6 Daily Health Habits That Keep My Biological Age 14 Years Younger
I recently completed a comprehensive look at my health through 100+ lab tests spanning heart health, hormones, thyroid, liver, kidneys, heavy metals, nutrients, inflammation, cancer signals, and more — all through a direct-to-consumer lab testing service called Function Health. Function Health is a membership-based program that offers affordable, direct-to-consumer blood and urine testing. If you want to learn more, you can read my full Function Health review here.
Based on these lab results, my biological age was found to be 14.3 years younger than my chronological age. According to Function Health, biological age is an estimate of how "old" your body is functioning at a physiological level. A biological age lower than your chronological age suggests you are aging more slowly at the cellular level — a positive sign for overall health and longevity.
So how did I slow down my body's aging process at the cellular level? Honestly, I can't point to one single thing — but I have a strong feeling it comes down to a combination of healthy daily habits (and just as importantly, what I don't do). Since childhood, I have been passionately obsessed with health, and I believe that mindset plays a significant role as well. What you focus on most tends to come to fruition — more on that later.
Below are the six daily health habits I believe contribute to my body's slower-than-average aging process, based on my Function Health lab data. The first three may be obvious — the last three might surprise you!
1. I Exercise Daily and Never Skip Movement
I lift heavy weights and walk outside as much as possible. Before anyone pushes back on the "no rest days" approach, let me explain. Going for a walk after dinner is exercise. Riding your bike to work is exercise. Doing yoga is exercise. I do not lift heavy weights seven days a week, but I do some form of intentional movement every single day to keep my body strong and support my mental health. My motto when it comes to exercise: "If you're mobile, you should be moving!" Have you ever seen a healthy 90- to 100-year-old who isn't mobile? Research consistently shows that regular exercise — especially strength training and cardiovascular activity — is one of the most powerful tools for slowing biological aging.
When it comes to my exercise routine, I have come to love working out from home — I can fit it in whenever my schedule allows, and I don't need a babysitter! My weekly routine for the past decade has looked something like this:
Strength training (lifting weights) — 4–5 days a week, 30–45 minute sessions
Mobility and flexibility — yoga or Pilates 1–2 times a week, 30-minute sessions
Walking outdoors — long walks 1–3 times a week (45–60 min), or short walks (15–20 min) whenever I can fit one in, especially after meals
I love walking uphill to get my heart rate up or going for a hike with some elevation gain — I would rather climb a mountain any day of the week than go for a run! My go-to strength training workouts are free on YouTube by personal trainer Sydney Cummings, founder of Royal Change Fitness. True story — I was actually doing one of her workouts in my garage when I went into labor with my third child, right on my due date! For yoga, I love Boho Beautiful, also on YouTube and through their app. When it comes to exercise, I have learned that if you don't enjoy it, you likely won't stick with it — so find a form of movement you love and do it daily!
2. My Diet Revolves Around Protein First, Micronutrients and Fiber Second, and Whole Foods Always
To preserve muscle mass — one of the best-documented predictors of longevity — and to avoid large fluctuations in blood glucose levels, I always prioritize protein at every meal. I focus on animal-based protein sources including meat, dairy, eggs, and collagen, as well as seafood, with salmon being a regular staple. I also incorporate clean protein powders into baking, smoothies, and coffee.
To maximize micronutrients — the vitamins and minerals that come from food — I choose colorful fruits and vegetables and aim for variety every day. Fresh is best, frozen is a great second option, and canned is always better than nothing. I rarely eat at restaurants or consume food I haven't prepared myself, which makes an enormous difference in controlling ingredients, avoiding food additives and preservatives, and keeping food costs down.
The bottom line when it comes to my diet: more protein, more real food, less packaged items, and less snacking.
3. I Choose My Supplements Wisely and Take Them Daily
I have always been a fan of supplements — and the research clearly supports their benefits when used correctly. Based on my education and personal experience, I know which supplements are foundational and which ones my body performs best with consistently on board. Occasionally, I will add something for a specific purpose — immune support, a parasite cleanse, and so on — but my day-to-day supplement routine stays fairly consistent. I wrote an in-depth article on the five supplements I use daily, which you can read here.
My daily supplement stack:
Omega-3s (EPA + DHA)
Vitamin D3 + K2
Magnesium
Multivitamin
Creatine
One important note about supplements: quality matters completely. Low-quality supplements will produce low-quality results. I used to buy whatever was cheapest — looking back, that was a pretty silly way to choose what goes into my body! Now I only purchase supplements that have been third-party tested for quality and purity. If you want the details on the latest supplement quality issues (including some eye-opening findings about products sold on Amazon), you can read about it here: Why I'm Picky About My Supplements (And You Should Be Too).
To make quality simple, I order exclusively through Fullscript (since 2016) — a professional-grade supplement dispensary that only carries brands meeting strict quality standards, with required annual re-certification. You can use this link to order from Fullscript and receive a substantial discount I have passed along exclusively to Well North Living readers! I believe everyone should have access to high-quality supplements at an affordable price :)
4. I Use Quantum Energy Healing Tools Daily — On My Body and in My Home
Yes, you read that correctly. Healing through quantum energy is a real and documented field — no matter how unconventional it may sound. Just ask Nikola Tesla, or any number of professional athletes who use energy-based recovery tools daily.
Without going too deep into the science, here is how I personally use quantum energy to mitigate harmful effects from my environment — including EMF — and support my body's natural self-healing potential. Every day, I wear a necklace containing concentrated quantum energy called the H.E.A.L. 360 Capsule from Leela Quantum Tech. Inside the capsule are tiny titanium spheres that radiate quantum energy frequencies designed to support health and well-being on both a physical and energetic level. These include elemental frequencies from the Earth and a nutritional Biobase frequency containing the energy signatures of nearly 100 essential vitamins, minerals, and organic plant extracts.
I also use a quantum tool called the Infinity Bloc from Leela Quantum Tech. The Infinity Bloc allows you to infuse any object placed inside it with pure, dynamic quantum energy. Having one in your home may help mitigate the harmful effects of EMF from Wi-Fi, cell phones, 5G, microwaves, and other electronics. I use mine daily to charge my food and water with quantum energy.
I plan to write a dedicated post going deeper into quantum energy as a health and healing tool soon. In the meantime, if you would like to learn more or explore the studies on this proprietary technology, visit Leela Quantum Tech or try the H.E.A.L. 360 Capsule for yourself.
5. We Never Say the "S" Word in Our House — and It's Not What You Think
In our home, we never say "I am sick" or anything along the lines of "I am [insert negative symptom or health complaint]." I strongly believe your body listens and responds to what you think and say — on both an emotional and physical level. This isn't just a feel-good philosophy. It is backed by research and well-documented within the medical community. Have you ever heard of the placebo effect?
Dr. Joe Dispenza, neuroscientist and author of You Are the Placebo, explains that your thoughts literally produce chemicals called neuropeptides that send signals to every cell in your body. Think the same fearful, negative thoughts about your health every single day, and your body will follow suit at a cellular level. In other words, what you carry in your mind, your body carries in its tissues.
So in our house, instead of "I am sick," we say "my body is working hard right now" or "I am healing." It may sound cheesy or insignificant, but consciously changing the way you speak about your body may be one of the most powerful — and most underrated — things you can do for your long-term health.
6. I Optimize Light to Support My Body's Natural Rhythms and Healing Potential
If there is a hidden key to health, I would bet it has something to do with how our bodies are exposed to light. Think about the daily habits of chronically unwell people: indoors under LED or fluorescent lighting all day, staring at screens well into the night, wearing sunglasses every time they step outside, shielding their skin from the sun, and never giving the body a chance to sync with its natural circadian rhythm — which is essentially the master operating system of your health. Nearly every tissue and organ in your body runs on its own rhythmic cycle, and when that cycle is disrupted, you can expect downstream negative effects on hormone production, metabolism, cellular repair, sleep quality, and much more.
To keep my body's natural light rhythm in check, I prioritize morning daylight exposure (or use a HappyLight during the Alaskan winter), rarely wear sunglasses, spend time outside every day, wear blue light blocking glasses for screen time, adjust the lighting in my home in the evenings, and sleep in complete darkness. These habits help maximize the wavelengths of light that support healing and minimize those that disrupt your body's natural rhythm.
I also use red light therapy daily and have experienced some genuinely compelling changes to my health as a result. If you are interested in learning more about red light therapy and my personal experience with this health tool, you can read all about it [here].
The Bottom Line
There you have it — the six daily habits I believe have led to my body aging at a slower pace than the average person. I have no way of knowing with certainty which habit is moving the dial the most, but I do know these are practices I have been consistent with for years and will continue for life. I hope you found something here that is useful or inspiring if you are on your own mission to live your healthiest years. I am always learning, always experimenting, and I will keep sharing what works for me right here at Well North Living :)
*A Note From Well North Living: This post is for educational purposes only and isn't a substitute for individualized medical advice — please consult your healthcare provider before starting any new supplement or health protocol. This post may also contain affiliate links, including to my Fullscript dispensary; if you purchase through these links, I may earn a small commission at no extra cost to you. I only share products and brands I personally use and trust. Thanks for being here, and cheers to your health!
