7 Habits That Age You Faster & Cost Nothing to Fix

Jan 2, 2026

Explore how daily habits overshadow genetics in determining lifespan. Discover the impact of social connections and a sense of purpose on longevity. Learn practical tips for increasing protein and fiber in your diet, and why sleep quality is essential for staying youthful. Josh Axe emphasizes the benefits of daily movement and sunlight exposure. Plus, find out how to replace detrimental habits with simple, cost-free alternatives to enhance your health and vitality!

50:06

forum

Ask episode

web_stories

AI Snips

view_agenda

Chapters

menu_book

Books

auto_awesome

Transcript

info_circle

Episode notes

insights

INSIGHT

Lifestyle Outweighs Genes

Genetics explain only ~20–25% of lifespan while lifestyle/environment explain the rest.
Daily habits either accelerate or slow cellular aging and determine long-term health.

volunteer_activism

ADVICE

Keep Your Brain Growing

Keep your brain active by learning new skills, reading, and pursuing purpose.
Regular mental challenge reduces dementia risk and preserves hippocampus size.

volunteer_activism

ADVICE

Call Someone Instead Of Scrolling

Replace scrolling with real social connection and prioritize deep friendships.
Strong social ties lower mortality by ~45% and beat many other health interventions.

Get the Snipd Podcast app to discover more snips from this episode

Why daily habits outweigh genetics

00:45 • 5min

chevron_right

Mental challenge preserves brain health

05:28 • 1min

chevron_right

Scrolling vs. real connection harms longevity

06:55 • 4min

chevron_right

Purpose (ikigai) extends life

11:18 • 6min

chevron_right

Find purpose through gifts and service

Surroundings shape your growth

18:10 • 3min

chevron_right

Blue Zone diet: protein, fiber, plants

21:28 • 2min

chevron_right

Why fiber matters for metabolism

23:16 • 2min

chevron_right

Practical high-protein, high-fiber meals

25:12 • 2min

chevron_right

Sleep as a longevity cornerstone

27:30 • 4min

chevron_right

Winding down improves HRV and sleep

31:58 • 2min

chevron_right

Move daily: avoid sedentary aging

33:37 • 4min

chevron_right

Sunlight and outdoor living benefits

37:36 • 6min

chevron_right

Bonus risks: AirPods and small habits

44:01 • 2min

chevron_right

Practical actions to replace bad habits

• Mentioned in 11 episodes

• Mentioned in 20 episodes

The Power of Full Engagement

Managing Energy, Not Time, Is the Key to High Performance and Personal Renewal

Tony Schwartz

Jim Loehr

This New York Times bestseller provides a scientifically based approach to managing energy more skillfully both on and off the job. The book outlines key training principles to mobilize four key sources of energy (physical, emotional, mental, and spiritual), balance energy expenditure with intermittent energy renewal, expand capacity systematically, and create positive energy management rituals. It offers a life-changing roadmap to becoming fully engaged, meaning physically energized, emotionally connected, mentally focused, and spiritually aligned.

#720

• Mentioned in 42 episodes

The Blue Zones

Lessons for Living Longer From the People Who've Lived the Longest

Dan Buettner

In this book, Dan Buettner documents his research on the Blue Zones, areas around the world such as Sardinia, Italy; Okinawa, Japan; Loma Linda, California; Nicoya, Costa Rica; and Ikaria, Greece, where people consistently live longer and healthier lives. Buettner identifies nine common lifestyle habits, known as the 'Power 9® principles,' which include moving naturally, having a sense of purpose, reducing stress, eating a plant-based diet, and maintaining strong social connections. The book provides detailed accounts of the research team’s observations and interviews with centenarians and their communities, offering practical advice on how to apply these principles to one’s own life to achieve better health and longevity.

Most people think aging is about genetics, but research shows your daily habits matter far more. In this episode, Dr. Josh Axe breaks down 7 common habits that quietly accelerate aging, from chronic stress and poor sleep to scrolling instead of connecting. You’ll also learn simple, zero-cost shifts inspired by the world’s longest-lived cultures that can help you feel sharper, stronger, and more energized starting today.

Watch my episode with Dr. Peter McCullough →

Spotify: https://bit.ly/DrJoshAxeSpotify

Apple Podcast: https://apple.co/3JDvWcS

Watch The Dr. Josh Axe Show every Monday & Thursday on YouTube → https://www.youtube.com/@drjoshaxe?sub_confirmation=1

🎧 Early Access!

Our podcast listeners get every episode early, and you can tune in and be a part of our exclusive listeners below →

Spotify

Apple Podcast

Order my NEW BOOK, The Biblio Diet → https://bit.ly/4oPEP3t

Watch my free training on how to naturally balance your blood sugar and reverse your symptoms → DrAxeDiabetesClass.com

Discover practical steps you can take today to start healing your thyroid naturally → DrAxeThyroidClass.com

If you’re ready to start feeling like yourself again and balance your hormones, take my free class → DrAxeHormoneClass.com

Uncover what’s really going on in your body with advanced biomarker testing for hormones, thyroid, and metabolism— plus a 1-hour consultation with a Senior Health Advisor! → MyBloodWork.com

CONNECT WITH DR. JOSH AXE

Links

https://www.scientificamerican.com/article/aging-rates-vary-by-country-politics-might-be-why/

https://medlineplus.gov/genetics/understanding/traits/longevity/

https://www.cfr.org/in-brief/us-life-expectancy-decline-why-arent-other-countries-suffering-same-problem

https://www.cdc.gov/nchs/fastats/life-expectancy.htm

https://www.bloomberg.com/news/articles/2024-12-11/americans-spend-more-years-sick-than-rest-of-the-world-new-study-show?embedded-checkout=true

https://nypost.com/2025/08/15/lifestyle/this-is-how-far-the-average-american-doomscrolls-its-a-lot/

https://www.apa.org/news/press/releases/2006/01/stress-management

https://www.ucsf.edu/news/2007/05/103452/why-old-brains-never-die-conversation-ucsf-neuroscientist-michael-merzenich

https://www.alzdiscovery.org/cognitive-vitality/blog/targeting-14-lifestyle-factors-may-prevent-up-to-45-of-dementia-cases

https://www.ucsf.edu/news/2025/05-social-media-might-be-making-kids-depressed/430011/yes

https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2734064

https://pmc.ncbi.nlm.nih.gov/articles/PMC6125071/

https://pmc.ncbi.nlm.nih.gov/articles/PMC6507527/

https://www.bluezones.com/2020/07/blue-zones-diet-food-secrets-of-the-worlds-longest-lived-people/

https://www.cdc.gov/nchs/fastats/obesity-overweight.htm

https://www.theguardian.com/society/2010/may/05/sleep-study-premature-death

https://bjsm.bmj.com/content/59/17/1228

https://today.duke.edu/2019/01/living-caveman-won%E2%80%99t-make-you-thin-it-might-make-you-healthy

https://www.epa.gov/indoor-air-quality-iaq/inside-story-guide-indoor-air-quality

https://www.nature.com/articles/s41398-023-02338-0

https://pmc.ncbi.nlm.nih.gov/articles/PMC3068797/

https://pmc.ncbi.nlm.nih.gov/articles/PMC6388383/

https://www.youtube.com/watch?v=BBqMqLyy9HQ

DISCLAIMER

This content is strictly the opinion of Dr. Josh Axe and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Home Top podcasts Popular guests Top books