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If the world’s most famous anti-aging expert told you there were five sure ways for you to live longer, would you listen?

All medical experts, conventional and those practicing integrative therapies and functional medicine, agree that these are the most important ways to prevent the most common diseases and live the longest possible.

The 5 Proven Ways to Live Longer:

  1. Normalize Your Blood Pressure
  2. Control Your Glucose
  3. Raise Your HDL
  4. Lower Your LDL
  5. Optimize Your Vitamin D

When you begin your anti-aging or longevity program, hold off on buying expensive geroprotectants and cell repair supplements, telomere lengthening compounds, or boosting hormones. They are important, but you can do those later. Your first step is to master the basics.

Normalize Your Blood Pressure

Your blood pressure is the force of blood pumped from your heart against the arterial vessels. High blood pressure is associated with cardiovascular disease, diabetes, obesity, and kidney disease.

Conventional medicine defines high blood pressure, also called hypertension, in two stages: Stage 1 is 140/90 mmHg, and Stage 2 is 160/100, or greater. But, these blood pressures are not optimal.

To prevent cardiovascular disease and live longer, you need to achieve a blood pressure of 115/75 mmHg. I’ve found that most of my long-lived, healthy patients over 80 years have blood pressures of 110/72 or lower.

New studies and the clinical experience of integrative medicine practitioners confirm that a systematic, comprehensive approach to lowering blood pressure works best. Exercise matters. So does a low sodium, low fat, plant-based diet. Achieving healthy weight is crucial. These are the cornerstones for healthy blood pressure.

Valuable Supplements for Normalizing Blood Pressure:

  • Omega-3 fish oil
  • Calcium
  • Magnesium
  • Melatonin
  • Quercetin
  • Myricitrin

Control Your Glucose

High glucose is associated with diabetes, which magnifies the adverse effects of all other diseases, including cancer. Besides defining diabetes, your glucose level is a marker for accelerated aging.

In my practice, I found that healthy older people who live the longest have glucose levels below 84.


From The Complete Blood Test Blueprint by Dr. J. E. Williams

Regular exercise, sitting less, maintaining healthy weight, and eating a plant-based diet low in all types of sugar helps keep glucose levels optimal.

Nutritional Supplements for Optimal Glucose Levels:

  • Chromium GTF
  • Omega-3 fish oils
  • Green coffee bean extract
  • Alpha lipoic acid

Raise Your HDL

Higher HDL levels are associated with a lower risk for cardiovascular disease. But, there are few ways to increase HDL. However, two have proven effective at getting HDL higher:

  • Niacin
  • Regular intensive exercise

I found that my long-lived patients have very high HDL levels. Some of them have HDL over 100. Since women live longer than men, it is no surprise that most of these people are female. None have heart disease, and most have no atherosclerosis.


From The Complete Blood Test Blueprint by Dr. J. E. Williams

Scientists found that the CEPT (Cholesterylester transfer protein) gene is associated with living over 95 years. CEPT is also involved in cholesterol metabolism, especially for optimal HDL levels.

Lower Your LDL

Reducing your LDL, low-density lipoprotein called the “bad” cholesterol, is key to preventing cardiovascular disease. Lifestyle choices for managing LDL include exercise, maintaining healthy weight, and avoiding saturated fats.

Researchers found that LDL levels over 155 mg/dL caused accelerated atherosclerosis. The medical consensus is that 99 or lower is healthy. But, scientists who study LDL believe that lower is even better. They found that those with nearly zero risks for cardiovascular disease had LDL levels below 54. For my patients, I have concluded that a reasonable goal for optimal LDL is below 70.


From The Complete Blood Test Blueprint by Dr. J. E. Williams

Supplements to Lower Total Cholesterol and LDL:

  • Red yeast rice
  • Tocotrienols
  • Polymethoxylated Flavonoids

Optimize Your Vitamin D

If you were to take three daily supplements, one of them should be vitamin D3. Vitamin D deficiency is common. Marginal levels are widespread. I have found that few of my patients have optimal levels of vitamin D3.

Chronic vitamin D deficiency alters your body’s mineral metabolism. Features of vitamin D deficiency are similar to premature aging including osteoporosis, atherosclerosis, immune deficiency, skin and organ atrophy, and low steroid hormone levels. Vitamin D also regulates critical signaling pathways that prevent cancer. The result of not enough vitamin D is a higher risk for cancer and a shorter lifespan.


From The Complete Blood Test Blueprint by Dr. J. E. Williams

To assure against vitamin D deficiency, take the following supplements and get your levels tested every six months until you achieve optimal levels.

  • 5,000 – 10,000 IU of vitamin D3 daily
  • Vitamin K2 helps balance D activity

In Summary

  • Start with blood tests including a lipid panel, fasting glucose, and vitamin D, 25-hydroxy.
  • Check your blood pressure regularly.
  • Modify your lifestyle to include daily exercise, a healthy plant-based diet, and achieve optimal weight.
  • Being overweight or underweight are both undesirable for health and longevity.
  • Monitor your progress every three months.
  • Add nutritional supplements to assist in achieving optimal levels of blood pressure, glucose, HDL, LDL, and vitamin D.

To live healthier and longer, build your anti-aging program on a foundation based on the five proven ways to lengthen your lifespan.

Dr. J. E. Williams


Dr. Williams is a pioneer in integrative and functional medicine, the author of six books, and a practicing clinician with over 100,000 patient visits. His areas of interest include longevity and viral immunity. Formerly from San Diego, he now resides in Sarasota, Florida and practices at the Florida Integrative Medical Center. He teaches at NOVA Southeastern University and Emperor’s College of Oriental Medicine.

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