In the few weeks following my birthday, longevity was something that was on my mind. While I’m young, I was thinking more in-depth to ways that I can live a long, healthy life. And not only that but how can I set myself up for success now to be the most comfortable as possible as I continue to age? The younger you begin to start good habits, the more stability you will have in your future. I can guarantee it is worth your time and effort now, at whatever age you may be. I read this quote the other day that said: “In 6 months’ time, you can either be in the same place or a better place. Focus every day on improving your Health, Wealth and Happiness”.

This kind of deep emotional investment and commitment to yourself differs for everyone. However, the only way you can find out is by putting the necessary time and energy into yourself. Nothing is healthier than the addiction to bettering yourself. Written below are just a few ways that I believe that if I stay consistent with, will allow me to live the long, healthy life I desire:

1) Lift Weights

I am a large believer in the power of daily movement. The reason I am so consistent with my schedule is that I rely on movement for the way I feel, think and my productivity levels throughout my day. There is nothing better than beginning a day feeling capable of achieving anything. Your physical feeling of strength and empowerment translates to your mentality. Lifting weights is essential for longevity.

Around age 30, your body naturally loses muscle. This makes injuries more common and prolonged. Weight training is essential to reversing these effects. It is recommended that you dedicated at least 30 min 2 or 3 times a week to lifting weights. Whether that’s lifting heavy or lighter. If you are just beginning weight training, I would recommend doing some research beforehand as to be the safest when performing this form of movement.

2) eat a HIGH-PROTEIN diet

After three years of focusing on my nutrition and fitness goals, I have learned that what I eat, determines how I feel, how I function and how I think. Other than nourishing your body with the Whole Foods it needs, including high amounts of protein in every meal has incredible benefits. Not only do I feel more energized, I feel full longer, my recovery time after working out has improved, my productivity levels are consistent, my sleep has deepened, and my muscle growth is consistent with the training I do. I have never felt stronger, physically or mentally.

Protein is a key aspect of longevity. Muscle growth is important, however, muscle maintenance is even more important. My most common forms of protein that are easy on my gut include eggs, tofu, chicken, salmon, shrimp, and tuna.

3) Relationships

One of the most important people in my life the other day just told me, “You really only need a few good people. After that, you are set”. I am a big believer in a small inner circle. I am less of the person who develops short-lived surface-level friendships or romantic relationships and more so the person who connects with a few people on a deep level emotionally. In a book titled The Good Life: Lessons From the World’s Longest Scientific Study of Happiness, two authors conducted a study that supported the claim that the key to longevity is simply good relationships.

The people you surround yourself with can truly be your medicine, or it can be your disease. Who you choose to spend time with, and invest energy into communicating with and caring for, determines how you view yourself as a person. Relationships, no matter the kind, are built strongly when they are a two-way street, and these kinds of relationships, are the kinds people take for granted. Relationships with the proper foundation have the potential to last a lifetime.

4) Sleep and rest

The power of a good sleep schedule…is absolutely infinite. Sleep is crucial to the resting of our minds. Between daily to-do lists and even unconscious anxieties, sleep is a natural form of healing and our body’s way of rebooting. A proper night’s rest is essential to our longevity as healthy human beings. A ‘proper night’s rest’ may look different for everyone.

My entire life, I have always struggled with a bit of insomnia. Whether that was staying up late or having a hard time falling asleep, at some points it only became easier for me to have a good night’s sleep the more tired I was able to make myself throughout the day. Recently, I have taken to journaling in the mornings and evenings. Along with writing, I make I am off my phone at least thirty minutes before bed.

Recently, I have taken to napping, which, throughout my entire life, has been an impossible task for me. However, my meditation playlist is what I have to be grateful for. Simply putting in some headphones, turning on some light music, and laying down, with enough focus, I have been able to rest anywhere from 5 minutes to 2 hours at a time. And even after just that 5 minutes, I had felt more rejuvenated and motivated in waking up.

I recommend finding a schedule that works best for you. We live in such a “go-go-go” world, that learning to rest your mind for a minute or two is easier said than done. But with practice and focus, an adequate amount of rest can reduce the effects of burnout and increase our focus.

5) Mindset

The way we decide to act on the decisions we make, opportunities we receive, and work we do, is all reliant upon our mindset. A healthy mindset takes time and energy and is not something that can happen overnight. It is similar to the idea that an affirmation is really just words on a piece of paper and only has potential if you choose to act upon it. Your mindset can be what you desire it to be most, but the only way to make it so is through your actions and the meaning of your thoughts and words not only to others but yourself as well.

Your mindset now has the power to determine where you are in your future. There is power in changing your mindset early in your life. Spending just the first 5 minutes of my day journaling and practicing breath work has helped my practice a growth mindset along with all forms of gratitude.

6) Routine

If you are like me, routine gives me a sense of comfort and stability in my life. Whether that is a consistent sleep schedule, workout routine, or weekly grocery shopping trips, organization is a key aspect that contributes to my daily stress levels. In the course of your life, developing a routine is a way for you to be successful in your life. Whether that’s attending a new job, turning in assignments, and in general, learning to be onetime and manage your time wisely.