[00:01] moved better, you slept better, and made friends more easily. That was when you it's very easy to be healthy because your body hasn't aged yet. However, there are six habits that most average adults simply forget doing after the age
[00:16] cognitive decline, and physical performance all point to the same conclusion. Those habits are what keep your body younger biologically, even going to talk about these habits that you might have just forgotten to do.
[00:30] want to discover your own health percentile to know what level of health of biomarkers like your fitness markers, body composition, and blood work, what weaknesses, then take the health assessment in our top 1% health
[00:44] community. Link in the description. Number one is play. I'm not talking about structured exercise. I'm talking about unstructured play. Children spend most of their days playing. By adulthood, many people have almost
[00:57] shows that play isn't just entertainment, is associated with greater creativity, stronger social bonds, and better psychological well-being even in adults. Psychiatrist Stuart Brown has spent decades arguing
[01:10] that lifelong play is one of the most overlooked foundations of a healthy, resilient, and fulfilling life. Research on pretend play has linked it to creative thinking that can persist into adulthood. One of the strongest
[01:23] satisfaction, and longevity is quality relationships, and play is an important part of cultivating those relationships. The Harvard study of adult development the world. And that's what they've concluded. I'm not saying that you need
[01:37] to start fighting your friends and laring as Roman legionaires or medieval we were kids. I'm talking about having more time for different games and fun. Even sport games like bowling, tennis or cornhole, playing darts, board games,
[01:52] playing cards, and arguably video games with friends count as well. Many people in the health space are concerned with having their daily structure and evening routine completely optimized so that they get a better sleep score, a better
[02:04] HIV score, and they remove everything that could jeopardize that score like something like that. But you would be surprised to see that sometimes breaking those rules and having unstructured daytime or unstructured play will
[02:17] actually improve your results. Number two is sitting on the floor and getting off the floor without needing any assistance. It sounds simple, but it combines several markers of healthy aging. Lower body strength, balance,
[02:29] flexibility, coordination, and body composition. A 2014 study published in the European Journal of Preventive Cardiology followed more than 2,000 adults aged 51 to 80 for over six years. Researchers found that the ability to
[02:41] sit down on the floor and stand back up without using your hands or knees was a powerful predictor of longevity. Every onepoint decrease on the 10-point test was associated with a 21% higher risk of death from any cause during follow-up. A
[02:54] larger 2025 follow-up study reached similar conclusions. It's not because because the more mobile and stronger you are, the easier you'd have to get off It's a proxy for functional independence and mobility. You can try it right now.
[03:10] Stand with your bare feet on a flat surface, then sit down on the floor and stand back up using as little support as possible. You start with 10 points, five for standing back up. Every time you use a support such as a hand, forearm, knee,
[03:24] point. If you can sit down and stand back up without using your hands, knees, or any other support, you scored a maximum 10 out of 10. A score of 8 to 10 generally indicates excellent functional mobility while needing multiple supports
[03:38] flexibility, and coordination issues. In the original study, every one point increase in the score was associated with a 21% lower risk of all coatality over the following 6 years among adults aged 51 to 80. Most adults stop sitting
[03:53] on the floor after their teenage years. they move on with chairs, sofas, or don't need to sit on the floor, per se. The sit to floor test is a test of your but you would need to work on those aspects of improving your mobility and
[04:09] strength. Number three is sprinting, which includes moving explosively, and fast. I think most adults stop sprinting after high school, which is a shame important things that you lose with your age. After 35, you lose fast twitch
[04:23] muscle fibers more so than slow twitch muscle fibers. Slow twitch fibers used conventional gym workouts are relatively protected. Fast twitch muscle fibers atrophy much faster and they're harder to rebuild. Power output in untrained
[04:36] adults declines by about 3 to 4% per year from the mid30s onward. I think you should have like a sprint workout in your routine once per week. It's going and speed, but there are also other benefits you get from sprinting. Just
[04:50] 250 m of sprinting at 80% max speed has been seen to raise testosterone by 20 to 30% by the third and fourth sprint. Growth hormone also increased by 1500% above baseline. Number four is making new friends which sounds
[05:04] counterintuitive but it is actually quite important. Research has shown that with friends after their 30s. You stop making new friends and you start spending less time with old friends due to family obligations, work and just
[05:17] forgetting to stay in touch. At the same time, time spent alone increases linearly the older you get. I already covered what this can mean based on the Harvard study, but it's worth repeating. Large meta analyses involving millions
[05:29] objective social isolation, which means having fewer social relationships and less regular contact with others is associated with 29% higher risk of objective and subjective social isolation. Now, you don't need to go to
[05:43] your friends every day. How much socializing you would benefit from depends also if you're introverted or extroverted. But chronic social isolation is still bad for you even if you're introverted. Number five, being
[05:55] curious and learning new skills. Cognitive reserve is the brain's buffer build, the longer the brain functions accumulate. People with low cognitive reserve will reach Alzheimer symptoms
[06:09] sooner than the ones with a high reserve. A 2021 systematic review and meta analysis found that people with higher cognitive reserve had a 47% lower risk of progressing to mild cognitive impairment or dementia even after
[06:21] accounting for Alzheimer's biomarkers and structural brain pathology such as amaloid and tow related measures. The primary driver of cognitive reserve is novel learning like learning to play an instrument, complex physical skills like
[06:33] handstands or cartwheels, learning new languages, and developing new skills in new domains, not passive consumption like watching documentaries or TV. Research on bilingualism consistently shows a 4-year delay in cognitive
[06:46] decline onset compared to monolingual adults. It's not about being smarter. two complex systems in the brain simultaneously. So as a baseline, you should keep educating yourself and learning new stuff. Accumulating higher
[06:59] people have finished their education by their 30s, even if they get a PhD. But don't go to university, you should still try to keep learning new skills, yourself in different domains. The thing you're specifically looking for is
[07:14] mental discomfort. It's not about passive curiosity like reading a book or watching a documentary. It's about the mental discomfort of trying to learn a friction is the one that actually drives the cognitive reserve. You're not going
[07:28] things that you find easy. Playing an or at least playing the same songs you're already good at doesn't count nearly as much as learning a new instrument you're bad at, or leveling up
[07:40] harder song. And habit number six is sleeping deeply and consistently. Specifically, deep sleep. Deep sleep, also called slowwave sleep, is when when the clmphatic system clears amalloid and tal from the brain and it's
[07:55] when short-term memory consolidates into long-term storage. It has been seen that the pathology associated with Alzheimer's progression especially if Unfortunately, deep sleep declines with age and people especially after the age
[08:10] of 30 spend significantly less time in deep sleep. What also declines is REM sleep where your brain specifically repairs itself. Now, at the age of 30, significant brain degeneration, and you're not experiencing this structural
[08:23] decline in your brain's ability to produce melatonin and sleep. So, the less deeply in the 30s is because of lifestyle. Things like too late screen time, going to bed at the wrong time or at inconsistent times, eating too close
[08:37] stimulated before going to bed. You can improve your deep sleep with a few exposure to synchronize your circadian rhythms. Block artificial blue light suppression. Stop eating three to four hours before bed to not have a lot of
[08:52] get less deep sleep. Go to bed around the same time to maintain consistency and you can take three g of glycine to help with sleep. Deep sleep is the habits run on and you shouldn't neglect it. It's a time where your brain is
[09:06] via a glimpmphatic system. So losing risk of neuro degeneration starting in your 30s already. So, there we have it. These are the six habits that a lot of people forget in their 30s and even 20s.
[09:19] habits have you already started to neglect and then fix it. All right, discover your health percentage and get your road map to top 1% of health, then join the community using the link in the description. I'll see you there.