326. How To Be Awesome At Recognizing Aging VS. Neglect

The craziest thing that I’ve learned over the last year of reading and re-reading aging and longevity books is that much of what we think is natural aging is actually neglect.  

 

My goal in this episode is to reframe what we assume or are told is “natural aging” or “just getting older” and show all the small things that we might be neglecting over time.

 

This whole concept is so empowering!!  Rather than feeling like we aren’t in control of how we age, we realize that we are actually in control of so much of it. 

 

Focusing on all the tiny things we can do daily to keep our strength, flexibility, energy and sharpness over time. 

 

If you don’t use it you lose it and that’s not the gameplan!! 

Let’s go!! 

 

 

 

 

 

Why We Confuse Aging with Neglect

Inspiration: Outlive + Good Energy

• Dr. Peter Attia challenges the idea of “inevitable decline.” He argues we don’t die of old age, we die from preventable chronic diseases (heart disease, Type 2 diabetes, frailty, neurodegeneration).

• Dr. Casey Means says our modern environment is biologically mismatched. Much of what we consider aging—fatigue, brain fog, joint stiffness—is inflammation caused by neglected lifestyle choices like ultra-processed food, lack of movement, and poor sleep.

Reframe: What feels like aging might be:

• Muscle loss from underuse (not just age)

• Joint stiffness from inactivity, not age

• Brain fog from poor metabolic health, not "just getting older"

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Flexibility & Strength—The First to Go (But Totally Reversible)

Peter Attia’s Point: “Functional Longevity”

• You don’t train to live long—you train to live well long.

• His "Centenarian Decathlon" concept: What physical feats do you want to do at 80 or 90? Train now for those.

Action Steps:

• Start a Zone 2 cardio routine (walking uphill, light cycling). Great for mitochondria and long-term energy.

• Add stability and grip strength work—these are major predictors of longevity.

• Stretch daily or do mobility work 10 minutes/day. Lack of flexibility is not inevitable—it’s just unused tissue.

Moving your body regularly improves cellular health and lowers inflammation, which protects against many “aging” diseases.

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Nutrition is the Silent Ager

Good Energy: “You are what you metabolize.”

• Modern food is driving chronic inflammation, which accelerates what we mistake as aging: skin issues, joint pain, fatigue, insulin resistance.

• Ultra-processed food hijacks energy systems and causes mitochondrial dysfunction.

Action Steps:

• Prioritize whole foods: protein, fiber, omega-3s.

• Avoid “glucose roller coasters” — balance meals with fat/fiber/protein to avoid energy crashes.

• Try time-restricted eating: not for weight loss, but to support metabolic flexibility.

Attia promotes a low-carb or carb-conscious diet to control insulin and prevent the slow creep of pre-diabetes that goes unnoticed.

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Sleep & Stress—The Hidden Agers

• Poor sleep mimics aging in the brain. One bad night of sleep can spike blood glucose and disrupt hunger hormones.

• Chronic stress leads to cortisol overload—breaking down muscle, weakening immunity, and inflaming joints.

Action Steps:

• Prioritize 7–8 hours of sleep in a dark, cool room.

• Wind down early with no screens—melatonin is suppressed by blue light.

• Practice stress recovery: deep breathing, journaling, cold exposure, or sauna.

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What to Watch for That Looks Like Aging But Isn’t

These are early signs of neglect that can be reversed:

• Needing caffeine to function

• Losing strength when lifting groceries or kids

• Taking longer to recover after activity

• Feeling “foggy” or irritable most mornings

• Waking up feeling stiff every day

Attia and the Means both emphasize: These are signals. If you listen to them now, you can slow or even reverse them.

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Your “Reverse the Neglect” Starter Plan

Give listeners a 5-part challenge:

1. Move 30 minutes every day (combine walking + strength 3x/week)

2. Eat one full day of unprocessed meals

3. Cut sugar and seed oils completely 

4. Stretch for 10 minutes in the morning and before bed

5. Walk after meals to stabilize glucose

This isn’t about avoiding age—it’s about owning your energy. 

When we treat aging like a slow collapse, we give away our power. 

But when we understand the difference between aging and neglect and add and remove habits, we change the game. Our mind and body will thank us now and even more when we’re 80 and 90.

 

CHEERS to taking control of the way you age!