sometimes alone. Just 10 minutes of moving their bodies before the day ends.

Turns out there's actual science behind this. Walking after meals helps your blood sugar stay stable, gets your circulation moving, and basically tells your body "hey, we're winding down now." Over time, this simple habit might help protect against the metabolic and heart issues that seem to skip over the Cilento elders entirely.

So I started trying it. While the dishwasher's running, I grab my sneakers. Sometimes Sophie comes with me, sometimes it's just me and a podcast. Nothing fancy. Just moving.

Longevity isn't about perfection. It's about what we repeat, quietly and consistently, with care.

10-Minute Anti-Aging Stir-Fry

Why it works for longevity: The red bell pepper and broccoli provide vitamin C for collagen production. Sweet potatoes offer beta-carotene for skin health. Spinach delivers antioxidants that help oxygenate your body. Walnuts add omega-3s for inflammation protection. All ingredients are packed with the kind of colorful antioxidants that help fight aging from the inside out.

Health spotlight: The Italian village Where 100-Year-Olds Are Thriving

What if the secret to a longer, healthier life was already being lived quietly on the sun-drenched cliffs of Southern Italy?

That's what researchers have been studying for the past decade in Cilento, a coastal region where centenarians aren't just surviving, they're thriving. The CIAO Study (Cilento Initiative on Aging Outcomes) has tracked over 300 residents aged 100+ to uncover what sets them apart. Spoiler: It's not just pasta and olive oil, though those help.

These centenarians have better microcirculation than people 30 years younger. Lower cholesterol and glucose without medication. Mental clarity well into their 90s. Resilience and strong purpose rooted in family, faith, and connection to land.

Their Mediterranean lifestyle, rich in fresh food, movement, and tight-knit community, seems to protect not just the heart, but also the mind and spirit. Early data even suggests stem cells and gut health may play a surprising role.

What can we take from this? Longevity isn't about perfection. It's about consistent, simple habits that support your body and mind over time.

We'll be weaving more longevity insights into future issues because thriving in your 70s, 80s, and beyond starts now.

Look, you don't need to move to Italy to live better. My $3 Mini Course gives you the simple, science-backed habits that support longevity starting today. Real strategies for real life.

Fun facts about aging (There is hope!)

• Your brain actually gets better at some things as you age. People in their 60s and 70s often outperform younger adults at vocabulary tests and general knowledge questions.

• You lose about 1% of your muscle mass per year after age 30, but resistance training can reverse this at any age. Some people in their 70s have built more muscle than they had in their 40s.

• Your taste buds regenerate every 1-2 weeks throughout your entire life. If food tastes different as you age, it's usually because you have fewer taste buds total, not because they stop working.

• Centenarians are the fastest-growing age group in many developed countries. There are now over 100,000 people worldwide who are 100 or older.

• Your bones are completely replaced every 10 years. The skeleton you have today is entirely different from the one you had a decade ago.

• People who learn new skills after 50 show increased brain plasticity and may delay cognitive decline. It's never too late to pick up that guitar or learn a new language.

• The Japanese island of Okinawa has more centenarians per capita than anywhere else in the world. Their secret? They stop eating when they're 80% full.

Look, you don't need perfect genes to age well…

You need simple, consistent habits that actually work with your real life. My $3 Mini Course gives you exactly that - the daily practices that support longevity starting today.

Stop wondering what you should be doing and start doing it.

To your health!