5 Keys to Living better and longer

And guess what? It’s simpler than you think. Longevity isn’t about magic pills or crazy trends—it’s about movement, balance, and smart choices that stick. Ready to dive in? Let’s break down the top 5 lessons from Dr. Attia that’ll change the way you approach aging (and spoiler alert: exercise is the real MVP).

1. Start Now: Your future self is waiting

Want to be that 90-year-old who’s chasing grandkids, hiking, or still crushing your daily steps? Dr. Attia’s got you covered with a concept called backcasting. Think of it like reverse engineering your life.
Here’s the deal: picture your ideal future—playing tennis at 80 or dancing at your grandkid’s wedding—and work backward to figure out what you need to do now to get there. It’s not about making drastic changes but starting small and staying consistent.

💡 Pro Tip: Work on simple movements like squats, push-ups, or even just getting up off the floor without using your hands. It’s the little things that add up!

2. Exercise is basically magic (But Seriously, Do It)

Forget all those expensive supplements—exercise is the ultimate elixir for your brain and body. Dr. Attia isn’t just about living longer; he’s about staying sharp while you do it. Research shows that movement boosts your brain power, fights off age-related decline, and keeps you feeling fresh.

Here’s the breakdown of what you need:

• Zone 2 Cardio: Think brisk walks or cycling—anything that gets your heart pumping without leaving you out of breath.
• Strength Training: Lift weights to keep your muscles strong and your body independent.
• Flexibility & Balance: Yoga or simple stretches help you avoid injuries as you age.

💡 Pro Tip: Commit to just 3-4 sessions a week. Your brain (and body) will thank you later.

3. Food is your power tool

If exercise is the MVP, then food is the ultimate sidekick. Protein is the hero here, keeping your muscles strong and your cravings in check. But don’t ditch the carbs or fats—your body needs them too!
Dr. Attia’s advice? Keep it balanced and avoid extreme diets that you can’t stick with.

Here’s how to build a powerhouse plate:

• Protein: Grilled chicken, tofu, salmon—whatever fuels your body.
• Carbs: Think sweet potatoes, quinoa, or whole-grain bread for sustained energy.
• Healthy Fats: Avocado, olive oil, or nuts—just keep portions in check.

💡 Pro Tip: Not sure where to start? Comida Fit’s meals are packed with the perfect balance of protein, carbs, and healthy fats. No guesswork, just good food.

4. Build habits that last

Here’s the hard truth: crash diets and short-term fixes don’t work. Longevity is about habits you can stick to for the long haul. Instead of overhauling your life overnight, focus on small, meaningful changes you can keep up with every day.

For example:

• Start your day with a walk instead of scrolling your phone.
• Replace one junk food snack with something fresh and nutritious.
• Commit to 10 minutes of movement daily, no matter how busy you are.

💡 Pro Tip: It’s okay to mess up sometimes. Skip a workout? Ate a whole pizza? Shake it off and get back to your routine. Progress over perfection!

5. Your mindset is everything

Let’s not forget the mental game. Dr. Attia says longevity isn’t just about what you do; it’s about how you think. A positive, growth-focused mindset is key to building habits that stick.

And guess what? Social connections matter too. Stay engaged with your community, make time for the people you love, and always keep learning something new—whether it’s a language, a hobby, or that DIY furniture hack you’ve been putting off.

How Comida Fit helps you crush your goals

Longevity isn’t just about moving more or eating better—it’s about making those things easier. That’s where Comida Fit comes in. We take the guesswork out of meal prep with balanced, nutrient-packed meals designed to fuel your workouts, recovery, and everything in between.

So, while you’re hitting those Zone 2 cardio sessions and building your future self, let us handle the food part. Because living longer starts with living better, one meal at a time.

Final Thoughts

Longevity isn’t about surviving longer; it’s about thriving longer. Whether it’s getting stronger, eating smarter, or staying mentally sharp, it all comes down to the small things you do today. So, start now. Move your body, fuel it with the right foods, and build habits you’ll thank yourself for later.

Let’s make thriving at 90 the new normal—starting today. And remember, Comida Fit is here to help fuel your journey every step of the way.

Start Now!

"Fuel your body and mind with greatness—Healthy Bites by Comida Fit"

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Rich Roll Podcast