For over three decades, Dr. Darshan Shah has dedicated his career to medicine and surgery. But a personal wake-up call—a family history of diabetes and his own health challenges a decade ago—pushed the 52-year-old physician to pivot his focus from treating illness to mastering the art of longevity.
Today, he combines his medical expertise with lifestyle strategies to optimize healthspan, the period of life spent in good health.
“Medical training teaches us to fight disease, not necessarily to cultivate vitality,” says Shah, host of the podcast Extend, where he explores science-backed strategies for aging well.“ Longevity isn’t about a single miracle habit. It’s the cumulative effect of daily choices that reshape your biology.”
Here’s how Shah structures his days to prioritize longevity—and the philosophy behind his routine.
1. The Power of a Purposeful Morning
Shah’s day begins long before most alarms go off. Rising between 5:00 and 5:30 a.m., he avoids the temptation of screens, leaving his phone in another room until after he’s completed a mindful morning ritual.
“The first hour sets the tone for the day,” he says. He brews coffee, then spends 30–45 minutes journaling with pen and paper, reflecting on the previous day’s lessons, envisioning future goals, and jotting down gratitude. “Writing by hand forces introspection. It’s not just logging events—it’s processing emotions and intentions.”
Next, he steps outside for natural light exposure, a practice linked to circadian rhythm regulation. “Sunlight signals your body to wake up, boosting mood and metabolism,” he explains. This is followed by a 10-minute strength-training session using dumbbells. “Even brief resistance training builds muscle, which is critical for metabolic health as we age.”
2. Eating to Outsmart Genetics
With a genetic predisposition to diabetes, Shah approaches food as preventive medicine. He skips traditional breakfast carbs, opting instead for protein-rich meals like eggs and vegetables. “Carbs spike glucose, and my body doesn’t process them efficiently early in the day,” he says, citing insights from continuous glucose monitoring.
Lunch and dinner follow a similar template: leafy greens, lean proteins like salmon or chicken, and minimal processed ingredients. “Ultra-processed foods are the real enemy—they drive inflammation and chronic disease,” he notes. His pantry stays free of packaged snacks, nudging his family toward whole, organic foods.
3. Building Social Immunity
Research consistently ties social connection to longevity, and Shah prioritizes community over digital interactions. “Social media creates a false sense of connection,” he says.
Instead, he invests in local relationships—neighbors, school parents, and small-business owners. Hosting dinners and engaging in face-to-face conversations are non-negotiables. “Loneliness is a silent killer. Real bonds require presence.”
4. Exercising the Mind
To protect cognitive health, Shah dedicates mornings to reading physical books, favoring nonfiction on topics like metabolic psychiatry (currently Brain Energy by Christopher Palmer) and systemic flaws in healthcare (Marty Makary’s Blind Spots). “Learning rewires the brain. It’s not just what you read—it’s how you apply it,” he says.
He also champions mental flexibility. “Journaling isn’t just reflection; it’s problem-solving. When you articulate challenges, you’re more likely to act on them.”
Small Steps, Big Impact
Shah’s routine underscores that longevity isn’t about extremes—it’s consistency in four pillars:
- Movement: Daily strength training, even in microdoses.
- Nutrition: Whole foods, prioritized over processed alternatives.
- Connection: Nurturing in-person relationships.
- Mindset: Learning, reflecting, and staying curious.
“Healthspan is a lifelong project,” he says. “Start with one habit. Master it, then layer in the next. That’s how you build a life that’s not just longer, but fuller.”
15 More Habits I Do Every Day for a long, Healthy Life
1. The Power of Curiosity
For centenarians, curiosity was a driving force that kept their minds young. They saw the world as a classroom, constantly exploring and discovering. Some took up new hobbies, like learning to play musical instruments in their 80s, or studied subjects they had missed earlier in life, such as history or astronomy. Others traveled extensively, soaking up different cultures and perspectives.
Curiosity also encouraged them to stay socially connected, engaging in conversations with people of all ages. They actively sought out new experiences rather than settling into routines. For example, they embraced changing technologies, mastering computers and smartphones in their later years.
According to a research, lifelong learning creates new neural pathways in the brain, which may delay the onset of cognitive decline. More than anything, curiosity fueled their passion for life. It gave them an ever-present sense of purpose and excitement, proving that the mind truly thrives when it’s challenged and stimulated.
2. The Role of Humor
Laughter wasn’t just a fleeting moment of joy for these centenarians; it was a fundamental part of their outlook on life. Many used humor as a coping mechanism, finding light even in the darkest situations. They joked with friends, poked fun at themselves, and often turned life’s absurdities into entertaining stories.
For them, laughter wasn’t just about enjoyment; it created resilience. Humor gave them the ability to take a step back, release tension, and approach problems with a fresh perspective. Studies have shown that laughter lowers blood pressure, boosts the immune system, and improves overall mental health. Many centenarians naturally experienced these benefits without realizing it.
Their sense of humor also made them relatable and approachable, fostering strong social connections. They laughed often and freely, proving that a good sense of humor could carry them through even the most challenging times.
3. Unconventional Diets
The eating habits of many centenarians often went against mainstream advice, but they worked for them. Some swore by a vegetarian lifestyle, relying on homegrown vegetables, fresh fruit, and legumes. Others were unapologetic about indulgences, like enjoying dessert daily or savoring red wine with dinner. What stood out wasn’t just what they ate but how they approached food. Meals were often eaten slowly and shared with loved ones, creating a sense of connection and joy. Many avoided overeating, sticking to portion control and listening to their bodies.
For some, unusual items like garlic, honey, or specific teas became daily staples they credited for their vitality. Others enjoyed more traditional diets from their cultural heritage, rich in whole foods and simple ingredients. Regardless of their approach, these centenarians showed that food is about nourishment, pleasure, and consistency, rather than rigid rules or extremes.
4. The Art of Resilience
Resilience defined the lives of many who reached 100. They faced wars, economic crises, personal tragedies, and health challenges but always found ways to move forward. Resilience for them wasn’t just about surviving hardship but thriving despite it. Some practiced mindfulness and gratitude, focusing on the good in their lives instead of dwelling on pain.
Others sought strength through faith, family, or personal reflection. They saw setbacks as temporary, using them as opportunities to learn and grow. For example, those who faced professional failures often reinvented themselves, starting new careers or pursuing passions they had put aside. Emotional resilience also allowed them to maintain strong relationships.
They forgave easily, let go of grudges, and cherished the people in their lives. Their ability to remain hopeful and optimistic even in the face of adversity was a defining characteristic that helped them endure and thrive.
5. The Importance of Purpose
Purpose was the heartbeat of many centenarians’ lives. It wasn’t about big achievements but about living with intention. Some found their purpose in serving their communities, volunteering at local charities or mentoring young people. Others pursued creative outlets like painting, writing, or music, channeling their passions into something meaningful.
Purpose often extended beyond personal ambitions, focusing on family, community, or future generations. Many believed that staying useful and contributing to society gave their lives direction. This sense of purpose also provided structure to their days, keeping them active and motivated. Even small goals, like tending a garden, nurturing grandchildren, or sharing wisdom, gave them fulfillment.
Having a reason to wake up each morning created emotional and mental balance. It kept their spirits high and their will to live strong, proving that a meaningful life isn’t measured by years but by the purpose that drives it.
6. Social Connections
Centenarians often credited their longevity to meaningful relationships and active community involvement. Family connections played a central role, but they didn’t stop there. They nurtured friendships across all stages of life, from childhood companions to neighbors and colleagues. Many were known for their willingness to listen, offer advice, and stay involved in the lives of those they cared about.
Regular communication, whether through letters, calls, or in-person visits, strengthened these bonds. Beyond personal relationships, many contributed to their communities by volunteering, mentoring, or participating in group activities like book clubs or church events. These social interactions reduced stress, improved emotional health, and gave them a sense of purpose. They knew the value of being surrounded by love and support, which helped them weather challenges.
Studies consistently show that people with strong social ties live longer, healthier lives. For centenarians, these connections were more than support systems; they were the essence of living fully.
7. Physical Activity in Unexpected Forms
Centenarians stayed active, but often in ways that felt natural rather than planned. Gardening was a common thread, combining physical effort with mental relaxation. Digging, planting, and weeding provided full-body movement while offering a sense of achievement. Others incorporated movement into their routines through hobbies like dancing, which not only improved coordination but also brought joy.
Walking was another habit many practiced, whether through leisurely strolls in nature or brisk walks to run errands. Some remained physically engaged through activities like playing with grandchildren or maintaining their homes. Their exercise habits weren’t rigid but part of their everyday lives.
They stayed consistent without overexertion, and this balance allowed them to maintain mobility and vitality well into old age. Physical activity for these individuals wasn’t about discipline; it was about staying engaged with life.
8. Mindfulness Before It Was Trendy
Long before mindfulness became a buzzword, many centenarians practiced it naturally. Their approaches were simple but effective: daily meditation, prayer, or quiet reflection helped them stay grounded. They believed in focusing on the present moment rather than worrying about things they couldn’t control.
This mindset allowed them to maintain a sense of balance and calm, even during life’s most challenging periods. Some embraced gratitude as a daily practice, appreciating the little joys of life and fostering a positive outlook. Others found mindfulness in their routines, like savoring their meals, enjoying nature, or spending time with loved ones. Techniques like deep breathing or journaling helped them process emotions and release stress.
Mental well-being wasn’t treated as a luxury but as a foundation for a long and fulfilling life. Their ability to stay centered and present likely played a critical role in maintaining both emotional and physical health.
9. The Role of Creativity
Creative pursuits weren’t just hobbies. They were lifelines for many who lived to 100. Painting, sculpting, writing, or playing music allowed them to express emotions, reflect on their lives, and connect with others. Creativity gave them a sense of purpose and kept their minds sharp.
Many credited their artistic outlets with helping them navigate tough times. Writing, for instance, became a way to share wisdom or preserve memories for future generations. Others found peace in painting or crafting, creating something beautiful from simple materials. Engaging in these activities wasn’t just about the final product but the joy of the process itself.
Creativity also connected them to their communities, as they often shared their work with others, whether through performances, exhibits, or gifts. These pursuits stimulated their brains, enhanced problem-solving skills, and provided emotional fulfillment, proving that creativity has no age limit.
10. Embracing Change
Change wasn’t something centenarians feared; it was something they embraced. They understood that staying open to new ideas and adapting to evolving circumstances was essential for staying relevant and engaged. Many learned how to use new technologies, from mastering computers to enjoying social media, allowing them to connect with younger generations.
They embraced shifts in culture, whether through trying new foods, exploring music trends, or participating in modern traditions. This adaptability kept their minds sharp and their perspectives fresh. Instead of resisting change, they saw it as an opportunity to learn and grow.
Their ability to thrive in different eras; sometimes through wars, economic shifts, and technological revolutions was rooted in their resilience and curiosity. They weren’t stuck in the past but open to what the future had to offer, showing that a willingness to change is a powerful key to longevity.
11. The Power of Routine
Routines shaped the lives of centenarians, creating stability and reducing stress. Some began each morning with rituals like stretching, a quiet walk, or journaling their thoughts. Others maintained practices such as starting the day with a specific drink, like green tea or a glass of water with lemon. These small habits, repeated daily, helped anchor their lives and gave them a sense of control.
Meals were often eaten at the same time, and many practiced mindful eating, savoring their food without distractions. Evening routines were just as important; some read books, reflected on their day, or spent time in meditation. These habits weren’t about rigidity but about creating a foundation that allowed them to thrive.
They often said that having a predictable structure kept their minds calm and gave their bodies the rhythm they needed to stay healthy. Over decades, these small actions added up to big results, proving that consistency can be a powerful tool for longevity.
12. Giving Back
Many who lived to 100 attributed their longevity to giving back. Whether through formal charitable work or small acts of kindness, they believed that helping others gave their lives purpose. Some devoted their time and resources to local causes, like funding schools or supporting hospitals. Others volunteered in shelters, mentored younger generations, or organized community events.
For them, giving back wasn’t a chore but a source of joy. These acts of service deepened their social connections and gave them a sense of belonging. Scientific studies back this up, showing that helping others can lower blood pressure, reduce depression, and even increase lifespan.
Many centenarians found that focusing on others took their minds off personal struggles and gave them a reason to keep going. By contributing to something greater than themselves, they created meaning and left a legacy that extended far beyond their years.
13. The Science of Sleep
Rest played a crucial role in the lives of those who lived past 100. Many followed consistent sleep schedules, going to bed and waking up at the same time daily, even on weekends. This regularity supported their internal body clocks, ensuring quality rest. Some embraced short naps during the day, which helped them recharge without disrupting nighttime sleep.
They often spoke about the importance of creating a calming bedtime environment. Whether it was reading a book, meditating, or enjoying a warm drink, these rituals prepared their minds and bodies for rest. They avoided heavy meals, excessive noise, or screen time before bed, ensuring they could relax fully.
Proper sleep wasn’t just about feeling rested; it supported their immune systems, mental clarity, and overall well-being. These centenarians understood that sleep was as vital as diet and exercise, and their dedication to rest likely contributed significantly to their longevity.
14. Cultural Influences
Cultural traditions deeply influenced the lives of many centenarians. Family-centered values often shaped their priorities, emphasizing strong relationships and intergenerational connections. Communal meals, celebrations, and festivals brought joy and strengthened bonds. Their diets often reflected their heritage, focusing on fresh, seasonal, and locally sourced foods.
Traditional dishes, passed down through generations, provided nourishment while fostering a sense of identity. Cultural practices like meditation, tai chi, or yoga kept them physically active and mentally balanced. Others relied on age-old herbal remedies or wellness rituals, such as tea ceremonies, that promoted relaxation and health. Beyond habits, their cultural backgrounds instilled a mindset of resilience, gratitude, and harmony.
These influences gave them a strong foundation to navigate life’s challenges with grace while enjoying its simple pleasures. Their cultural heritage was more than a lifestyle. It was a source of strength and longevity.
15. The Legacy Factor
Living for a legacy was a key motivator for many who reached 100. They often focused on what they wanted to leave behind, whether it was a thriving family, a business, or contributions to their communities. Some worked on memoirs, passing down wisdom and life stories to younger generations. Others were committed to building something lasting, from establishing charities to supporting causes close to their hearts.
This sense of legacy gave their lives purpose, providing a reason to stay active and engaged. Many believed that their impact on others would outlive them, which fueled their drive to stay healthy and involved. Legacy wasn’t about recognition but about creating something meaningful for future generations.
This long-term focus not only kept them mentally sharp but also offered emotional fulfillment. By looking beyond themselves, they found inspiration to continue making a difference, even in their later years.
