Longevity is a set of habits and numbers — supported by the care that helps you keep them.
The goal isn't a lower number on the scale. It's more years without heart disease, diabetes, or disability. Everything on this page has evidence behind it in large studies, and our clinical focus is on the proven habits and FDA-approved medications that support it.
We prescribe only FDA-approved medications that have been shown to work.
A great deal is sold under the name longevity — hormone pellets, peptide stacks, IV infusions, broad supplement panels. We don't offer those because the evidence that they extend life or improve weight outcomes isn't there.
What does have evidence behind it is unglamorous and mostly free, and it has been studied in hundreds of thousands of people over decades. It is also genuinely hard to do consistently. That difficulty is real, and it's the part where a physician can actually be useful.
In weight care, our job is to help you do the things that work, prescribe FDA-approved weight medication when appropriate, and measure whether the plan is working. Your PCP remains responsible for general prevention and conditions outside that scope.
Seven things with real evidence behind them.
- 01
Move — and lift.
The single most powerful thing you can do.- 150 minutes a week of moderate activity — brisk walking counts. About 20–25 minutes a day.
- Strength training 2 days a week — weights, bands, or bodyweight.
Strength training is not optional. When you lose weight, some of it comes from muscle. Lifting protects your muscle and bone so that what you lose is fat. Muscle is also what keeps you independent, steady on your feet, and able to do what you want as you age.
- 02
Eat well — Mediterranean or DASH-style.
Food quality before calorie counting.- Vegetables, fruit, whole grains, beans, nuts, fish, olive oil.
- Less ultra-processed food, sugary drinks, and salt.
- A dietary pattern — Mediterranean or DASH — rather than a single nutrient focus.
If you carry extra weight, losing 5–10% meaningfully improves blood pressure, blood sugar, cholesterol, and inflammation. You do not need to reach an "ideal" weight to get real benefit. And severe calorie restriction has never been shown to make people live longer — it can cost you muscle and bone. Steady, sustainable eating beats aggressive restriction.
- 03
Sleep 7–8 hours.
Sleep is a metabolic treatment, not a luxury.Short sleep drives hunger hormones, weight gain, and blood sugar problems. Consistent bed and wake times matter as much as total hours. Tell us if you snore, gasp at night, or wake unrefreshed — sleep apnea is common, badly underdiagnosed, and very treatable.
- 04
Know and control your numbers.
Treated, not just measured.- Blood pressure
- Cholesterol (LDL)
- Blood sugar (A1c)
- Waist circumference
Treating high blood pressure, diabetes, and cholesterol — with lifestyle and, when appropriate, medication — lowers the risk of heart attack, stroke, and kidney disease. Medication is not a failure. It is one of the tools that works.
- 05
Don't smoke. Keep alcohol low.
The largest single gain available to anyone who smokes.For anyone who smokes, quitting does more for length and quality of life than anything else on this page — at any age you do it. We can help, and it's worth asking for that help more than once.
- 06
Stay current on screening and vaccines.
The unglamorous half.Cancer screening — breast, colon, cervical, and lung if you've smoked — bone density when appropriate, and routine adult vaccines. Dull, scheduled, and among the best-evidenced things in medicine.
- 07
Stay connected. Manage stress.
Part of your health plan, not separate from it.Loneliness and social isolation are associated with a higher risk of early death, on a scale comparable to several traditional risk factors. Regular contact with people you care about belongs in the plan alongside the blood pressure target.
What we focus on instead.
These are the things people ask us about most often. In each case, the evidence doesn't support using them for prevention or weight management inside our scope. Here is how we think about them.
- Vitamins and supplement panels
Routine supplementation has not been shown to prevent heart disease or cancer in people without a deficiency. If testing shows a true deficiency, your PCP is the right clinician to treat it.
- B12 injections for energy
B12 is effective when a measured deficiency exists. In people with normal levels, it has not been shown to improve energy, metabolism, or weight.
- IV drips and infusion "menus"
IV fluids and vitamins have not demonstrated benefit for prevention or weight management in people who are not dehydrated or deficient, and every IV carries a small procedural risk.
- Testosterone for aging
Testosterone is appropriate for confirmed hormone disorders with specific symptoms. It is not a treatment for aging, low energy, or weight loss, and it falls outside our scope.
- "Bioidentical" compounded hormones
Compounded hormone preparations are not FDA-approved and lack consistent potency testing. Where hormone therapy is genuinely indicated, it belongs with the clinician managing that condition.
- Anti-aging panels and biological-age scores
We focus on markers with established actions attached to them. Many longevity panels return numbers that do not yet change what we do.
Pick one thing.
Small, combined changes across sleep, activity, and diet do more together than heroic effort in any single area. A short walk added today, a strength session added this week, thirty minutes more sleep tonight — these compound, and they keep compounding for decades.
If you've seen a product or program advertised — a peptide, a panel, a protocol — bring it to your next visit. We'll look at the evidence with you and tell you what we find, including when the honest answer is that nobody knows yet.
This is why weight care includes a prevention assessment.
Risk scoring, relevant laboratory inputs, and a review of care gaps—organized into a written handoff for you and your PCP.
The unglamorous version, done properly.
A full evaluation, a written plan, and a physician who will tell you what the evidence supports.
Become a patient