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9 Quick Tips to Live Longer, Healthier and Happier

9 Quick Tips to Live Longer, Healthier, and Happier (From a 105 Year Old Doctor)

By Andrew Ferebee in Growth, Masculinity Originally published at Knowledgeformen.com

I was surfing the web yesterday when I came across a headline that instantly captured my attention.

“105-Year-Old Doctor Offers Life Advice on How to Live Longer and Be Happy Every day”

My first inclination was to write off the article as clickbait, however, something inside of me couldn’t resist the pull of possible wisdom.

So I tentatively clicked the link and dove in.

The article in question was about a Japanese doctor by the name of Shigeaki Hinohara.

Dr. Hinohara, born in 1911, began working at St. Luke’s Hospital in Tokyo during 1941 and continued to do so until he died at the age of 105 in July of last year.

But what I found so impressive about Dr. Hinohara wasn’t just his longevity or hustle (both of which were admittedly admirable).

What I found so impressive was his lifelong commitment to happiness.

The more I learned about Dr. Hinohara and the more I researched his life and legacy (including his more than 150 published works!) the more I was amazed by his joyful and playful attitude towards life.

Here are the 9 lessons that I learned from the late Dr. Hinohara about living longer, healthier, and happier.

1. Eat Clean and Stay Lean

“All people who live long — regardless of nationality, race or gender — share one thing in common: None are overweight.” ~ Dr. Hinohara

Healthy Vegetable Salad with Olive Oil Dressing

Dr. Hinohara’s first piece of advice is also his simplest.

Eat clean, eat small portions, and eat to live, don’t live to eat.

By fueling your body with healthy foods you will maintain high levels of energy and vitality throughout your life and have a competitive advantage over 60% of the population.

Although there are thousands of confusing fad diets filling the modern nutritional landscape, Dr. Hinohara and I like to keep things simple.

Before he passed away Dr. Hinohara shared his daily diet consisting of only one meal and a few snacks.

For breakfast I drink coffee, a glass of milk and some orange juice with a tablespoon of olive oil in it. Olive oil is great for the arteries and keeps my skin healthy. Lunch is milk and a few cookies, or nothing when I am too busy to eat. I never get hungry because I focus on my work. Dinner is veggies, a bit of fish and rice, and, twice a week, 100 grams of lean meat.

Personally, I like to take the “JERF” or “Just Eat Real Food” approach to dieting.

I try to eat meat only once a day (or every other day) and get the majority of my calories from fresh fruits, vegetables, and other nutritious foods.

Try out different diets to see what works for you, but remember, eat clean and stay lean if you want to optimize your life for happiness and longevity.

There’s nothing wrong with an occasional indulgence, but ensure that 80% of your diet comes from healthy whole foods.

(If you want to learn more about dieting for perfect health, check out my interview with expert Paul Jaminet)

2. Take the Stairs (And Engage in Other Forms of Simple Exercise)

“To stay healthy, always take the stairs and carry your own stuff. I take two stairs at a time, to get my muscles moving.” ~Dr. Hinohara

Most people assume that being “healthy” and living a long happy life requires insane amounts of discipline, a rigorous training schedule, and a die-hard commitment to athletic performance.

In my own experience, this is rarely the case.

This sentiment was echoed by the late Doctor who simply recommended that more people take the stairs and carry their own belongings.

He didn’t prescribe a crazy strength training regimen or some whacko Crossfit crap.

He kept it simple and you should too.

Before moving on to the next point in this article, ask yourself a simple question.

“How can I find small ways to be more physically active throughout the day.”

Can you ride your bike to work instead of driving? Can you walk in your local park while listening to audiobooks on your lunch break? Can you convince your manager to buy the office a set of standing desk extensions?

What are some small ways that you can inject more movement and vitality into your life, today?

3. Share Your Knowledge, Expertise, and Passions with the World

“I give 150 lectures a year, some for 100 elementary-school children, others for 4,500 business people. I usually speak for 60 to 90 minutes, standing, to stay strong” ~Dr. Hinohara

An “expert” is simply someone who knows more about a specific subject than you do.

For example, compared to most of my readers, I am an “Expert” on confidence, personal growth, and online business.
However, when you compare me to Tony Robbins, Tai Lopez, or Dean Graziosi, I am far from the expert, and that’s ok!

One of the most important parts of the human experience is that it is a shared experience.

So start sharing more. Start a blog and build a tribe. Have coffee with friends to discuss new ideas. Sign up to speak at your local high school. Give seminars or lectures at local meetups.

You have a duty and obligation to share your passions, curiosity, and expertise with the world.

So start today.

4. Utilize Science but Don’t Depend on It

“Contrary to popular belief, doctors can’t cure everyone. So why cause unnecessary pain with surgery? I think music and animal therapy can help more than most doctors imagine.” ~Dr. Hinohara

It might surprise many of you to find that Dr. Hinohara was not a huge proponent of surgery.

Despite his years in the medical field and wealth of experience, he would often prescribe his patients with simple, painless, holistic (and free) cures to help them heal themselves without surgery.

As you may have ascertained from his quote, he was a big fan of implementing music and animals into daily life as a method for reducing stress and increasing happiness.

However, this concept extends far beyond the medical field.

We live in a society that seems obsessed with telling people what to do (heck, even this article is guilty of that!).

We present the latest findings and research as absolute truth instead of anecdotal evidence and we often ignore our guts in favor of the data.

In many cases, this is indeed the best approach.

However, the more data-driven our society becomes, the more disconnected we become from our intuitions, making it difficult for anyone to make decisions that are truly congruent with their deepest feelings and desires.

I encourage every one of you reading this to pay attention to the data and the facts because they will probably save your life.

But always have an open ear for that little voice inside of your head that is trying to tell you something science simply can’t.

5. Avoid Excessive Materialism

“Remember: You don’t know when your number is up, and you can’t take it with you to the next place.” ~Dr. Hinohara

One of the biggest traps of modern society is, without a doubt, excessive materialism.

At times in my own life, I’ve fallen prey to this very trap and it’s cost me time, money, and energy that didn’t need to be spent.

In recent years, I’ve developed a more minimalist approach to my life and focus the majority of my time and money on enjoying new experiences, socializing with amazing people, and contributing to worthwhile causes… not amassing more “stuff”.

My friend Noah Kagan (one of the happiest and most taco-crazy guys you will ever meet) has a very similar attitude towards material possessions and happiness.

In fact, despite building multiple 7 and 8-figure businesses, Noah still lives in a relatively modest apartment in Austin, Texas, owns a scooter and a Mazda Miata (he returned his Jaguar), and the last time I spoke with him, he still hadn’t furnished his apartment.

But he’s one of the happiest people you will ever meet.

I challenge you to adopt a minimalist approach to your own life for six months.

If you hate it, cool, you can go back to your $2,000 TV and Restoration Hardware catalogs.

But I can all but guarantee that you will never go back to a life fueled by “Things” vs. a life fueled by happiness.

6. Stay Busy and Plan Ahead

“Always plan ahead. My schedule book is already full until 2014 [five years ahead at the time], with lectures and my usual hospital work. In 2016 I’ll have some fun, though: I plan to attend the Tokyo Olympics!” ~Dr. Hinohara

One of the most important keys to staying youthful and living a long joy-filled life is to live an active life.

I don’t just mean that you exercise every day or take the stairs instead of the elevator (although that’s important too), I mean that you must live a life that is filled with challenging and exciting activities.

Boredom is a soul sucker.

Eliminate it anywhere and everywhere that you can and fill your life with fun and engaging activities that make you feel excited to get out of bed in the morning.

Travel more, work on new projects, explore your hometown, take Salsa lessons, pick up a new instrument.
I don’t care what you do, but do something!

Life is meant to be lived and experienced, not viewed on a television screen or scrolled away via social media.

7. Don’t Retire (Or Wait as Long as Possible)

“There is no need to ever retire, but if one must, it should be a lot later than 65.” ~Dr. Hinohara

Did you know that people who retire at 55 are 89% more likely to die in the 10 years following their retirement than their counterparts who retire at 65? (source)

Although it may seem counterintuitive (especially if you hate your current job) leaving the workforce too early can be a huge detriment to your health and longevity.

If you must retire, retire late and fill your days with even more activity than you did while working a 9-5.

Ideally, you want to find a career, business, or pursuit that you love so much the thought of retirement repels you.

If that doesn’t describe your current job then try to change it or, at the very least, commit to trying something new once you retire.

8. Find Ways to Contribute Your Unique Gifts to Society

“…In our later years, we should strive to contribute to society. Since the age of 65, I have worked as a volunteer. I still put in 18 hours seven days a week and love every minute of it.” ~Dr. Hinohara

Humans are social creatures.

We are hardwired from a biological and evolutionary standpoint to connect and contribute to the lives of others.

Nearly all scholarly studies have found a strong correlation between high levels of volunteerism and high levels of life satisfaction, longevity, and mental health (especially in adults 65+).

If you want an easy and fun way to inject more joy and fulfillment into your life then put down the TV remote and pick up an apron or a hammer.

9. Find a Role Model and Draw Inspiration from Their Actions

“Find a role model and aim to achieve even more than they could ever do. My father went to the United States in 1900 to study at Duke University in North Carolina. He was a pioneer and one of my heroes. Later I found a few more life guides, and when I am stuck, I ask myself how they would deal with the problem.” ~Dr. Hinohara

Drawing inspiration from role models and mimicking their actions has been one of the “Secret Weapons” in my happiness and success arsenal.

Anytime I am struggling to solve a problem or overcome some type of adversity, I will always look at the actions and mindsets of the people that I admire most and ask myself, “What would they do?”.

In your life, it’s important to have strong role models whom you admire and want to be more like.

You don’t need to idolize people or put them on some sort of pedestal either. Simply having people that you admire in your life will help you to live your life to the fullest and eek the most out of your potential and abilities.

Bonus Tip: Just Have Fun!

“Pain is mysterious, and having fun is the best way to forget it” ~Dr. Hinohara

At the end of the day, everything in this article can be summed up in one sentence.
Just have fun.


When you focus on fun, everything else comes naturally.

Life is more fun when you are fit and athletic. It’s more fun when you eat well and feel great about your body. It’s more fun when you spend time with people that you love and less time worrying about materialistic nonsense.

Life is more fun when you make fun a priority.

Stop working so damn hard and enjoy your life for once!

Spend more time with your family, go hang out with friends, build a business that you enjoy instead of struggling to make it through the day at a high paying corporate gig.

You only get one life so have fun while you can.

No one looks back on their life and wishes that they’d spent more time in the office.

They wish they’d spent more time with people that they loved doing things that they loved.

Next Steps

This article was sent to me for sharing and I just loved the message! Simplicity is key in maintaining physical, emotional and spiritual health. I loved the quotes from a man who lives it. My personal philosophy reflects this wise man’s advice! For further help go check out Grounded Man. You do not have to languish alone. Take the hand of someone who is passionate about your well-being. Improving our lives improves the lives of those around us by association.

Regaining your health and fitness can be a great addition to this journey. In my easy to read guide, Second Chance at Health: Learn to Love Active Living and Clean Eating, you can find the best programs for you to meet your goals.

If you found this article helpful please share it on your favorite social media site so we can help more men live to the fullest with these exciting adventures.

Go to the Grounded Man website and try the 3-part video training series on becoming a stronger Grounded Man so you can have more success, freedom and happiness in your life here.


Dog’s can Improve Fitness after 40

Dogs are Baby Boomer’s Best Friend

Dogs have long been considered man’s best friend, but some generations took that to heart a bit more than others. When it comes to pet ownership, baby boomers make up 37% of all dog owners. Although that is not the majority, it is a sizable chunk of all dog owners.

For many baby boomers, pets and dogs have become a part of the family. Where previous generations could take or leave having a pet, baby boomers integrated dogs into the household. In fact, so many boomers report that they see their dogs as their fur babies, especially as their children begin to leave the home.

Owning a dog can be great, especially as one age and heads into retirement. Here are some of the reasons why dogs are baby boomer’s best friends and how that is a good thing.

Why Dogs are a Boomer’s Best Friend

With the boom that welcomed baby boomers into the world came a new level of comfort for much of the developed world. This new level of comfort means that things that were not possible for previous generations were not possible. One of those things was dog companionship.

Boomers grew up with pets and from an early age forged a connection with furry friends. As they themselves grew up, they kept that connection alive by owning pets themselves. Owning pets in their formative years was a huge turning point for boomers.

Dogs as Companions

Instead of keeping dogs outside as previous generations did, baby boomers brought their pups inside the home to integrate them into the family. By bringing the pup inside, boomers created a companionship dynamic between dogs and people that was not as strong before boomers took the reins.

Boomers were the first generation where dog and pet ownership was common. Today, baby boomers take advantage of the fact that dogs are family members. Having your dog as your best friend can go a long way in keeping you feeling fulfilled and sociable.

Dealing with an Empty Nest

Seeing dogs as companions have helped boomers cope with a number of things such as adjusting to an empty nest. In fact, many boomers report getting pets after their children have moved out. The feeling of companionship that comes with owning a dog can help boomers adapt to a now empty household.

How Boomer’s Furry Friends Help

In general, interacting with animals has been found to have a positive impact on a person’s mental health. But owning a dog can do wonders for both a boomer’s mental and physical health.

Mental Health Benefits of Owning a Dog

As a person moves from one stage of life to the next, they can become at risk for mental health issues such as depression and anxiety. Owning a dog can help to combat this because of the stress-reducing effects dog’s can have on a person’s wellbeing. Actually, assisting with a dog has been found to have a significant effect on depression levels.

The emotional bond formed between baby boomers and their doggie best friend seems to play an important role in reducing depression levels. It is safe to say that dogs can really help baby boomer’s mental wellbeing.

Boomers with Dogs Stay Active

Having a dog as a best friend can go a long way in keeping baby boomers active. One study found that after just 3 years of owning a pet, dog owners, more than any other kind of pet owner, were more likely to be physically active.

Owning a dog means that regular exercise for the pup is necessary. By having your furry best friend, you are bound to get out and move more with your pup. The easiest way to stay active as a dog-owning baby boomer is by heading out for a daily walk—something that your dog will need anyway.

Dogs Can Be Social Facilitators

Baby boomers with pets can reap the social benefits that come with owning a dog. Dog owners tend to get out of the house more often than other pet owners. More than that, dogs can help baby boomers meet new people by exercising their dog. Here are some great ways boomers can meet new people with this furry best friend:

By walking in your neighborhood to increase familiarity
By joining a dog walking group
By attending dog-focused events
By heading over to the dog park
All of these options will help you not only get out more with your dog but interact with fellow dog-owning baby boomers. Dogs are a baby boomers best friend since they expose you to new people and experiences.

Dogs Help Boomers’ Heart Health

When it comes to heart health issues, dogs have your back. According to a nationwide study, dog owners have a lower risk of death from heart health issues like heart disease than people who do not own a dog. This study had even more interesting findings.

The researchers found that there is an association between the breed that a baby boomer owns and the relative risk of developing cardiovascular disease. This study found that owning hunting breeds was related to a lower risk of cardiovascular disease than any other breed of dog.

Doggie Best Friends and Blood Pressure

Owning a dog can really do wonders for a baby boomers’ heart. Issues like high bloodpressure are less likely to arise for dog owners. The risk of developing high blood pressure is decreased for dog owners likely because of the companionship and higher levels of exercise that come with having a furry friend.

Dogs Help with Stress

Dogs can help baby boomers deal with stress for a number of reasons. The main being that it is hard to stay stressed when you feel the unconditional love that your dog gives you. Studies have found that by just petting your dog on the head, you can improve your mood significantly.

If you find yourself feeling stressed, try hanging out with your furry friend for a bit. But if you happen to notice that Fido himself is feeling some added stress, you can help calm him by giving him CBD treats. CBD treats have been found to reduce stress and anxiety with no side effects. With CBD treats, you and your pup can destress together.

The article is originally published on FOMO Bones.

Empty Nest

Are you and empty nester? The empty nest phase of our lives can be scary. Empty nester’s are those of us whose children have left the home and are finding their own way. Some may find this to be a difficult phase to adjust to. It may lead to feeling lost, depressed and lonely.

This major life transition is real. But there are actions you can take to lead to positive change. By being proactive and aware of your feeling you use this time to rediscover and redefine yourself.

Mid-Life Changes

Mid-life is a time of transition. You may be experiencing personal changes, health changes, relationship changes, career changes and more. While some mid-lifer’s may still have children at home, perhaps due to a second marriage and a second family, or perhaps raising grandchildren, many are now empty nesters, and you may be one of them.

We are now happy empty nesters. But it wasn’t always so . Our transition occurred six years ago when my youngest daughter left for college (and she was only 30 minutes away). I struggled with my identity as a person because I have been a full time mother since I was 18. It became real to me after she was dropped off at her dorm. I realized then that I had no longer had any children at home.

It took me a few months of tears, irritability, work problems and marriage problems to identify that the source of my stress and sadness was being an empty nester. However once I began to understand this phase in my life was the source of the unrest, I sought help. It took me about six months with help from my doctor and a caring husband to begin blossoming into this new phase of my life.

Steps to Take

Being active at mid-life can ease the transition into the new phase of your life. Mid-life can be the most amazing opportunity to rediscover yourself by being proactive.

The Silvernest team has written a great blog on some actions to take to ease the transition to a new and amazing you. Check out their blog: How Empty Nesters can Benefit from an Active Lifestyle.

Being active and eating a healthy diet is paramount to health at any age, but particularly middle age. I have an easy to follow guide that will help you navigate the health issues of mid-life, how to monitor them, how to choose the right exercise and eating plan and more. Check out my book, Second Chance at Health: Learn to Love Active Living and Clean Eating.

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