Dr. Blossom Maduafokwa doesn’t act her age — the 51-year-old public health physician and longevity expert said her “biological age” (based on markers of cellular health) is 31, thanks to years of honing her personal routine.
There’s good evidence that your lifestyle can reduce markers of cellular aging, although tests to determine biological age can be controversial (and Insider hasn’t independently verified Blossom cellular health markers).
And you don’t have to take drastic, expensive measures (like infusions of teenager blood) to stave off age-related decline.
Habits like diet, exercise, sleep, supplements, and stress management may be able to add healthy years to your life, helping you feel (and potentially even look) younger, although the science around some anti-aging strategies is mixed.
Blossom Maduafokwa isn’t against aging — she just wants us all to do it better. She said it’s a common misconception that getting old automatically comes with health problems like achy joints, foggy thinking, and chronic illness.
“People don’t realize those problems occur with things that we can change, that are reversible. It’s a treatable condition, as opposed to an inevitable decline,” blossom told Dailytimes.
She said longevity strategies like good nutrition and exercise are key for not just a long life, but a better quality of life, and her healthy routine helps stave off longer-term problems while keeping her in peak shape right now.
“Something to make things better decades down the road is kind of a hard sell. You’re not just adding years to your life, you’re adding life to your years,” Blossom said.
She starts the day with meditation, coffee, and time to write
Blossom said the first thing she does every morning, after waking up at 6 am, is meditate for 20 minutes.
Then, She enjoys her morning coffee and sits down for some dedicated writing time.
Evidence suggests both habits can aid longevity. Coffee linked to lower risk of conditions like heart disease and dementia. and provides a wealth of health-promoting plant-based compounds called antioxidants. Meditation can help improve mental health and reduce stress, a major factor in how quickly we age.
Strength training exercise is an essential part of the healthy aging routine
After his coffee, Blossom hits a strength training routine with resistance bands, which she said has helped her build muscle and reduce back pain.
“It used to be doing yoga, tennis, or walking. Resistance training really transformed my body and health,” she said.
Research suggests that even small amounts of strength training can reduce health risks. While lifting weights is a great form of strength training, resistance bands can offer a convenient, portable option if you’re traveling or don’t have access to a gym.
Blossom said his morning workout is about 30 minutes, but if possible, she likes to get moving throughout the day with activities like hiking or biking.
“My happy place is about three hours of exercise a day,” she said.
After her morning workout, blossom uses a steam shower and cold plunge, staying in the 40-degree water for three minutes. Some evidence suggests hot and cold exposure may reduce inflammation and improve metabolism.
Her healthy aging breakfast is high-protein and packed with nutrients
Following her morning workout, blossom fuels up with what she calls a “healthy aging shake,” with a combination of plant nutrients and healthy fats from ingredients like berries, chia seeds, and hemp seeds.
She also has 48 grams of protein, an essential nutrient for building and maintaining muscle, which she gets by adding whey protein powder to her shake.
“As you get older, muscle mass is more important. It’s a critical piece of healthy aging,” blossom said.
She follows a “pegan” diet, a combination of paleo and vegan which focuses on mostly plant-based whole foods, he previously told dailytimes.
Blossom said her supplement routine includes creatine, for muscle and brain health. She also takes a special type of recently-discovered fatty acid called C15:0, linked to better sleep, more energy, and lower stress.
For people who don’t yet have a longevity routine, old-fashioned healthy habits like exercise and dietary changes can be one of the simplest changes to make for better health,
“The most important things are exercise, and a diet with healthy fats and plant foods,” Blossom said. “No amount of supplements can replace those.”
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