3 Longevity Hacks You Shouldn't Ignore, From The 400th Episode Of The mbg Podcast

Of course, this article below does not represent all the advice we discuss in the episode (just imagine the word count!), so make sure to tune in to hear every highlight. But in the meantime, these three longevity hacks can help you along your well-being journey. A bonus? They don't cost a penny: 

Listen, hydration is huge for brain health. Your brain is literally made up of water (75% to be exact!), so it needs fluids in order to work properly. "[Water is] going to help keep your blood pressure normalized; it's going to help flush out [waste] from your cells; it keeps your cells metabolically active and healthy," says neuroscientist Kristen Willeumier, Ph.D., author of Biohack Your Brain, all of which are important functions for brain health. 

"So If I'm going to work with somebody and help them to have a better memory, the first thing I say is: 'How much [water] are you drinking?'" says Willeumier. In terms of how many ounces you need, well, that exact number differs for everyone (generally, though, experts recommend you drink half your body weight in ounces of water). Just take it as a sign to regularly refill your glass or reusable water bottle and get sipping. You can also opt for hydrating foods to meet the threshold: "You can get 20% of that water from hydrating fruits, vegetables, or green juices," Willeumier adds. 

"Something called social integration—having a romantic partner, having friends, or being connected to your community" can increase years of life3, notes science journalist Marta Zaraska, author of Growing Young: How Friendship, Optimism, and Kindness Can Help You Live to 100. Sure, eating your veggies and exercising regularly can do wonders for your overall health, but according to Zaraska, without quality connections, you won't ever reach peak healthspan. 

The bottom line? Connecting with others can have powerful, tangible benefits for your health, and those social interactions don't even have to live on a giant scale. "Things like kindness and volunteering can protect your antiviral response," she adds (a concept commonly dubbed the "Mother Teresa effect"6). 

Ever heard of hormesis? The concept refers to short, intermittent bursts of certain stressors (called "hormetic stressors") that can trigger a cascade of cellular processes that make you more resilient to future physical and mental stress, thus enhancing longevity. And breathwork practices can serve as an effective hormetic stressor—specifically, breath holds. 

Not to mention, this breathwork technique is easy and free, making it one of the most powerful tools in your longevity tool kit. After all, you breathe more than 20,000 times a day—why not take advantage of some of those inhale-exhales? 

These three hacks represent only a snapshot of our must-have longevity tips, so be sure to listen to the episode down below to hear the full repertoire. On that note, thank you for listening—we at mbg are extraordinarily grateful for your thoughtful reviews and comments. As always, if there's anything you wish we would cover on the podcast (or any guests you think we should chat with!), please drop us a note at podcast@mindbodygreen.com. Be well!