Finding What Works & What Doesn’t for your Health, Wellness, & Longevity Goals

In the ever-evolving landscape of health, wellness, and mental health research, some habits from this longevity list remain backed by science, while others either need a nuanced approach or simply don’t align with contemporary perspectives. Let’s break it down based on recent evidence, with a focus on diet and productivity culture concerns, mental health, and self-compassion.

I read this article back in 2021, and knew there were things on there that worked and did not for me. In the last 4+ years, things have changed in our understanding of health, wellness, and longevity - we know those are three separate things.

This was the original article:

100 Ways to Live to 100: A Definitive Guide to Longevity Fitness

Coastal living, board games, not eating hot dogs. It's all in here.

October 21, 2021 7:30 am 

Illustrations by Santiago Usano 

By Tanner Garrity @tannergarrity 

Suggestions That Still Work

• Eat fresh ingredients grown nearby -  Locally grown produce is fresher, often more nutrient-dense, and supports sustainability. However, frozen or canned vegetables are also good options. I find that it really depends on the dish and the season if fresh or frozen works better for me. 
• Eat a wide variety of foods -  Diversity in food supports gut microbiota, which improves digestion and mental health. This includes produce, but also spices and fermented foods and trying new things. 
• Eat home-cooked family dinners -  Sharing meals fosters connection and mindfulness, but this should be reframed to include chosen family and not pressure those with busy lives to cook nightly. The schedule that works for your family group is dependent on a lot of things like schedules, preferences, social commitments…
• Embrace complex carbohydrates -  Whole grains, beans, and starchy vegetables provide long-lasting energy, support brain health, and are linked to lower risks of chronic disease.
• Eat dark chocolate -  Dark chocolate contains antioxidants and flavonoids, which improve heart and brain health. It’s also yummy, which aligns with self-care and rejecting deprivation.
• Eat more beans and nuts -  Both are nutrient-dense, affordable, and linked to better heart health. Nuts should be enjoyed without “portion fear,” a remnant of diet culture.
• Cook with olive oil instead of butter - Olive oil contains heart-healthy fats, though butter isn’t inherently “bad” and can fit into a balanced approach. The much touted Mediterranean diet incorporates both.
• Drink water - Hydration supports all body systems. The key is to drink to thirst, not force arbitrary amounts (e.g., 8 glasses/day). 
• Practice yoga and meditate for 15 minutes a day -  Both reduce stress and improve mental health, but don’t over-idealize meditation—it’s okay if you prefer other mindfulness practices. Any flexibility or mindfulness activity counts, it just has to work for you! For example, I like to do mindful walking and usually my stretching is at my desk or when I stand up, and not all in one fell swoop - I like to spread it throughout the day. 
• Move every day -  Movement improves mental and physical health, but emphasize joy-driven movement rather than exercise-as-punishment. So what activities do you enjoy? I get really grumpy when I can’t get outside for walks, but I also like a bunch of other things
• Screen for cancer regularly -  Early detection saves lives.
• Stop worshipping weight loss and the six-pack - Weight-neutral approaches improve mental health, reduce disordered eating, and focus on behaviors over aesthetics.
• Manage negative thought loops - Cognitive reframing and self-compassion interrupt spirals of rumination that harm mental health.
• Maintain friendships and show up to events - Social connection boosts mental health and longevity. This doesn’t mean exhausting yourself to maintain relationships that aren’t reciprocal.
• Celebrate aging - Embracing aging with gratitude combats ageism and aligns with self-compassion principles.

Suggestions That Need Reframing or Should Be Rejected

• Eat until 80% full - This rule stems from external food regulation, which can trigger disordered eating. Instead, focus on intuitive eating and trust your body’s hunger and fullness cues.
• Let yourself feel hunger - While understanding hunger signals is valuable, glorifying hunger perpetuates diet culture. Regular, satisfying meals prevent this. And no one schedule is right for everyone - some find that eating three times a day works for them and others like to spread it out or have more snacks. 
• Put a cap on fun foods - This reeks of diet culture. Restriction often leads to bingeing or guilt. All foods fit into a balanced approach.
• Try not to eat just before bed  -The science is mixed, and this advice can stigmatize bedtime snacks. If you’re hungry, eat—it’s that simple.
• Substitute meat with fish and consider a plant-based diet - While reducing meat consumption can benefit the environment and health, rigid rules about avoiding meat can lead to guilt or restriction. Flexibility matters.
• Try the Mediterranean Diet  - This diet is supported by research but shouldn’t be treated as a prescriptive “ideal.” Instead, draw inspiration from its principles without rigidity. One thing the Mediterranean diet is clear about is that it requires flexibility and is individual - all foods fit in the model, and it just depends on what is in season or what you like. The updated version now includes modern adaptations to focus on gut health and cognitive benefits. Incorporating fermented foods, whole grains, and diverse plant-based options aligns with recent research.Mediterranean Diet 2024
• Don’t eat processed foods  - Demonizing processed foods ignores context. Many are nutrient-rich (e.g., fortified bread), and labeling them “bad” can perpetuate food guilt. I will say that foods that are engineered but do not exist in any natural form (like cheese puffs with the orange powder) are not my favorite and it annoys me that those kinds of foods have been engineered to make us crave them or eat more of them - everything from the “mouth feel” to the chemicals in them - and that is just about making money. 
• Don’t overeat or eat more protein than you need - Oversimplified rules like these ignore the complexity of hunger, satiety, and individual needs. Focus on balanced eating without obsession with a food category.
• Relax your jaw, breathe through your nose, and exercise in the cold - While these can improve physical function, their impact on longevity is minor and overhyped.
• Turn the volume down and avoid social jetlag -needs context: Chronic noise and irregular sleep can harm health, but stressing over perfection isn’t helpful.
• Don’t eat hot dogs  -Moderation matters more than fear-mongering about specific foods.
• Live with a purpose and retire with a plan -needs nuance: Purpose improves mental health, but societal pressures to “do something meaningful” can harm those figuring life out.

Suggestions to Completely Rethink or Disregard - These Are Outdated!

• Let food be your medicine - Food contributes to health but isn’t a cure-all. This approach can stigmatize those with chronic illnesses not “fixable” by diet.
• Drink red wine at 5:00 p.m.  - The purported benefits of red wine are overstated, and alcohol consumption carries risks, including cancer. That doesn’t mean don’t drink it - but it does not mean you have to!
• Pick up HIIT and hang from a bar daily - it's not universally beneficial: High-Intensity Interval Training can be great for some but isn’t necessary for longevity. Same for bar-hanging.
• Take colder showers - it’s overhyped: Cold exposure might benefit circulation and mood for some, but there’s no robust evidence linking it to longevity.
• Don’t live in the middle of nowhere - Rural living has challenges but can foster peace and community. The issue lies in access to resources, not the location itself.

What Matters Most in 2025

Longevity isn’t about following rigid rules or adopting every wellness trend. It’s about balance, joy, connection, and self-compassion. Reject diet culture, prioritize mental health, and choose what aligns with your values. Remember, life isn’t about perfection—it’s about showing up, imperfections and all.

Mental Health, Lifestyle, & Wellness Trends

• Recent research emphasizes the importance of strength training not just for muscle mass but for overall health and longevity. Benefits include enhanced bone density, metabolic health, and reduced risk of chronic diseases. Also, it's nice to still be able to pick things up when necessary, like boxes when you’re moving. 
• There’s a shift toward low-impact exercises like yoga, Pilates, and walking for mental and physical health. This complements other forms of movement and is especially effective for stress relief and joint health. 
• Forest Bathing and Nature Exposure - Regular interaction with nature, such as "forest bathing," shows significant benefits for stress reduction, cardiovascular health, and mental clarity. Soothing the Soul: National Forest Service Recommendations
• Behavioral Activation - Encouraging actionable steps like joining social groups or starting new hobbies boosts mood and resilience, aligning with therapies for anxiety and depression. Sometimes, the recommendations are for really easy things, like spending more time with your dog to help with emotion regulation. 

In DBT, we call behavioral activation “Committed Action” - it involves identifying an area that you value and something you are willing to commit to changing, then breaking down the steps and setting SMART goals for yourself that are as specific as possible. That way, you don’t get overwhelmed and stay with it. 

• Avoiding "Doomscrolling" - Research underscores the mental health impacts of excessive screen time and the benefits of limiting negative news consumption. Thriving Through Uncertainty: How to Manage Stress & Find Your Calm - November 2024

When I first read this article in 2021, I marked all the things I was willing to do - and the ones I disagreed with at the time. I disagree with more of them now! I hope that wellness trends lead to more personalization of healthcare, integration of mental health (including mindfulness, self compassion, and body neutrality), and the end of healthcare disparity and discrimination - sooner, please!

Everyone has to find what works for them, but also the why of what works for them - why are you doing it? What are your values? Where do the values come from? Don’t just do what “they” do - it might not be right for you.