Habits

4-ENCORE Longevity practice is based on first-hand experiences with the goal of building healthy longevity habits. This is not just for those of us over 50 because we can start at any age! My healthy longevity background includes:

3.5 years at the Yoga College of India.
6,000 hrs. weight training, fast-twitch muscles and body sculpting.
50 yrs. practicing TM (Transcendental Meditation).
Daily cognitive fitness (brain boosts for neuroplasticity).
High-intensity sports (skied longest and steepest slope in North America).
Coach of slow-burn athletics, Yoga and Pilates.
Certification in Nutrition and Sports Fitness Training at the AMFA.
Award for Outstanding Contribution, NYU Colleges Against Cancer.

Longevity is more than just a measure of time. It is a multidimensional pursuit that includes healthspan and life expectancy through everyday practices that can affect our body’s ability to regulate cellular breakdown and vulnerabilities to disease, the scientific and technological biomedical research in identifying causes of and cures for disease, and for our species, longevity is all about the biological limits of life. It is here where the duration of existence is being challenged by this emerging industry that is aiming to both understand life, protect it, and extend it.

Compared to our ancestors—early Hominins and Homo sapiens—who lived just 20-30 years, our lifespan has increased manifold. It wasn’t until the late 18th Century and social and economic changes that human lifespans reached 50-65 years, largely due to the Industrial Revolution. However, the most dramatic increase in life expectancy has occurred over the past two centuries, with the global average lifespan today standing around 73 years. Yet, the maximum human lifespan is capped at 122.5 years.

How long should we live? Will this depend on moonshot scientific breakthroughs and exponential technology such as generative AI and nanomedicine? Should we invest in quick fixes or await a Singularity? For those of us who are pragmatic, like me, we want to do what we can now to be as healthy as possible for the duration of our lives. With the increase in heart disease, cancers, and diabetes, along with increased cognitive decline the longer we do live, it becomes imperative to create habits that can change our lives today for a healthy tomorrow.

4-ENCORE longevity is all about being active through movement, nurturing the body and brain through nutrition, developing healthy relationships that form our personal communities, and optimal rest—the approaches we can take to reduce stress, get deep sleep, and allow our bodies to recoup after a long day. Each practice is necessary to develop personalized habits for long, healthy lives.

4-ENCORE — EXERCISE

Weights

Weightlifting for building muscle strength and bone density. This can be done with or without weights. The aim is to develop strength and to carve and cut—sculpt the body.
Yoga

There are many reasons to practice Yoga. Some enjoy developing balance and focus. Some aim for flexibility, and others enjoy the mind-body connection.
Pilates

It is all about the “core”. Strengthening the core is vital to long-term spinal health, posture, and injury prevention. Also, it is exceptional for ball-and-socket synovial hip joint.
High-Intensity Sports

Whether it is skiing down a mountain, sprint running, or interval fitness, high-intensity sports for cardiovascular fitness benefits type II muscles (fast-twitch muscle fibers),

Take the Survey.

Take a minute to answer 5 questions! This survey is Part I of habits and choices that promote longer, healthier lives by focusing on four habits: exercise, nutrition, social connections, and deep relaxation. These habits, rooted in the ancient wisdom of China, India, and Greece, have long been recognized as life-affirming. Today, they are considered invaluable as advancements in regenerative medicine and AI accelerate the pursuit of healthy longevity.

To begin, let's start with exercise! Please know that this survey is private, I am not collecting anyone's name or email address.

4-ENCORE rethinks how to (1) get moving with exercise, (2) nourish with nutrition, (3) cultivate connections, (4) optimize relaxation, and then to execute with your very best efforts.

Thank you for participating!

Survey Part I.

4-ENCORE — NUTRITION

Fish & Vegetables

Fresh salmon, brazed on both sides, and steamed in coconut oil, seasoned with salt, pepper, and turmeric. Served with steamed broccoli or asparagus.
Poultry & Vegetables

Oven baked or convection air fry chicken breast salad with avocado, red leaf lettuce, carols and orange peppers.
Red Meat & Vegetables

Grassfed lean beef wok sauté with broccoli, red peppers, squash, and mushrooms.
Protein & Fruits

Yogurt at 16 grams of protein per serving, served with blue berries, strawberries, and walnuts.

4-ENCORE PRINCIPLES

1. Cultivate Knowledge with an integrated understanding of longevity by exploring the fields that drive innovation in longevity science

Biological sciences and physical sciences.
Computer science and engineering, including advances in AI, nanorobotics, and bio-computational systems.
Entreprenurial practices and advocacy for pitching, innovating, and investing.
Philosophy (for critical thinking and ethical considerations) and literature and the arts (for understanding cultures).

2. Develop Critical Thinking Skills to understanding and assess longevity advances and breakthroughs.

Learn to evaluate information critically and identify potential biases or misinformation
Understand key philosophical approaches in longevity ethics, such as virtue ethics and utilitarianism.
Be skeptical of exaggerated claims about life extension or "curing aging."
Engage in constructive debates to uncover hidden agendas and challenge assumptions.

3. Promote Longevity Awareness by responsibly building community and fostering education:

Share scientifically backed accomplishments in longevity research with your community.
Avoid exaggeration and stick to proven facts about healthy lifespan extension.
Build bridges between various stakeholders to foster a collaborative longevity community.
Advocate for evidence-based longevity initiatives and policies.

4. Take Action every day to be healthy as we await major advances that could arrive tomorrow!

Incorporate healthy longevity habits into your daily routine. Rather than waiting for a breakthrough be active by being healthy now.
Focus on the four pillars that form the foundation of 4-ENCORE longevity: exercise, nutrition, companions/community, and optimal relaxation.
Lead by example, demonstrating the practical application of longevity principles in everyday life.

4-ENCORE — COMMUNITY: FRIENDSHIP, LAUGHTER & RESPECT

FRIENDS

Friends with shared values, common goals, and dreams for the future who don’t just talk about it—they are making it happen at events, business, and in daily life.
LAUGHTER

Laughter from comic relief, sharing stories, and challenging each other with new ideas that open new perspectives stimulate our mental muscle.
RESPECT

Intellectual dexterity and humble reasoning inspire us to be better humans. Critical thinking and creative thinking can turn any moment into a learning experience.
= LOVE

Friends, laughter, and respect are ingredients that enrich life and wrap their metaphorical arms around us with a continual abundance of love.

4-ENCORE — OPTIMAL REST & CONSCIOUSNESS

TRANSCENDENTAL MEDITATION

I started meditation at 18 years old. I combined TM with Creative Visualization. I wake up each day with an affirmation, meditate during the day, and reflect before sleep.
NAPS & RELAXATION

For millennia, people slept in two shifts – once in the evening, and once in the morning. A cat nap is helpful when and if needed.
DELTA WAVE SLEEP

When we don’t get the deep sleep we need, it inhibits our ability to learn and for our cells and bodies to recover.
DEEP BREATHING

Slow, deep breathing in through the nose and out through the mouth relieves stress.