Longevity Is a Lifestyle: What We Learned at the Vibrant Wellness Longevity Conference
Our team, including our gastroenterologist, functional nutritionist, and wellness nurse, recently attended the Vibrant Wellness Longevity Conference, an inspiring event exploring the science of healthy aging, epigenetics, and lifestyle medicine.
The biggest takeaway?
Longevity is 90% lifestyle and only 10% genetics.
That means you have the power to shape your long-term health through daily choices. Here are some key lessons we brought home, and simple, science-based steps you can take to start adding healthy years to your life.
1. Detoxify Your Environment to Support Longevity
Toxin exposure is one of the most overlooked drivers of chronic inflammation and premature aging. Experts at the conference noted that 70% of homes in the U.S. have some degree of mold exposure, especially older homes, those with basements, or poor ventilation systems.
As Dr. Charles Turnpaugh shared, “The solution to pollution is dilution.” We can’t remove every exposure but we can reduce them. If we don’t, then over time toxin buildup overwhelms the immune system, contributing to fatigue, allergies, and chronic illness.
Action Steps for a Lower-Toxin Lifestyle
Ventilate daily: Open windows whenever possible to circulate fresh air.
Use air purifiers: Choose HEPA filters to reduce mold spores and pollutants.
Sweat it out: Regular sauna use and exercise help remove heavy metals.
Eat detox-supportive foods: Broccoli sprouts and cruciferous vegetables are rich in sulforaphane, which activates detox enzymes.
Avoid ultra-processed foods: They add burden to your liver and digestive system.
2. Support a Healthy Cortisol Rhythm with Morning Light
According to neuroscientist Dr. Andrew Huberman, a strong morning cortisol spike is actually good for you. It helps regulate energy, focus, and hormone balance throughout the day.
Simple Cortisol-Balancing Habits
Get sunlight within the first hour of waking. Even ten minutes outdoors helps anchor your circadian rhythm.
Exercise early. Movement enhances cortisol in the morning and helps it decline naturally later.
In the evening: Dim lights and avoid screens or stressful tasks close to bedtime.
3. Optimize Micronutrients for Healthy Aging
Dr. Rhonda Patrick reminded attendees that micronutrient status plays a huge role in longevity.
70% of Americans are deficient in vitamin D. Those who supplement have a 40% lower risk of dementia.
A higher omega-3 index (8% or greater) is linked to a five-year increase in lifespan and 90% lower risk of sudden cardiac death.
Perhaps most inspiring, she said: “Nothing is more powerful at delaying aging than vigorous exercise.” (Tip - vigorous exercise means you are out of breath and can’t hold a conversation.)
Nutrition and Longevity Tips
Test and optimize: Vitamin D, B12, folate, and omega-3 should be checked regularly.
Add “exercise snacks”: One minute of air squats six times per day can improve glucose control more than a 30-minute workout.
Eat colorfully: Polyphenol-rich foods like berries, herbs, and leafy greens fight oxidative stress.
4. Muscle: The Organ of Longevity
Dr. Gabrielle Lyon, who studies skeletal muscle’s role in supporting longevity, made it clear: “There’s no such thing as a healthy sedentary individual.”
Muscle mass directly influences metabolism, insulin sensitivity, and even brain health. As we age, we lose muscle faster, but we can build it back through intentional movement and nutrition.
Strength and Protein Tips for Longevity
Aim for 30g of protein per meal. This level stimulates satiety hormones (like GLP-1) and supports muscle repair. Getting at least 30 g is especially important at breakfast - a meal where many Americans aren’t hitting that goal.
Lift weights 3–4 times per week. Resistance training is key for metabolic health. Get a coach if you need a plan or guidance to avoid injury.
Match carbs to activity: More on active days, fewer when sedentary.
5. Gut Health and Longevity
Gut health was a major theme throughout the conference, and one of our favorite moments was our own Dr. Sue Mitchell’s presentation on impaired migrating motor complex (MMC) function and its role in GI issues like SIBO, gastroparesis, and dyspepsia. MMCs are slow, rhythmic waves of movement through your digestive tract that move food and bacteria through and clean up the gut. Sufficient time between meals allows the stomach to empty, and the MMCs to start. Things like SIBO, impaired vagal nerve tone, medications, and frequent eating or snacking can impair the MMCs and lead to further health issues.
Dr. Mitchell and the other presenting gastroenterologists also discussed the link between leaky gut, inflammation, and impacts on longevity. A well-functioning stomach ensures proper digestion, nutrient absorption, and microbial balance. When this falters, it’s often linked to leaky gut, which allows toxins and food particles to enter the bloodstream and trigger chronic, low-grade inflammation. This can lead to a range of health issues and negatively impact longevity. A healthy, diverse microbiome is now recognized as one of the hallmarks of healthy aging; it supports metabolism, reduces inflammation, and impacts mood and cognitive function.
Gut-Supporting Action Steps
Support the stomach and give it time to empty: This allows the pacemaker cells in the stomach to start the MMCs.
Avoid eating late at night: Due to our circadian rhythm, the stomach empties slower at night and we want to make sure it’s empty before bed.
Smoothies: A great way to feed the gut and rest the stomach.
6. Build Stress Resilience and Connection
Dr. Peter Attia spoke about the emotional side of longevity; the importance of purpose, social connection, and mindset. He reminded us that growth often happens in discomfort: “Do the opposite of where your pain point is.”
When life feels heavy, playing, resting, or connecting might be the medicine you need most.
Lifestyle Habits for Emotional Longevity
Prioritize relationships and community. They’re as vital as nutrition or exercise.
Reduce addictions, whether to screens, work, or perfectionism.
Do something that widens your capacity for stress daily: sleep, move, nourish, breathe.
7. Epigenetics: You Can Rewrite Your Biological Age
Dr. Kara Fitzgerald studies epigenetics, which is how our lifestyle impacts our genes. Her groundbreaking research shows that diet and lifestyle can reverse biological age by up to three years. Research shows that increasing polyphenol intake is key!
Foods That Support Longevity
Green tea, turmeric, and parsley
Olive oil and colorful herbs
Berries and other polyphenol-rich plants
These are the same compounds abundant in Blue Zone diets, the longest-lived populations on Earth.
8. Women’s Health and “Menopause 3.0”
Dr. Sara Szal’s session on “Menopause 3.0” was one of the most eye-opening of the conference. She emphasized that women’s health in midlife deserves a more proactive, brain-focused approach long before hot flashes begin.
Dr. Szal shared that after age 40, women typically gain 5 pounds of fat and lose 5 pounds of muscle every decade. Most clinicians only address menopause when vasomotor symptoms appear, but Dr. Szal argued that we should be supporting the female brain and nervous system as soon as early perimenopausal changes begin, often as young as 35–45.
At the same age, women actually have more cardiovascular risk factors than men, and even small glucose spikes (110–115 mg/dL) can cause greater vascular damage in women. One of the most sobering statistics she shared: In the U.S., one woman dies every 80 seconds from cardiovascular disease.
This is partly because the female brain becomes less efficient at using glucose after age 40, which can impact mood, cognition, and energy regulation. Her call to action?
“We must treat women earlier - and we must treat the brain.”
Dr. Szal’s message was clear: all women deserve equitable access to evidence-based knowledge and care. As providers, it’s time to learn from the research, listen to female patients, and support their health before crisis points arise.
The Takeaway
The science of longevity is clear: your daily habits matter far more than your genes. By focusing on detoxification, nutrient optimization, muscle health, gut balance, and emotional resilience, you can extend your health span, not just your lifespan.
Take Action: Invest in Your Heart Health and Longevity
If you’re inspired to take a proactive approach to aging well, our Cardiac Health and Longevity Program is designed for you. This comprehensive program includes personalized lab testing, advanced cardiac screening, and nutritional and lifestyle strategies to help you optimize your cardiovascular health and reduce long-term risk. Whether your goal is to improve metabolic health, balance inflammation, or prevent heart disease, our team helps you identify root causes and create a plan that supports both heart health and longevity.
Your future health starts with the choices you make today. Ready to start your longevity journey? Schedule a consultation today to discover your unique path to vibrant, healthy aging.