Dr. Julie Chen, a physician in integrative medicine, scientific advisor to the Buck Institute for the Study of Aging, and Chief Medical Officer of a precision medicine company called Radence, is among the leading voices in the field of longevity in the US. In a recent press interview, she shared the 4 daily habits that she has followed herself for a decade. These are not theories: these are what she does.
Habit 1: Sleep (including the Sleep Apnea test)
Dr. Chen aims for 7-8 hours of sleep a night, as recommended. But she goes a step further: although she does not have classic risk factors (doesn't snore, not overweight), she underwent a comprehensive sleep apnea test, both at-home and in a sleep lab.
“Knowing the importance of sleep for brain and heart health, I worried that something might be going around under the radar. We don't want to guess in these matters."
The lesson: Even without noticeable symptoms, sleep apnea should be checked if you have reached the age of 50. It covered for many a problem that is responsible for accelerated aging.
Habit 2: A daily combination of aerobics and strength
Chen trains 6 mornings a week, 30-45 minutes. Order:
- 20 minutes aerobics on Peloton or treadmill
- Abdominal, leg, and arm exercises with an emphasis on complex movements
Specific exercises she performs:
- Squat with overhead press: squatting with an overhead press (works legs, core, and arms at the same time)
- Plank: to strengthen the core
- Pushing and pulling exercises (push-ups, rows)
She mentioned that she used to run 6-7 kilometers, but now she prefers less cardio, more strength. The reason: sarcopenia (muscle loss). After age 40, resistance training is more essential than endurance.
Habit 3: colorful nutrition + test-based supplements
Chen rotates protein sources: roast chicken, salmon, shrimp. Along with that, she consumes a wide variety of vegetables:
- Mixed green leaves
- Spaghetti squash
- Pea sprouts
- Broccoli and cauliflower
- Cucumbers and colored peppers
"I make sure to eat the rainbow. Each color comes with different phytochemicals, and I want them all."
At the same time, she does periodic blood tests for vitamin levels, and supplements the deficiencies:
- Complex B (especially B12)
- Vitamin D
Her explanation: "Modern food follows commercial considerations, not nutrition. Vegetables are selected according to shelf life and appearance, not nutritional density. Add-ons allow me to close the gaps".
Habit 4: intermittent fasting + green tea
Chen observes time-restricted eating: fasting between 9:00 pm and 2:00 pm. A total of 17 hours of fasting per day.
During the fast, she drinks green tea (unlimited) and water. "I get a steady stream of low caffeine and antioxidants throughout the morning. It guarantees me energy without sugar spikes".
She notes that she finds it very helpful in reducing inflammation, one of the main causes of aging.
An important warning she states: intermittent fasting is not suitable for everyone. People with a history of eating disorders, pregnant women, and people with diabetes problems should consult a doctor before starting.
What can be learned from the 4 habits
Chen's approach introduces some practical principles:
- Don't guess. Sleep apnea tests, vitamin levels, lipid profile, even without symptoms
- Integration, not extremism. Aerobics + strength, and not just one of them
- Nutrition is a routine. Not a temporary diet, but colorful choices every day
- Fast gradually. If you are starting out, you need to examine personally, not adopt a known program
The bottom line
There is no secret supplement here, no miracle cure. Dr. Chen deals with the basics, but in a test-based, consistent and accurate way. This is the difference between those who live a healthy life and those who don't: not new ideas. but consistent application.
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