8 Habits That Add Years to Your Life (Backed by Real Studies)

To sign up for my coaching: https://ob-health.com/If there was a pill that lowered your risk of death by 12%, and every dose lowered it again, you'd take it without thinking. That pill exists. It just isn't a pill. In this episode I break down 8 science-backed habits proven to lower your all-cause mortality and add years to your life, every one tied to real studies (with the participant counts and the effect sizes).We cover why walking 4 miles a day (spread out, not all at once) beats almost everything, why fiber is the most underrated longevity tool on earth, why low muscle mass raises your risk of death by 57%, why grip strength predicts how long you'll live, and how just 60 minutes of resistance training a week moves the needle. Plus protein, cardiovascular fitness, and exactly how much you actually need to train.This isn't fluff. It's the highest-percentage, most actionable stuff, and you can start today.CHAPTERS0:00 The "pill" that lowers your risk of death0:35 #1 Steps: the 12%-per-1,000 rule (and why spreading them out wins)3:06 #2 Fiber: 10 grams = 10% lower mortality7:17 #3 Muscle mass (57% higher risk if it's low)9:05 #4 Grip strength: the surprising predictor10:45 #5 Resistance training (60 minutes a week)12:00 #6 A higher-protein diet14:45 #7 Cardiovascular fitness (VO2)16:15 #8 How much you actually need to train17:41 The truth about GLPs, and where to startWant a coach and a plan that dials all of this in for you? Apply to work with my team at OB Health: https://ob-health.com/If this helped, like and subscribe. New episodes weekly.This channel is educational and is not medical advice. Consult your doctor before big changes to your diet or exercise.#longevity #livelonger #allcausemortality #healthspan #fiber #muscle #vo2max #protein #sciencebased #OBHealth