As a nutrition coach to elite athletes, from Olympians to CrossFitters, Mike Molloy knows how to fuel the human body for peak performance.
But Molloy also works with the general public, and with all his clients — athletes and amateurs alike — longevity is a key consideration.
Longevity has come to the forefront of public consciousness in recent years, in part thanks to high-profile “biohackers” speaking publicly about their extensive (and often expensive) supposedly antiaging regimes.
But Molloy told Business Insider extreme measures aren’t necessary to live a long, healthy life, provided you nail the basics:
- Being strong
- Being fit
- Maintaining healthy cholesterol levels
Here shared how with BI.
1. Build strength
Maintaining a healthy weight is important for longevity, Molloy said, but once a person has that covered, he encourages them to focus on building strength.
“One of the best ways to end up, unfortunately, with a short lifespan is to fall and break your hip,” Molloy said. “And so having strength in your body will prevent you from having those falls, and if you do fall, to make it not catastrophic.”
Celebrity personal trainer Don Saladino previously told BI that he thinks of muscle as “body armor” because it helps keep people healthy and independent as they age.
While strength training is the best way to build muscle (and also strengthen bones), Molloy added it’s important to eating enough food, and protein in particular, as it helps maintain (and grow) muscle.
2. Increase aerobic fitness
Having a basic level of cardiovascular fitness is also important for longevity.
“We know that a VO2 max that’s nice and high is a great predictor of living a long healthy life,” Molloy said.
VO2 max is a measure of how much oxygen the body can use during exercise. Research suggests that the higher your VO2 max, the better your longevity and endurance, as BI’s Gabby Landsverk previously reported.
You can improve your VO2 max by incorporating a mix of lower-intensity steady-state cardio (like jogging at a pace where you can still hold a conversation) and higher-intensity interval training (like sprints) into your exercise routine.
3. Maintain healthy cholesterol levels
If you can get your bloodwork done, it’s worth getting your cholesterol levels checked, according to Molloy.
There are two types of cholesterol: LDL and HDL, which stand for low-density lipoprotein and high-density lipoprotein.
LDL cholesterol is often considered “bad” because it can build up in the arteries and increase the risk of heart disease, whereas HDL is considered “good” because it helps get rid of LDL.
“LDL cholesterol is by far and away the best predictor from a blood work perspective of your longevity,” Molloy said.
If you get checked and find out you have high LDL cholesterol, try to cut down on saturated and trans fats, which are found in foods including butter, cheese, fried chicken, French fries, and fatty cuts of meat. Instead, focus on fruits, vegetables, whole grains, and lean proteins.
Making sure you’re getting enough exercise, maintaining a healthy body weight, and stopping smoking can also decrease your risk of developing high cholesterol, BI previously reported.
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