How to live a long & happy life, and how to need as little healthcare as possible. Focus on preventing the "big three": sarcopenia (muscle loss), osteoporosis (bone loss), and dementia. You can offset muscle and bone loss with exercise, strength training, and a high-protein diet. While the standard recommendation is 0.8 grams of protein per kilogram of body weight, increasing this to 1.6 grams per kilogram can significantly boost muscle retention and growth, even as you age. For overall longevity, treat muscle as medicine and prioritize 7 to 9 hours of deep sleep. Additionally, avoid or limit alcohol and smoking, choose unprocessed foods found on the perimeter of the grocery store, and cultivate deep, meaningful relationships to keep your brain strong.

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Host: Jonathan Wood Logan