I'm over 70, and every morning I stand on one foot for 60 seconds, then switch sides. Here's why. A 2022 study in the British Journal of Sports Medicine followed 1,702 people aged 51 to 75. Over about seven years, 17.5% of those who couldn't stand on one leg for 10 seconds died, compared with 4.6% of those who could. More than half of people aged 71 to 75 failed the test. Balance is one of the most trainable things in the body. It's free, it takes three minutes, and I wouldn't trade it for any supplement on my shelf. Take the 10-second test and see my daily balance routine: garyleland.com/one-foot-bala… #longevity #healthyaging #balance #fallprevention #over70

A lot of years are lost to avoidable accidents, not aging. Richard Rossi, founder of the DaVinci 50 longevity mastermind, lives by a simple rule: don't die from stupid stuff. I'm over 70 and trying to make it to 200, and this is the cheapest longevity habit there is — falls, distracted driving and skipped checkups take more years than any supplement can give back. Watch his 60-second take here: youtube.com/shorts/GxKzIF5bC… #longevity #healthyaging #injuryprevention #DaVinci50 #livelonger

Every night before bed, I stir 9 grams of glycine into a glass of water and drink it. It costs pennies, tastes lightly sweet, and it might be the most underrated thing in my evening routine at over 70. Why glycine? It is the simplest amino acid your body makes. It calms the nervous system, it is a big part of collagen, and it is one of the three building blocks your body uses to make glutathione, its main internal antioxidant. Older adults may not make enough of it. What the research shows: • Sleep: in a small Japanese study, 3 grams before bed helped people fall asleep faster and reach deep sleep sooner. • Cooling down: your core temperature has to drop for you to fall asleep. In rats, glycine sends blood to the feet so the body sheds heat. • Aging: in a Baylor trial, older adults taking glycine plus NAC for 16 weeks corrected their glutathione deficiency and improved on inflammation and physical function. • Lifespan: the NIA's Interventions Testing Program found glycine modestly extended lifespan in mice. Where it runs out: there is no good study of 9 grams a night for sleep in healthy older adults. The sleep trials used 3 grams. My dose is a judgment call, and I track my sleep score every morning to see if it earns its place. If you want to try it, start with 3 grams. Full write-up, the studies and the exact powder I use: garyleland.com/glycine-for-s… Live long and prosper, Gary I am not a doctor, and I am definitely not your doctor. Talk to your physician before changing anything. #Longevity #Sleep #HealthyAging #Glycine #Over70 #Supplements #Biohacking

I'm over 70, and I just added something alive to my daily longevity shake: half a cup of plain kefir. Kefir is fermented milk loaded with a mix of live bacteria and yeasts. In a Stanford study, people who ate more fermented foods every day for 10 weeks ended up with a more diverse gut microbiome and lower levels of 19 inflammation markers, including IL-6. The research on kefir itself is promising but still thin, and I say exactly where it stops. I also cover how to buy it (plain, unsweetened, live cultures) and what I'll be tracking. Full post: garyleland.com/kefir-after-7… #longevity #healthyaging #kefir #guthealth #fermentedfoods #inflammation #over70 #200YearLife

Quick longevity poll: have you ever tried walking backwards for exercise? I'm over 70 and I walk backwards regularly, including uphill. It works muscles that forward walking skips, challenges balance, and is easier on the knees. Vote here, and I'll share the results next week: garyleland.com/longevity-pol… #longevity #healthyaging #walking #retrowalking #balance #fitnessover70 #200YearLife

A week ago I told you Kathy and I walk backwards on our evening walks. So I took it up our hill. Watch it: youtu.be/lFYccqQbMYA Day one, walking backwards uphill, I had to take tiny steps and didn't make it to the top. About five days later I'm walking backwards up that hill at my normal pace, and I've made it to the top several times. Walking backwards takes more oxygen than walking forward at the same speed. Put it on a hill and your heart has to work. That's why I'm doing it. I quit walking backwards back down. Too easy to do anything for my heart, and one more chance to fall. The lesson: pick something a little harder than you can do today, and repeat it. Before long it isn't hard anymore. Full post: garyleland.com/walking-backw… #WalkingBackwards #RetroWalking #Over70 #HealthyAging #Longevity #HeartHealth #200YearLife

Bryan Johnson takes tadalafil, the generic version of Cialis, every single day. Not for the reason most men take it. It is on his protocol for blood vessel health. So I ordered it at 71. The tablets arrived this week, and I have not taken one yet. Before the first tablet I am taking my blood pressure every morning so I have a real baseline. Then I check again at two weeks and six weeks, and I will report the numbers whatever they say. In the post: how the drug actually works on your arteries, what the research shows, where it falls apart, and the one interaction warning nobody should bury. garyleland.com/tadalafil-lon… #longevity #healthspan #biohacking #BryanJohnson #over70 #200YearLife

I’m over 70 and trying to be the first person to live to 200. So here’s this week’s question for you: If you could live to 200, what would worry you most? Vote here (one vote per person) and I’ll post the results next week. Every answer goes into my book, The 200 Year Life Project 👇 garyleland.com/longevity-pol… #200YearLifeProject

Most people over 70 aren’t using AI for their health. I think that’s a big mistake. I’m 71, and I use AI almost every day to make sense of my own health data. My blood test results, my whole-body MRI report, the numbers from my glucose monitor. All the stuff that comes back full of medical terms and reference ranges nobody explains. I paste it in and ask for plain English: what’s normal, what’s flagged, what changed since last time, and what questions I should ask my doctor. It doesn’t replace my doctor. It makes me a better patient. I walk into my appointments understanding my own numbers, and the conversation is completely different. If you’ve got a folder of test results you’ve never really understood, this is the easiest place to start. Here’s exactly how I do it, step by step 👇 garyleland.com/ai-for-health… #Longevity #AI #HealthyAging #Over70 #ChatGPT #ClaudeAI #BloodTest #Biohacking #HealthTech #200YearLifeProject

Fermented foods at 71. I hope I don’t throw up. I’m starting a new experiment for gut health and inflammation, and I’m starting with two foods I’ve never eaten: kefir and kimchi. Kefir is the easy one. It’s a fermented milk drink, and it’s going into the protein shake Kathy makes us every day. I don’t think I’ll even taste it. Kimchi is the one I’m worried about. It’s fermented cabbage, and I hate cabbage. I barely eat vegetables at all. I bought a jar, it looks terrible, and next week I’m eating it on camera. Why put myself through it? In a 2021 Stanford study, people who worked up to about six servings of fermented foods a day for 10 weeks ended up with more diverse gut bacteria and lower levels of 19 inflammation markers in their blood. Lowering inflammation with food instead of a pill is exactly what I’m after. The good news: aged cheeses are fermented too, and blue cheese is one of my favorite foods. Do you eat fermented foods? Sauerkraut, yogurt, kombucha? Tell me what you eat and what it’s done for you. Full write-up: garyleland.com/fermented-foo… #FermentedFoods #GutHealth #Kefir #Kimchi #Longevity #HealthyAging #Over70 #200YearLife

I’m 71, and I’ve started walking backwards. I walk every morning. I’m not chasing miles, I’m chasing 7,500 steps a day, which research shows is where the benefit levels off. Lately my wife Kathy and I spend part of every walk going backwards, and it’s turned out to be one of the best things I’ve added. Here’s why: Balance. 1 in 4 older adults falls every year, and falls are the leading cause of injury death after 65. Walking backwards makes your body balance without your eyes leading the way. Legs. Going backwards works your quads, calves and glutes differently than walking forward. Brain. Your brain can’t run this on autopilot. Research even shows that moving backwards can improve memory recall. Then I tried it up the steep hill on my route. Forward, I walk it at a good pace. Backwards, I made it about 250 feet before I had to stop. I’m going to keep at it until I make it all the way up. If you try it, start on flat ground. If you’re not steady, walk next to a friend and hold their shoulder. The goal is better balance, not a fall. The research and how I do it is here: garyleland.com/walking-backw… #longevity #healthyaging #balance #over70

A 99-year-old patient of Dr. Michael Roizen was born in the early 1900's. In our interview, Dr. Roizen said life expectancy back then was in the mid-30s. That stuck with me, so I dug into it. The CDC data I found puts it closer to 55 for a baby boy born in the U.S. in 1928. The mid-30s number may be a global figure, or one dragged down by the very high infant deaths of that era, but either way I'm not sure it holds up for the U.S. Even at 55, that man has nearly doubled what he was expected to live. And he did it mostly without computers, without AI, without any of the tools we have today. Just steady improvements in medicine and in how we live, decade after decade. Now that progress is speeding up, not slowing down. I'm over 70, and I'm running a public experiment to see how far I can push it. If one lifetime nearly doubled life expectancy once, why not 200? Full story: garyleland.com/life-expectan… #longevity #healthyaging #200yearlife

I took steps out. Here's the updated post: I just interviewed Dr. Michael Roizen, the creator of RealAge and Chief Wellness Officer Emeritus at Cleveland Clinic. I asked him for his top five habits for living longer. He gave me six, in order of importance: Stress management. He calls it "posse, purpose and play": friends you can count on, a reason to get up in the morning, and time to have fun. 1. Food. What you eat, how much, when, and how it's cooked. 2. Avoid unforced errors. No smoking or vaping, wear your seatbelt, wear the helmet. 3. Physical activity. All four kinds. 4. Brain health and sleep. 5. Prevent gum disease. Floss every day. Supplements didn't make the list. He says all 18 supplements and medications he likes, combined, would only come in at number seven. His own routine: 1. Weights twice a week 2. Cardio three times a week for 48 minutes 3. 20 jumps in the morning and 20 at night. He says 40 a day is where the benefit for spine and hip health tops out. I'm trying to live to 200. Advice like this is how I get there. Full interview: garyleland.com/dr-michael-ro… I am not a doctor, and I am definitely not your doctor. #Longevity #RealAge #HealthyAging #LiveLonger #AntiAging #Biohacking #200YearLife @ClevelandClinic @YoungDrMike

I put my whole longevity routine online: every supplement, workout and blood test. I also built my own iPhone app to track it every morning. Here's where to find it all: garyleland.com/public-longev… #longevity #healthyaging

I take 500 mg of aged garlic extract every day at 71. Here's why. 🧄 A study of 27,437 adults aged 80 and over found that those who ate garlic at least weekly had an 8–11% lower risk of death. 🧄 Garlic compounds extended median lifespan by 11.4% in mice (Cell Metabolism, 2025). 🧄 Garlic extract extended lifespan by 20% in C. elegans by switching on the longevity gene daf-16. 🧄 In people with high blood pressure, garlic supplements lowered systolic pressure by about 8 points, which the researchers compared to standard BP medication. Small effects, but they keep showing up study after study. That's why it stays in my stack. Full breakdown and my protocol 👇 garyleland.com/garlic-longev… #Longevity #Garlic #HealthyAging #Over70 #BloodPressure #Supplements #200YearLife

I'm 71. I don't have diabetes. I'm not prediabetic. And I'm wearing a glucose monitor anyway. Why? Because "healthy" people spike more than they think. A Stanford study found more than half of healthy adults hit prediabetic-level blood sugar after certain meals. After a bowl of cornflakes and milk, 80% of them spiked. I'm using the Stelo by Dexcom, over the counter, no prescription. My morning coffee with cocoa already showed a spike. For the next two months I'm testing: A cookie A scoop of ice cream A glass of wine The same treat with a walk after, and without I'll report back with what spiked me and what didn't. garyleland.com/glucose-monit… #GlucoseMonitor #BloodSugar #Longevity #HealthyAging #Over70 #Biohacking #200YearLifeProject