5 habits

To view a version of this email in a browser, [click here](. INC. THIS MORNING 5 habits Good morning, There’s no fountain of youth -- but there are a series of simple, scientifically proven habits that can add years to your life, on average. That’s according to a Washington Post story [published on Saturday]( which spotlights strategies like exercise and getting more sleep. However, there’s a problem: Many of these habits are the kinds of things that highly successful people often feel forced to set aside. That’s especially true for entrepreneurs and successful business people. As my Inc.com colleague Jessica Stillman put it a few years ago, memorably quoting Randi Zuckerberg: “[Work, Sleep, Family, Fitness, or Friends: Pick 3]( The fact that you're reading this tells me you're likely to pick "work" as one of your three choices. I'm not going to tell you that you need to change your habits. For one thing, I'm an insane workaholic and it would be the height of hypocrisy. So if you're in a similar boat, here are the five top health habits science says will extend your life, along with the reality for extremely busy entrepreneurs: 1. Get more exercise. I’ve written before that regular exercise can lead to greater longevity: Between 30 and 40 minutes of jogging a day, five days a week, can supposedly help your body mimic the "natural age progression" of [someone nine years younger](. - The summary: "The most powerful way to promote longevity and improve your long-term health is also simple and, depending on how you do it, free," as the Post writes. - The reality: That's a beautiful thought, but it requires at least five hours per week of dedication. I know a lot of entrepreneurs who simply don't have that time -- and if they do, it's time they'll devote to their families. - The good news: You don't have to do much. You just have to do something. "Going from sedentary to even just a bit of exercise is where you get the biggest payoffs," the Post notes, including lower risk of heart disease and diabetes. 2. Get more sleep. This one makes me laugh, because while I know it's not good, sleep is always the first thing to go. You probably know a lot of business people who literally brag about how little sleep they get. - The summary: "Take someone who needs seven hours of sleep per night and restrict them to only five ... and they experience metabolic changes," the Post writes, citing Satchidananda Panda of the Salk Institute for Biological Studies. - The reality: Heck, I'm writing this at 1 a.m. because I just don't have time for it until late at night. It sucks, but it's where I am. - The good news: Your body will more or less let you know when you're getting enough sleep. Trust yourself, and listen. 3. Eat better and drink only in moderation. When it comes to pure longevity, the dietary strategy that seems to offer the most promise is simply caloric restriction. (Personally: No thanks.) Separately, it won't surprise you to learn that drinking copious amounts of alcohol will negatively impact longevity. - Summary: Go for "a Mediterranean diet -- with its heart-healthy emphasis on fish, vegetables, fruits, nuts, healthy fats like olive oil, whole grains and limited consumption of red meat," the Post writes. - Reality: I think this is one of the easiest items on this list to comport with the aggressive, entrepreneurial lifestyle. It doesn't take much longer to eat healthily or drink in moderation than it does to be less careful. - Good news: Personally, I try to limit myself to five liquids: water, coffee, tea, beer and wine. As University of California neurologist Claudia Kawas [put it last year]( "I have no explanation for it, but I do firmly believe that modest drinking improves longevity." 4. Manage stress. Ha. Ha. No, seriously, folks: Tip your servers, I'll be here all week. - Summary: This one makes sense, but the scientific argument requires connecting the dots. In short, "many conditions associated with older age," as the Post puts it, "share a common ingredient: inflammation." And stress can lead to inflammation. - Reality: I mean, you're running a business. You're taking the risk, and carrying it all on your shoulders. By definition it's stressful. - Good news: Managing stress effectively is likely to make you a better leader, and more successful. “Anxiety doesn't bring happiness, but it can bring success, especially when combined with intelligence,” King’s College London researcher Adam Perkins [told The Independent]( in 2011. 5. Connect with people and have a purpose. It's almost too easy. Every serious study that talks about happiness and purpose in life comes down to that exact mantra: [connecting with other people and creating purpose](. - Summary: "Forging connections with other people has been found to be a powerful way to manage stress and improve your overall well-being," the Post writes. - Reality: This is the other item on this list that most entrepreneurs already aspire to accomplish. - Good news: "People who have a strong sense of purpose and meaning in their lives have a markedly lower risk of death than those who don't,” the Post writes. HERE'S WHAT ELSE I'M READING TODAY: California says [college athletes can profit from endorsements](. The NCAA doesn’t like it. --Los Angeles Times WePrivate: [WeWork withdrew its paperwork]( to go public. --The New York Times Why your junior employees clam up during meetings -- and [how to get them to participate](. --Inc. These companies have [the most Instagram-worthy offices on the planet](. --Inc. Apple and Netflix now say that they’re [hiring more employees without college degrees](. --Business Insider [What life is like at Uber post-IPO.]( --The Washington Post [Millennials still think they’ll be rich]( but they’re way behind where Boomers and GenX were at the same age. --Business Insider Greenland’s real estate industry is on fire. Some say it’s [because President Trump floated the idea]( of trying to buy the whole country. --The Wall Street Journal --Bill Murphy Jr. Contributing Editor, Inc.com Story ideas and feedback actively solicited. Find me at [billmurphyjr@inc.com](mailto:billmurphyjr@inc.com?subject=), or on [LinkedIn]( [Facebook]( and [Twitter](. [Click here]( to forward to a friend. This email was sent by: Mansueto Ventures 7 World Trade Center, 29th Floor New York, NY, 10007, [Unsubscribe]( • [Update Profile]( • [View in Browser]( • [Forward to a Friend](