40 Health and Longevity Tips for My 40th Birthday

(And a Few Words About the Woman Who Made It Possible)

Two weeks ago marked a milestone I had actually been looking forward to: my 40th birthday.

My 39th year, though, will be one that sticks with me for the rest of my life. It brought a particularly low low and some extraordinary high highs — and I want to share a little of both before I get to the tips.

Six weeks ago, my wonderful mother, Ann Johnson, passed away unexpectedly. She had been in the hospital recovering from an illness and surgery. Three days before she passed, she texted me asking for exercises she could do to help her get stronger so she could more easily stand up from the hospital bed. I happily obliged, not realizing it would be the last communication we ever had.

To say the last several weeks have been hard would be an understatement. I still don't fully believe she's gone.

Please — take a moment to tell the people you love how you feel about them. Life is very short and tomorrow is never promised, despite everything we talk about here and our best intentions.

The high highs: the month after my 39th birthday, I married my incredible wife, and my mom was there to celebrate with us. We danced for hours. We walked down the aisle together with martinis. We were surrounded by people we love. It was the first time my mom had visited me in New York City, and she had a wonderful time.

After the wedding, my wife and I traveled to Argentina for our honeymoon — ten days exploring Buenos Aires, Patagonia, and Tierra del Fuego, including a glacier and a surprisingly muddy hike to the stunning Laguna Esmeralda. Then, at the end of July, I left a 13-year career in alcohol sales to become a health and longevity coach.

It has been equal parts fun and difficult. And I wouldn't trade it.

So, in honor of my 40th birthday and the mom who made it possible, here are 40 tips covering movement, sleep, nutrition, supplements, and my personal philosophy on health and longevity. I hope a few of them speak to you.

MOVE IT OR LOSE IT

1. Move every day. If you remember nothing else, let it be this. Moving your body regularly is the most powerful drug in the health-promoting, anti-aging medicine cabinet.

2. Get your heart rate up. Run to catch the train, chase your dog, dance with your kid, take a HIIT class. It all counts.

3. Challenge your muscles. This doesn't have to mean a gym. A yoga class that asks your body to do something unfamiliar counts. The challenge of figuring out how to move in space — especially as we age — is great for your brain too.

4. Lift and carry heavy things. Potted plants, grocery bags, a loaded backpack on a walk. Just do it safely.

5. Strive for at least 150 minutes of moderate aerobic movement per week. Brisk walking, jogging, dancing, swimming, hiking, cycling — all of it counts.

6. Find movement you enjoy. I love running. Some of my best friends hate it. Don't do things you hate just because you think you should. If you enjoy it, you'll do more of it.

7. Work on your VO2 max. It's one of the strongest predictors of long-term health and longevity. (I write about how to improve it regularly on my Substack.)

8. Work on your balance. Balance reflects how well your brain and body are working together. Walk a straight line, stand on one foot, hike on uneven ground. I stand on one foot while doing the dishes.

9. Get a little bit fitter than you are right now. The biggest health gains come from moving off the couch, not from running a fast marathon. Being able to walk comfortably all afternoon in a new city matters more than your race time.

10. Take the stairs whenever possible. Free workout. No membership required.

11. Move after every meal. A 10-minute walk, 10 bodyweight squats, standing up and sitting down from a chair for 30 seconds. Simple and effective for blood glucose management.

TO SLEEP, PERCHANCE TO DREAM OF LONGEVITY

12. Sleep in a cool, dark, quiet room. Around 65°F. Use a sleep mask if your room isn't dark enough.

13. Give yourself a 7.5 to 8-hour sleep opportunity most nights. Lights out, eyes closed, phone locked away — at least 7.5 hours before you need to wake up.

14. Wake up at the same time every day. Yes, weekends too.

15. Go to bed at the same time every night. Consistency is the whole game.

16. Only use your bed for sleeping and sex. Your brain should associate your bed with sleep — not with doomscrolling or watching three episodes of anything.

17. Get bright, preferably natural, light within the first hour of waking up. Even five to ten minutes outside makes a real difference.

18. Avoid caffeine within 8 hours of your target bedtime. Caffeine has a half-life of 5 to 8 hours. That afternoon coffee is still in your system at midnight.

19. Avoid alcohol and large meals within 3 hours of bedtime. Both interfere with sleep quality in ways you often can't feel but can absolutely measure.

20. If you snore, see a sleep specialist. Sleep apnea is common, underdiagnosed, and genuinely serious. Rule it out.

A NOTE BEFORE YOU KEEP READING

The full version of this post — including my nutrition framework, supplement recommendations, and personal philosophy on health and longevity — is available on my Substack, The Long Run.

But if you want the practical starting point right now, I put together a free guide called SLEEP EAT MOVE — designed to help you sleep, eat, and move better today.

[Download it free here → thlngrn.com/free-guide]

Then come find me on Substack for the rest of the 40 tips — and everything that comes after.

Here's to the next 40 years.

— Robby