How I Keep My Heart Age 25% Younger

My name is Jacob Gendron, and I’m the CEO of Longevity Based. According to my Oura ring, my cardiovascular age is 22. This came as a surprise considering my real age is 30!

While this metric is only a snapshot of my health, I can't help but acknowledge the fundamentals that got me such a great result.

Plant-based Eating

One of the most central components of my routine is my plant-based diet. The majority of the food I eat consists of whole plant food sources (vegetables, legumes, whole grain, nuts, seeds, and fruit).

The simplicity of maintaining this style of diet makes it easier for me to stay on track. I avoid constantly switching my diet in favor of finding a way to continue with the same type of diet I am already familiar with. The plant-based diet I have adopted follows the basic principles found in Healthy Eating Made Simple.

Strength Training Three Days a Week

In addition to my diet, I believe that I need to be physically active. I currently train three days a week. I primarily perform compound exercises that work multiple muscle groups.

Each workout includes deadlifts, squats, cleans. By performing these movements regularly, I maintain strength and overall fitness while providing a significant cardiovascular challenge. The significance of this type of training is demonstrated in Resistance Training and Healthy Aging.

Increased Activity Throughout the Workday

As I often find myself working at a computer, I utilize a standing desk to minimize the amount of time spent sitting. The small changes I have implemented throughout the day help promote constant activity as opposed to only scheduling regular workouts.

While regular physical activity is necessary to achieve long-term health, so too is regular non-gym movement. As discussed in Hidden Dangers of Sitting, the benefits of non-gym movement cannot be ignored.

Dr. Michael Greger's Book: "How Not To Age"

Another influence on my dietary habits is Dr. Michael Greger’s book “How Not to Age”. He discusses many of the plant-based foods that are often mentioned in relation to healthy aging.

Many of the foods I incorporate regularly from his list include black cumin, turmeric, ginger, green tea, decaf coffee and I also consume spermidine in the form of wheat germ.

Red Light Therapy Panels as Part of Recovery Routines

In addition to my diet and exercise, I consider recovery to be just as important. One tool I have chosen to regularly utilize to support my recovery is red light therapy panels. Red light therapy panels are commonly used in the context of recovery and wellness routines and have become a staple in my weekly routine.