THE LONGEVITY ROUTINE I SWEAR BY

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The longevity routine I swear by is made up of simple, sustainable habits that support long-term health. Feeling strong and energized as I get older doesn’t come from extremes. It comes from the small things I do over and over. As a certified nutrition coach, that’s the approach I believe in most, and these habits have become a natural part of my life, especially since pregnancy and postpartum recovery.

My focus is simple: build strength, eat in a way that supports my energy and recovery, sleep well, and stay consistent. Here’s what that looks like day to day.

Quick note: this post is general information based on my own routine, not medical advice. Please talk with your doctor before starting any supplement, sauna routine, or new device, especially if you’re pregnant, nursing, taking medication, or managing a health condition.

Daily Movement & Strength

Movement is the foundation of my longevity routine, and I keep it realistic. I work out first thing in the morning, usually strength training plus Pilates, and I add walks throughout the day.

Why strength matters for longevity

Strength training helps you build and keep muscle as you age, and muscle strength is closely linked with healthy aging. Even short sessions add up, which is why I focus on consistency instead of perfection.

What this looks like for me

• short, effective strength sessions focused on compound lifts
• Pilates for low-impact core and posture work
• daily walks, especially after meals, which help with digestion and steadier energy

My rule: something is always better than nothing. Even a 20-minute walk counts. If you’re just getting started, my glow up tips break down how I build up to strength, Pilates, and daily steps one habit at a time.

Sauna Sessions for Recovery

My infrared sauna has become one of my favorite parts of my routine. I use it several times a week, usually in the evening. It’s my time to slow down and unplug, and I find I relax more easily and sleep better on sauna nights.

The research on sauna and long-term health is promising, but most of it comes from traditional saunas and shows a link, not proof. So I think of it as a relaxing habit I enjoy, not a treatment. If you try it, stay hydrated, skip alcohol beforehand, avoid it if you’re pregnant, and check with your doctor if you have a heart condition or take blood pressure medication.

Protein-Forward Nutrition

I keep my nutrition simple and supportive, not restrictive. As a certified nutrition coach, protein is the habit I talk about most. It keeps me full, helps me keep muscle, and pairs well with my strength workouts.

My daily approach

• protein first: I build every meal around a protein, then add carbs, veggies, fruit, and healthy fats
• front-loading protein early in the day and aiming for about 40 g per meal
• protein stacking, where smaller amounts from foods like Greek yogurt, cottage cheese, quinoa, chickpeas, and seeds add up
• protein before caffeine: breakfast first, then matcha, which is an easy way to start the day protein-forward
• matcha instead of coffee, since it usually has less caffeine and feels gentler for me
• low dairy and minimal gluten when my digestion feels off
• simple meals that keep my energy steady

On low-dairy days, I still hit my protein with a few easy swaps: eggs or egg whites; chicken, turkey, salmon, shrimp, or sardines; and tofu, tempeh, or edamame. In my smoothies, I use a dairy-free protein powder like pea or a pea-rice blend (whey isolate is very low in lactose, so some people do fine with it). Plain dairy-free and coconut yogurts are usually low in protein, so I stir protein powder into mine, and lentils, chickpeas, quinoa, hemp seeds, and nut butters help with protein stacking.

If 40 g sounds like a lot, start smaller and build up. I share exactly how I do it in how I hit my protein goals. Healthy eating doesn’t need to be complicated, just consistent.

Related: What I Eat in a Day for Energy & Clear Skin

The Supplements I Use Daily

Supplements aren’t a magic fix, and none of them have been proven to extend lifespan. Food, movement, and sleep come first for me. These are the ones I take and why:

• NAC. It helps the body make glutathione, one of its own antioxidants. Research on NAC for healthy aging in healthy people is still early.
• NAD support (NMN/NR). These raise NAD+ levels in studies, but whether that means more energy or healthier aging in people isn’t proven yet. I see it as optional.
• Magnesium. I take it in the evening. It may help with relaxation and sleep, especially if you don’t get much from food.
• Vitamin D3. Vitamin D supports bone and immune health. It’s worth testing your levels so you know whether you need it and how much.
• Fish oil. Omega-3s support heart health. I also eat salmon and sardines every week, which I talk about in my 3-day healthy skin diet.
• Glycine + L-theanine at night. Small studies suggest they may help with relaxation and sleep quality, and I like them as part of my wind-down.

Supplements aren’t regulated like medications, so look for third-party tested brands, and check with your doctor first, especially if you take medication or are pregnant or nursing.

Tracking My Health (Without Obsessing)

I use my Oura Ring and Garmin to track things like HRV, sleep, steps, and recovery. Wearable numbers are estimates, so I don’t obsess over them, but I use the data as feedback.

Some days I push harder, and some days I pull back. Longevity is just as much about listening to your body as it is about discipline.

Low-Stress Living & Better Sleep

A big part of my longevity routine is what I leave out. I try to live with less pressure, fewer unnecessary commitments, and more intention.

My sleep routine is simple, but it’s made a big difference:

• early bedtime
• winding down without screens
• dark, cool room
• my evening magnesium, glycine, and L-theanine

Good sleep makes everything else easier: energy, workouts, cravings, and mood.

Skincare as a Longevity Habit

Skincare is part of my longevity routine too. I use a mix of Korean skincare for hydration and barrier support, plus a few well-researched actives. Retinol is one of the best-studied ingredients for smoother skin and fine lines over time. It does make skin more sun-sensitive, so daily SPF matters. I also like peptides, though the research on them is less established than for retinol.

One of my favorite tools is the Omnilux Contour Face LED mask. It uses red and near-infrared light and is FDA-cleared for wrinkles. That means cleared, not approved. The mask is flexible, so the lights sit close to the skin. Studies show modest improvements in fine lines and texture with consistent use over a few months, and results fade if you stop, so I treat it as a long-term habit. Follow the device directions, including the eye safety guidance.

Shop my skincare favorites on Amazon.

My Longevity Routine Comes Down to Consistency

My longevity routine is built on simple habits I can keep up with year-round: morning strength and Pilates, daily walks, sauna time, protein-forward whole foods, a few supplements, good sleep, and low stress.

It’s a routine that helps me feel strong, energized, and like myself while balancing motherhood and a full life. As a certified nutrition coach, the advice I give most is the same one I follow: longevity isn’t about perfection. It’s about repeating the habits that help you feel your best.