Every January, gyms fill up with well-intentioned exercisers committed to overhauling their lives with drastic resolutions — only to see attendance plummet by February. While the “New Year, New Me” mentality is widespread, health and longevity expert Max Lugavere believes this approach often leads to burnout and unsustainable pursuits.
Instead, Lugavere argues that the true secret to aging (and feeling) better lies in small, consistent habits that are easier to maintain and add up over time. “The primary issue is that people bite off more than they can chew, and then get discouraged when they can’t adhere to these big lifestyle changes,” he says. “Health and wellness are built on long-term adherence to healthy habits, not quick fixes.”
He says manageable steps are far more effective than extreme measures, whether that’s something as simple as adding electrolytes to your morning water or getting your heart rate up a few times a week. The key to aging well isn’t about exhausting workouts or restrictive diets — it’s about what you do consistently. “Adopt incremental changes that you can sustain over time,” Lugavere shares.
Ahead, the health influencer shares key practices he uses to maintain optimal brain and body health, from strategic supplementation to a nifty kitchen gadget that helps prevent overeating.
Small Habits That Help You Age Well
Make walking second nature
Getting your daily steps in may seem minor, but Lugavere sees it as a game-changer for overall wellness. He calls walking one of the most underrated activities for long-term health — and for good reason. “Walking helps oxygenate the brain and mobilize lymph fluid, and it’s low-impact, which makes it sustainable,” Lugavere says. Unlike intense workouts that can ramp up your hunger or feel overwhelming on the body, walking is easy to stick with and incredibly effective.
Research backs him up: Studies show that reaching 7,000 to 8,000 steps a day is linked to increased longevity. Lugavere even uses an under-desk treadmill to stay active while working, a smart solution for those living in car-centric towns. “It’s crucial to prioritize movement every day,” Lugavere says.
Incorporate cocoa flavanols into your diet
Lugavere incorporates cocoa flavanols into his daily routine, an ingredient clinically proven for its brain and heart health benefits. “When looking to supplement with cocoa flavanols, CocoaVia became the clear choice because their products are rigorously studied, with no shenanigans — what you see is what you get,” he explains. Supported by decades of research, cocoa flavanols are linked to improved circulation, enhanced brain function, and proven cardiovascular support — all critical components of aging well. Lugavere stresses the importance of choosing supplements with levels supported by research, adding that CocoaVia’s transparency and science-backed formula make it a standout in his wellness regimen. (After extensive testing, ConsumerLab.com named it their top choice for cocoa flavanol products, thanks to its high concentration of flavanols.)
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Eat nutrient-dense meals
Lugavere champions a balanced approach to nutrition, combining both animal and plant-based proteins for optimal health. “I prioritize a nutrient-dense, whole-food diet that includes both animal source proteins and plants,” he shares. For brain health, he turns to dark leafy greens like spinach and kale, noting their abundance of carotenoids, folate, and fiber. “There’s really great evidence to suggest that eating dark leafy greens helps slow brain aging,” he explains.
On the animal protein side, Lugavere says he usually chooses lean options, but that he’s also a fan of red meat (in moderation) and wild fatty fish. “Eggs and red meat contain nutrients like choline and creatine that directly support brain health,” he points out. “I don’t necessarily make a strict recommendation on how you should partition your plate, but as long as your diet is primarily composed of whole foods, including both animal-sourced protein and whole plants, I think you’re on a winning path.”
While everyone’s nutritional needs differ, mastering the art of a well-balanced plate can significantly impact longevity, providing the essential building blocks for a sharp mind and healthy body as you age.
Use a digital kitchen scale for portion control
For Lugavere, a digital kitchen scale is more than just a fun gadget — it’s a daily staple that keeps his nutrition on point. (And many scales cost less than a bottle of SPF.) “It’s a really great way to control portion sizes, and it’s helped me be more aware of what I’m consuming,” says Lugavere. By measuring his meals, this wellness buff ensures he’s hitting the right balance of protein and calories to support his health goals.
Overindulgence can also be an issue when it comes to “healthy” foods that are very calorie-dense. Lugavere says using a scale helps him avoid mindless snacking, especially on delicious but high-calorie-by-volume treats like dried mango, granola, or nuts. “Having a digital food scale allows you to audit your portion sizes, which can have a measurable impact on your health,” he explains. Simple, affordable, and easy to use, it’s a tool that creates consistency in his diet, removing the guesswork and simplifying choices during a busy day.
These small but impactful changes not only enhance physical health but also improve mental clarity, overall quality of life, and create a foundation for long-term wellness. That’s why Lugavere has built a lifestyle around consistency and balance, as a means to thrive as he ages.
“Instead of chasing dramatic transformations, focus on the small, sustainable habits that will add up over time,” Lugavere emphasizes. “Because at the end of the day, longevity isn’t about doing more – it’s about being consistent with the little things that matter most.”
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Max Lugavere is a paid partner of CocoaVia.
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