Boost Lifespan: Top 7 Healthy Habits & Diet Tips from a Longevity Expert

Dr. Avinish Reddy: Promoting Longevity and Healthy Living

Ever since 2022, Dr. Avinish Reddy has been dedicated to researching longevity and teaching his patients practical ways to maintain optimum health. Reddy, who has worked with globally recognized longevity medicine expert Dr. Peter Attia, now runs his own medical practice, Elevated Medical.

Elevated Medical: Reddy’s Approach to Holistic Health

Launched in July 2024, Elevated Medical aims to provide comprehensive support for patients, tracking key health indicators daily. Dr. Reddy’s approach to patient care is divided into four key areas: medical care (including labs and imaging), exercise (connecting patients with fitness trainers), nutrition (working with nutritionists to monitor glucose spikes, calorie intake, and macronutrient consumption), and lifestyle improvement (emphasizing better stress management, sleep hygiene, emotional health, and relationships).

Practices for a Healthy Body: Dr. Reddy’s Personal Approach

As a proponent of longevity and wellness, Dr. Reddy practices what he preaches. When asked about his personal regimen, he emphasizes a balanced approach to exercise: “I divide my exercise routine into two categories: 50% strength training and 50% cardiovascular training. This includes three days of weightlifting in the gym and three days of cardiovascular workouts on either a bike or a treadmill.”

He also highlights the significance of increasing one’s VO2 Max, as studies reveal a correlation between high VO2 Max levels and longevity.

Mental Health and Brain Health: Reddy’s Recommendations

Dr. Reddy prioritizes mental health, advocating for omega-3 supplementation and B vitamins, such as B12, B9, and B6. He also emphasizes the importance of regular exercise in lowering the risk of dementia. Activities that involve hand-eye coordination, like table tennis and pickleball, are particularly beneficial for reducing the risk of Parkinson’s and dementia.

The Importance of Social Fitness and Connection

According to Dr. Reddy, social connections often fall by the wayside when patients are working to optimize various aspects of their life. He refers to a long-term Harvard study showing that those with the strongest social connections lived the longest, happiest lives. He strives to maintain regular contact with his parents and friends and encourages his patients to seek out community activities that promote both physical well-being and social interaction.

Nutrition for Longevity: Dr. Reddy’s Diet

When it comes to nutrition, Dr. Reddy points out that while protein is essential, his personal focus is on consuming enough vegetables. He uses a continuous glucose monitor annually to identify any foods that cause his blood sugar to spike. Recognizing and improving upon our nutritional weak spots, he believes, provides the best health returns.

Current Reads: Optimal Living and Making Memories

Currently, Dr. Reddy is a fan of “Die With Zero” by Bill Perkins, a book about optimizing life and maximizing experiences and memories. Despite being a longevity doctor, he stresses the importance of balancing health goals with creating rich life experiences.