5 Longevity Hacks That Take Under 5 Minutes Each

Описание: In this video, I break down 5 science-backed longevity habits that are simple, realistic, and actually move the needle for long-term health.

These strategies are rooted in modern physiology, epidemiology, and longevity research, including how your metabolism, nervous system, and circadian rhythm respond to daily habits over decades.

In this video, you’ll learn:
• A very time-efficient technique for reducing metabolic disorders (diabetes, heart disease, cardiac and cancer related mortality)
• How NEAT (non-exercise activity) quietly impacts metabolism and lifespan
• Why over-activating growth pathways like mTOR may accelerate aging
• What the Okinawan principle of Hara Hachi Bu really means (and how to apply it)
• How consistent sleep timing helps stabilize your circadian rhythm and avoid “social jet lag”
• Why stress management and mindfulness are not optional for longevity

None of these are extreme.
All of them are sustainable.

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⏱️ Chapters

0:00 – Why longevity doesn’t require extreme biohacking
00:37 – Why exercise is not enough
01:43 – 1 NEAT: the overlooked driver of metabolic health
03:12 – 2 Keep your brain young and healthy
04:00 - “The happiest man in the world”
05:48 - 3 VILPA
07:27 - Stimulus Control and Movement Snacks
08:06 – Hara Hachi Bu (80% rule) from Okinawa
09:04 - mTOR - More, More, More
10:12 – Circadian anchoring & avoiding social jet lag
12:38 – Putting it all together for long-term health
13:31 - Make all of this STICK
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🧠 Who this video is for:
• Anyone interested in longevity, healthspan, and aging well
• People who feel overwhelmed by extreme fitness or wellness advice
• Those looking for simple, evidence-based habits that actually work

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⚠️ Disclaimer

This video is for educational purposes only and does not replace medical advice. Always talk with your healthcare provider before making significant lifestyle changes.

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Bibliography:

Books:
Daniel Goleman’s “Altered Traits”
David Sinclair’s “Lifespan”
Scott Hogan’s “Built from Broken”

Articles:
“Sedentary behaviour and risk of all-cause, cardiovascular and cancer mortality, and incident type 2 diabetes” Richard Patterson et al. Eur J Epidemiol. 2018 Sep. PMID: 29589226; PMCID: PMC6133005.

“Sedentary Behavior and Cardiovascular Morbidity and Mortality: A Science Advisory From the American Heart Association” https://doi.org/10.1161/CIR.000000000...

“Wearable device-based health equivalence of different physical activity intensities against mortality, cardiometabolic disease, and cancer” Nat. Comm. PMID: 41057301; PMCID: PMC12504536.

“Estimating brain age using high-resolution pattern recognition: Younger brains in long-term meditation practitioners” Eileen Luders et al. Neuroimage. 2016. PMID: 27079530

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• Like the video
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🔎 Suggested Tags / Keywords (paste into tags section)

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