• Billionaire entrepreneur Mark Cuban said longevity is advancing so much that 60 is the new 40.
• While anti-aging science can be high-tech, what Cuban has shared about his own routine is simple.
• His low-cost longevity habits include walking regularly, eating vegetarian, and taking vitamins.

Mark Cuban isn't ready to act his age.

Speaking in the new anti-aging science documentary "Longevity Hackers" (streaming on Amazon and Apple TV) the billionaire businessman of "Shark Tank" fame said he feels decades younger than his biological age of 66.

"60s are the new 40s," Cuban said."You see guys my age in their 60s that can look good, can be fit, and not be limited in terms of things that they do."

While some entrepreneurs are spending millions on anti-aging routines, what we know about Cuban's routine is relatively simple — and doesn't cost much to follow.

Here's what Cuban has said about the diet, exercise, and supplements that keep him feeling youthful.

"If I never had to look in the mirror, I'd think I was 35," he said.

He walks as much as possible — including on the set of 'Shark Tank'

Exercise has been a major part of Cuban's routine for years, and it's crucial to healthy aging.

"I actually work out more now than I did 10 years ago or 15 years ago because my body needs it more," he said.

The entrepreneur said he typically spends between 45 to 90 minutes in the gym, including plenty of cardio.

He also stays moving whenever possible. While Cuban is not slated to star on "Shark Tank" in 2025, he said previous seasons of the show were a great opportunity to get his steps in.

"Everybody else is taking the carts, the set is .35 miles away, and I'm walking back and forth so I'm walking two miles a day while we're shooting Shark Tank," he said.

Walking more is also linked to a longer, healthier life, and as little as 500 extra steps a day can make a difference, according to research.

He's a vegetarian

Cuban has followed a vegetarian diet since 2019.

"When you get older, food becomes more like medicine where you need the nutrients in order to be able to be your best self," he said.

Plant-based diets rich in nutrient-dense foods like greens, whole grains, nuts, and beans are linked to a longer life and lower risk of chronic diseases.

"What I eat really makes a difference in how everything in my body operates," Cuban said.

Cuban said he enjoys plant-based food — and he's invested in plenty of vegan and vegetarian food companies — but the downside is that it can make it tricky to dine out or attend events.

"I love being vegetarian. It can be weird when you're with a bunch of guys going to a steakhouse," he said.

He supplements with vitamin D and melatonin

Cuban rounds out his nutritional needs with daily supplements to reduce inflammation and improve sleep, he previously told Business Insider.

He supplements melatonin, a hormone naturally produced by the body to regulate its internal clock.

Cuban also takes vitamins D and E, both of which are linked to healthy aging. Vitamin D helps the body absorb calcium, which is crucial for healthy bones, while bolstering the immune system to lower the risk of cancer. Vitamin E also supports the immune system and lowers inflammation, reducing the stress on cells to potentially stave off age-related damage.

He said being able to invest in his health with simple, daily habits has paid dividends by allowing him to keep up with the activities in his life that matter.

"To me, aging is just being who are you regardless of what the number is," Cuban said.

• A 41-year-old Pilates instructor said she's prioritizing longevity workouts as she gets older.
• She said shorter, lighter workouts help her stay energized and strong with a busy schedule.
• Her Pilates-based workouts involve strength-building exercises, mobility, and mindfulness.

When it comes to staying fit beyond 40, you have to be smart about it.

For Lia Bartha, a mom-of-two who founded the fitness app B The Method, that means low-impact exercise.

Bartha told Business Insider she spent her 20s and early 30s pushing her body to the limit doing high-intensity cardio and teaching Pilates.

Bartha knew she needed a change when she hit her mid-30s, after she had kids. She was looking ahead at how she wanted to feel in the long-term.

"I trained and taught that way for so long, I started to feel myself kind of plateauing and getting bored because it was so rigid. I felt like it wasn't necessarily intuitive in how my body was aging," Bartha said.

So, in 2018, she developed her own method, an online fitness brand that incorporates Pilates along with other wellness techniques such as breath-work and gentle movements to subtly tone muscle.

The shift from classic Pilates, and big equipment like reformers, was a better fit for her body as she got older — and drew in thousands of subscribers globally. Bartha has worked with celebrity clients like Aubrey Plaza, Cynthia Erivo, Ego Nwodim, and model Martha Hunt.

"It's thinking in this bigger way of, how is supporting my body for the end of the day?" Bartha, now 41, said. "I'm a mom of two girls, so I have this job of working out and I'm teaching and then I'm doing the business side and then I have to take on this extra shift of taking care of them and feeding them. I think the exercise really has to help you mentally."

10 minutes is plenty of time to work out

As a younger athlete and dancer, Bartha said she spent hours on cardio or intense exercise to stay in shape, but adjusting her workouts to a packed schedule has taught her to do more with less.

"I was kind of just doing what everybody else was doing. I was like, OK, I'm going to get on the treadmill and just walk or run forever," she said.

Now she often works out for less than an hour, and designs workouts that are just as challenging and effective in 20 minutes.

The benefit of shorter sessions is that it's easier to commit to them every day.

"It doesn't have to be 45 minutes or an hour all the time. If you're giving yourself 10 minutes a day very consistently, you'll see huge benefits," Bartha said.

Low-impact exercise is a gentler way to train

A big shift for Bartha was learning that exhaustion and sweatiness isn't the best indicator of a good workout.

"You don't have to go through an aggressive workout that leaves you very sore and fatigued to have all of the benefits of exercise," she said.

Low-impact workouts like Pilates tend to emphasize slow, controlled movements instead of fast, explosive techniques. As a result, they're easier on the joints, and don't take as much recovery time afterward.

Low-impact techniques like isometric movements have many of the same benefits as higher-intensity training in helping to build strength and muscle. They can also improve factors linked to longevity, such as stability and balance.

"We want to think of the body in the long term, and I think that's where low-impact is just so important," Bartha said.

Consistency is key

Bartha said she fell into the trap of pushing too hard instead of developing an enjoyable, sustainable routine.

"One of the most common mistakes that people have in terms of fitness is just getting through it to get through it," she said.

She said listening to her body and taking it easier led to better results, with less work, because the workouts left her feeling energized instead of depleted. As a result, working out felt less like a chore and more like something she could do every day.

"It's finding your body where you're at," Bartha said.

• A new study offers more evidence linking cancer to inflammation from diets high in processed foods.
• Analysis found tumors were fueled by inflammatory compounds and a lack of compounds linked to healing.
• Researchers are looking to foods like leafy greens and fish to pinpoint disease-fighting molecules.

Ultra-processed foods may be fueling a rise in colon cancer cases — but healthy foods could unlock new ways to prevent or treat the disease, new research suggests.

Researchers from the University of South Florida and Tampa General Hospital Cancer Institute analyzed more than 100 tumor samples from patients. They were looking for compounds called bioactive lipids, molecules that can increase or decrease inflammation in the body.

The research team found that tumor samples contained a high proportion of these inflammation-causing compounds compared to healthy tissue.

Previous evidence has linked increased inflammation to diets high in processed food like chips, sausages, packaged desserts, and refined carbs.

Processed food shows up almost everywhere in our diets, and evidence increasingly suggests it's a factor in worsening health. At the same time, colon cancer cases are on the rise in younger people, and it's now the second-leading cause of cancer-related death in the US.

The researcher team also noted that the tumors were lacking in molecules associated with healing and lowering inflammation.

The inside look at the tumors could give scientists the tools to fight cancer by trying to balancing the body's immune response, slowing or stopping tumor growth by cutting back on inflammatory compounds and boosting healthy ones.

One source of these kinds of molecules is our diet, from foods like leafy greens and seafood rich in omega-3 fatty acids.

"If the molecules are coming from processed food products, they directly imbalance the immune system and drive chronic inflammation," Ganesh Halade, co-author of the study and professor at the University of South Florida Health Heart Institute said in a press release. "Our bodies are designed to actively resolve inflammation through bioactive lipid compounds derived from the healthy fats, like avocados, that we consume."

Fighting cancer with fish oil

The study, published December 10 in the journal Gut, is the first from a project funded by a five-year, $3.1 million grant from the National Institutes of Health.

The results are helping researchers better understand how food may influence cancer risk, Dr. Timothy Yeatman, senior author of the study and professor of surgery at the University of South Florida, said in a press release.

Cancer is like a "chronic wound that won't heal," and a daily diet of ultra-processed foods can make it harder for the body to fight off tumors because of the increased inflammation, Yeatman said.

While it's not news that spinach and seafood is better for you than doughnuts and soda, pinpointing the link between food and inflammation unlocks more effective strategies to stave off disease in the future.

For example, the Tampa General Hospital Cancer Institute has conducted early trials of a modified form of fish oil with promising results for reducing inflammation, according to the press release.

"This has the potential to revolutionize cancer treatment, moving beyond drugs to harness natural healing processes," Yeatman said. "It's a vital step toward addressing chronic inflammation and preventing diseases before they start."

In the meantime, there's evidence that your best bet for a longer, healthier life is sticking to a diet of mostly whole, unprocessed foods like veggies, fruits, legumes, lean proteins, and whole grains.

• Workouts that combine strength training with a high heart rate can help you save time in the gym.
• A trainer said his go-to workouts help to build muscle and improve stamina in less than 20 minutes.
• Strategies like workout ladders, EMOMs, and weight complexes can make exercise more efficient.

A smart fitness plan can help you build muscle, burn fat, and improve your health all at once — and kettlebells are an ideal tool for the job, according to a personal trainer.

"I like to describe the kettlebell as sort of the Swiss army knife of functional fitness," personal trainer Pat Flynn, who specializes in kettlebell training, told Business Insider. "It's like the ultimate secret weapon."

Kettlebells can be more dynamic than other types of strength training, making them well-suited for getting the most athletic benefits in the least amount of work.

Flynn shared his favorite "pocket-sized" workouts with kettlebells that are simple, don't take much time, and build full-body muscle while elevating heart rate for cardio benefits and better calorie burn.

Three workouts a week is enough for most people, he said. Combined with a quick warm-up for better mobility and performance, they take around 15 to to 20 minutes; less time than catching up on your favorite TV show.

Save time with a ladder-style workout

One of Flynn's go-to ways to work out is doing two exercises one after another, increasing the number of reps of one movement and decreasing the reps on the other to move up the "ladder."

For example:

• 10 reps of a two-handed kettlebell swing and one push-up
• Nine swings and two push-ups
• And so on …
• …ending after a round of one swing and 10 push-ups

The ladder uses a strategy called a superset, performing exercises back-to-back with minimal rest, cutting down on workout time. In this case, it involves using different muscle groups with each move, so that you're resting your legs while your upper body is working, and vice versa.

An 'EMOM' workout keeps you moving

Flynn said he often uses a timed workout called an EMOM, which stands for "every minute on the minute."

To do it, set a running clock. At the beginning of every minute, complete a set of exercise such as:

• 10 kettlebell swings

or

• 10 goblet squats

Rest for the remainder of the minute. Repeat for 10 to 15 minutes.

The built-in rest offers some time to recover while still keeping up the pace enough to raise your heart rate, combining the benefits of cardio and strength training.

If that's too intense, try an alternating EMOM, swapping in a less intense movement like a 20-second plank hold for every other round.

Working out on the clock can help you maintain a high intensity, burning calories while also performing strength exercises so you're building muscle to burn even more energy over time, according to Flynn.

"You'd be better off in terms of bang for buck performing what's called metabolic resistance training," he said. "One of the best ways to get leaner is actually try to focus on being stronger and a bit more muscular as well."

Kettlebell complexes combine multiple exercises efficiently

Flynn likes combining movements together into a workout complex, which means transitioning from one exercise to the next without putting the weight down.

One example:

• 5 single-arm kettlebell swings (with one kettlebell)
• 5 single-arm cleans
• 5 single-arm presses
• 5 squats
• 5 lunges
• Repeat on the other side

A complex is great for increasing your intensity and getting work done in less time. Beginners should master the basic moves first before trying a complex, since you need to be comfortable switching seamlessly between moves (and sometimes doing more advanced moves).

Flynn also likes the Armor Building Complex, a similar workout created by Dan John, a strength and conditioning coach with decades of experience.

With a kettlebell in each hand, perform:

• Two cleans
• One military press
• Three front squats

Repeat for a set time (say, five to 10 minutes) as long as you can maintain good form.

The rep pattern helps make sure that the bigger muscle groups like your legs are working as hard as your arms with the same weight, avoiding a common mistake in HIIT-style workouts.

The end result is a workout that offers a little bit of everything for overall fitness in a short amount of time.

"We just want to be really well-rounded, right?" Flynn said. "We want to have a good amount of strength, lean functional muscle, healthy body fat percentage, mobility, and not get injured."

• Gordon Ramsay said fitness helps him balance his health and his culinary career.
• Ramsay competes in marathons and triathlons and said exercise keeps him resilient and energized.
• He does push-ups and quick cardio sessions on the rower and eats smaller portions.

At 58, Gordon Ramsay has built a career as an acclaimed restaurateur — but his biggest long-term investment is banking hours in the gym to stay healthy for years to come.

"Fitness is the foundation. Everything has to revolve around how I feel and how good it is to train," Ramsay said in an interview with Men's Health UK.

The celebrity chef said he was forced to reevaluate his routine in his 40s when seven-day workweeks left him "overweight and out of control."

Looking for a change, Ramsay started doing triathlons and said tackling those physical challenges became the most peaceful and relaxing part of his life.

He now aims to train at least four to five days a week and gets up at 5 a.m. to run.

"Without fitness, you have no longevity," he said. "I have no interest in retiring. I work smarter, not harder."

Here's what Ramsay has said about his go-to workouts and healthy eating.

Ramsay swears by doing push-ups every day

Ramsay is an avid endurance athlete and spends time running, swimming, and cycling. But the one exercise he can't live without doesn't require any equipment and can be done anywhere.

Everyone should do push-ups daily, he told Men's Health.

"There is so much to get from a simple press-up," he said.

Push-ups are a compound exercise that work multiple muscle groups at once, strengthening the chest, shoulders, triceps, and core.

Ramsay recommends hitting a quick set of 25 push-ups every day after getting out of bed and doubling it on the weekends.

If you're new to the movement, work up to full push-ups or bigger sets by practicing scaled exercises such as incline or eccentric push-ups.

For a quick workout, he does 20 minutes of cardio

Ramsay said he aims to run for 30 minutes in the morning when possible and will hike, bike, or swim for as long as two hours on the weekends. Even 15 to 20 minutes of movement boosts his energy and helps him stay fit.

When he's in a rush, Ramsay said he'll hop on a rowing machine and do one-minute intervals of work followed by a minute of rest for 10 cycles.

A rowing machine offers the best of both worlds for strength training and cardio because it works your whole body, puts your muscles under tension, and spikes your heart rate. It's also ideal for high-intensity interval training to save time in the gym.

Ramsay cut his portion sizes to stay in shape

Eating rich food can part of a chef's job, so Ramsay doesn't cut anything out and instead limits his portions.

"I'll eat two mouthfuls of a delicious dish and then ignore it," he said.

Ramsay lost about 50 pounds in 2018 and told the "Today" show that eating smaller, more frequent meals was key.

He said his basic healthy-eating routine involves a protein shake for breakfast, scrambled eggs for lunch, and protein like poached chicken or fish with vegetables for dinner.

• A nutrition and longevity researcher said he uses science to make his holidays fun and healthy.
• He focuses on building muscle to take advantage of big meals for better gains.
• He also leans into high-protein and veggie-rich holiday meals, followed by a rich dessert.

A researcher said trying to live a longer, healthier life doesn't stop him from enjoying the holidays — and treating himself leads to better results long-term.

Chris Rhodes is the founder, CEO, and lead scientist of the longevity supplement company Mimio, and has a PhD in nutritional biology.

He told Business Insider that his science background has helped him find smart ways to use holiday indulgence to boost his health, instead of derailing it.

"Nutrition can be a tool. Once you understand it, you can utilize it to keep driving you consistently towards your goals without having the stress, having to exert a ridiculous amount of control in order to maintain health," he said. "We can work within what's happening around us and use that to our advantage."

From making seasonal foods more nutritious to using holidays treats to build muscle, here's his approach to the season.

Use big meals to fuel muscle-building

The holidays often focus on eating, and treating yourself can be a great opportunity to build muscle, according to Rhodes.

He said he takes advantage of the extra food he enjoys during the season to boost his gains, focusing on strength training workouts.

Increasing muscle mass takes energy, and the most effective way to do it is in a calorie surplus, when you're eating more than you burn off.

That's why fitness pros like bodybuilders often use the winter months as a bulking season.

"I'm a big fan of working within both the natural rhythms of my body, the natural rhythms of the environment," Rhodes said.

Prioritize protein sources like turkey

To help with building muscle, Rhodes said he leans into meals that already feature a big protein source like turkey or ham.

He uses the season to try out new recipes to share at gatherings, since bringing a healthy, high-protein dish ensures he can enjoy meals while staying on track.

"You're making these unique dishes that you don't usually make, but then still hitting your fiber counts, your micronutrient counts, your protein counts, but also not getting too into the weeds of actually counting. Holidays aren't for counting," he said.

Add more veggies to your plate

Another healthy-eating hack Rhodes uses for his family celebrations is making delicious dishes that focus on veggies.

Along with classics like mashed potatoes and gravy, they'll enjoy caramelized Brussels sprouts, delicata squash with hazelnut mint pesto, and sautéed kale with mushrooms. Incorporating leafy greens and other colorful produce adds a range of vitamins, minerals, and micronutrients to the meal.

"There are ways that you can make things more fun, more interesting, but then also healthier at the same time while still retaining some of that tradition," Rhodes said.

Swap in healthy alternatives like veggie noodles

Simple substitutions can make traditional dishes healthier, adding ingredients like cauliflower rice or shirataki noodles to soups and stews without sacrificing flavor.

"Those are the kinds of things that I really like to do and focus a lot of my cooking prowess on how can I create something that no one would be able to tell is actually a lower-calorie version of this really comforting thing," Rhodes said.

Don't give up your favorite treats

There are some indulgent moments that aren't worth compromising on.

For Rhodes, it's deep-dish caramel apple pie with homemade whipped cream.

He might make it with more nutritious, high-fiber flour, but part of the holiday charm is not counting every calorie. A flexible health routine is easier to sustain long-term than overdoing it and scrambling to catch up after the holidays.

Ultimately, balance is all about aiming for longevity, but enjoying the pie along the way.

"What is the point of living longer if you have to live less?" Rhodes said. "It's just a matter of taking inventory of, okay, what are the goals that I'm trying to achieve and how can I stay consistent with them."

• Going for a quick walk after eating really can help improve digestion and energy, a dietitian says.
• Walking helps to control blood sugar levels and circulates nutrients.
• Keeping to a healthy routine can make you more likely to maintain other healthy habits, too.

Taking a short stroll after a meal can help you avoid the post-feast slump and set you up for a healthy habits during the holidays, according to a dietitian.

Walking after you eat can help increase energy, improve digestion, and control blood sugar levels, said Nicholas Fischer, registered dietitian for MedStar Health.

As a seasonal tradition, a quick walk can be a great stepping stone for staying active as you enjoy more rich holiday food and might otherwise be more sedentary during the colder, darker months.

"You're getting that blood pumping, you're giving your body a chance to circulate nutrients," Fischer said. "If you sit on the couch all day, you're more likely to be stiff and tired whereas if you get up, your body is more ready and able to move."

Even five minutes of walking can have major benefits

You don't have to hike for miles after Thanksgiving to get the benefits of a holiday walk.

"People can start with what they can do, a five minute walk, and they can build on it," Fischer said.

Research suggests that as little as 500 extra steps a day translates to better heart health and lower risk of some illnesses.

There's also no need to think of walking as a way to compensate for indulging, since it should be something that feels good and not like a chore.

"People should enjoy this time, it's one meal out of the whole year," he said.

Feeling more energized and alert after a walking is a great incentive to keep moving throughout the season, which in turn can make it easier to stick to other healthy habits without waiting for New Year's resolutions.

"If people have a consistent walking routine or habit, they likely have other healthy habits that have a compounding interest effect," Fischer said.

• GLP-1 medications like Ozempic and Wegovy have skyrocketed in popularity for weight management.
• Taking them doesn't have to disrupt holiday celebrations, a doctor explained.
• Avoid mistakes like changing your dose, and don't worry about traveling with meds, she said.

Popular weight-loss drugs shouldn't keep you from enjoying the holidays, according to a doctor.

GLP-1 medications like semaglutide (sold as Ozempic and Wegovy) and tirzepatide (Mounjaro and Zepbound) have been a game-changer for weight management in recent years. Recent evidence also shows they may help prevent serious health threats like heart attacks and stroke.

They can influence appetite and the types of foods you might crave, but there's no reason they should dampen your holiday cheer, said Dr. Caroline Apovian, co-director of the Center for Weight Management and Wellness at Brigham and Women's Hospital.

"These drugs seem to alter what kinds of foods you're attracted to, but you still have pleasure with the food that you have an appetite for," she told Business Insider.

To stay on track and enjoy the season, avoid these misunderstandings about GLP-1 medications that arise around food-related holidays.

Don't stop taking medications or change your dose

It doesn't make sense to skip a dose of GLP-1 medication or take less over the holidays, Apovian said — you wouldn't do so with other prescribed medications.

The drugs work by acting on hormones that influence appetite and digestion, helping to lower what's known as your weight set point. That influences your hunger and metabolism.

As a result, it's a bad idea to try to tweak your dose or schedule without talking to your doctors.

"These drugs are not meant to be manipulated like that," Apovian said.

Don't feel like you're going to miss out on holiday fun

Taking a GLP-1 over the holidays won't prevent you from enjoying the festivities.

"It doesn't mean that you have no appetite. It doesn't mean that you're not going to want to eat turkey and the foods you'll have over the holidays. You're just going to probably want to eat less of them," she said.

Smaller portions are key — don't forget you can look forward to leftovers. It can also be helpful to slow down and savor your food so you can tell when you're starting to feel full.

And you may not feel hungry for another helping of dessert or may be more inclined to pass on that extra glass of wine.

If you miss a dose by accident, don't panic

While it's a bad idea to skip doses on purpose, it's not a crisis if you forget to pack it or forget to take it on time. The best course of action is to resume your normal weekly dosing routine as soon as you can.

"You just take it in the next time you have it. Nothing bad will happen," Apovian said.

If it's been more than five days since you were supposed to take it, move on to your next weekly dose. Don't double up.

Don't worry about refrigerating medications while you travel

GLP-1 medications like Wegovy and Mounjaro should be stored in the fridge, but will be just fine for a day of travel as long as they're not exposed to heat, according to Apovian.

"It's OK. All you have to do is not keep it at 100 degrees," she said.

Remember, this is not a quick fix

It's a mistake to think that weight loss medications can temporarily prevent weight gain over the holidays, or reverse it for New Year's resolutions.

Like any other medications for chronic conditions, GLP-1s are prescribed to people long-term.

"This a not a short-term anything, You're changing your metabolism," she said. "If you stop taking it, your metabolism will go back to where it was and defend that higher body weight."

People are sometimes hesitant to think of staying on GLP-1s forever, in part because of ongoing stigma around weight. However, they shouldn't be treated differently than drugs for other chronic conditions like high blood pressure.

"I think the stigma is affecting our understanding of the disease. That understanding will continue to expand. We'll get there," Apovian said.

• Dr. Casey Means and her brother Calley are helping shape RFK Jr's new approach to America's health.
• She left conventional healthcare to advocate for people to take more direct control of their health.
• In a best-selling book "Good Energy," she makes a case that modern diseases are rooted in metabolic health.

A Stanford-trained surgeon who pivoted to build a booming health tech start-up could be a major player in the upcoming campaign to "Make America Healthy Again."

Dr. Casey Means is CEO and cofounder of Levels, which aims to give people more direct control of their health via wearable tech that offers real-time updates on their blood sugar levels, and raised millions of dollars in funding from big-name investors like Marc Andreessen.

"I believe that every single person absolutely can understand the basics of metabolism and of their biomarkers and learn how to be the CEO of their own health," she told Business Insider in May in an interview about Levels. "One of the reasons why I left the conventional healthcare system is because I actually felt it was so infantilizing to patients and made it more complicated than it needed to be."

Wellness is a family affair for Means. Her brother Calley is a former food and pharmaceutical consultant who interned for John McCain's presidential campaign. He helped coordinate the first chats between now President-elect Donald Trump and Robert F. Kennedy Jr., his recent pick to lead the Department of Health and Human Services, the Wall Street Journal reported.

Together, the pair have built a major following on wellness-related topics.

They are co-authors of the best-selling book "Good Energy" and advisors to Kennedy, who has made "Make America Healthy Again" — or, MAHA — his mantra.

The siblings have been featured on high-profile platforms like the Tucker Carlson Show and Joe Rogan's podcast, calling for a shift from the current model of "sick care" by doctors playing the role of middlemen between individuals and their health and offering people actionable steps to take their health into their own hands with nutrition and exercise. Means said on Rogan's podcast that the realization was an "awakening" in her career.

"There's a really unfortunate landscape in our country where individuals are essentially at the mercy of the information that their doctor chooses to give them and how deeply it's explained," Means told BI in May.

The overarching philosophy is that metabolism is the foundation of good health, the key to addressing Americans' overwhelming rates of chronic disease, and that individual healthy habits can help achieve it. Here's what we know about Casey Means' priorities.

Her mantra is that a healthy metabolism can reverse many health conditions

Means' book promotes the pursuit of Good Energy, which she defined as great metabolic health. "It governs the very essence of what (quite literally) makes you tick," she said in the book, "whether your cells have the energy to do their jobs of keeping you nourished, clear-minded, hormonally balanced, immune protected, heart-healthy, structurally sound — and so much more."

According to Means, roughly 93% of US adults have "Bad Energy," or poor metabolic health. She attributes conditions like depression, infertility, heart disease, type 2 diabetes, erectile dysfunction, cancer, and Alzheimer's to habits like eating ultra-processed foods and sleep deprivation. Means argues that inflammation and oxidative stress, unstable molecules that cause cell damage, underpin these modern diseases.

In the scientific community, there's consensus with Means about the importance of maintaining a healthy metabolism, which is often associated with weight loss and can also reduce the risk factors of heart disease, stroke, and type 2 diabetes. Studies also show some links between metabolic health and depression.

However, Means has also been criticized for exaggerating health risks, such as stating in her book that "each additional serving of ultra-processed food we eat" increases early mortality by 18%, referencing a 2019 study conducted in Spain.

"I've easily had 1000 bags of chips in my life," Brad Stulberg, an adjunct professor of health management and policy at the University of Michigan posted on X. "If this is true, it means my mortality risk has increased by 18,000 percent."

Too much emphasis on metabolism also risks oversimplifying health, according to Christy Harrison, a registered dietitian and nutrition writer behind the Substack "Rethinking Wellness."

"I'm automatically suspicious of anyone who claims they've identified the 'one true cause' of all diseases. That's typically just a way of selling you something," she told Business Insider. "The human body and disease processes are far too complex to pin on one single 'root cause,' even though I know from experience that that idea can be so appealing."

Means is critical of the US healthcare system, urging readers to 'trust yourself, not your doctor'

In the book, Means criticizes the healthcare system, drawing from her experience in medical school and work as a surgeon. Calley Means similarly criticizes the pharmaceutical industry after working as a lobbyist.

"Every institution that impacts your health makes more money when you are sick and less when you are healthy — from hospitals to pharma to medical schools, and even insurance companies," she said.

Means, who runs a wearable glucose monitor business, promotes a more individualized approach to health in her book. She recommends wearing a fitness tracker, using continuous glucose monitors, and reading your own lab results rather than depending on a doctor to interpret them for you. The book has a section outlining how to analyze your bloodwork results to make sure you have Good Energy.

While she still says you should see doctors for acute, life-threatening problems and emergencies, she advises against trusting doctors for chronic issues like high cholesterol and PCOS.

She espouses popular advice around diet, exercise, and sleep

Throughout the book, Means promotes widely agreed-upon health advice. She recommends a diet rich in fiber and antioxidant-packed fruits and vegetables while cutting ultra-processed foods. She also encourages eating foods with nutrients like vitamin C, magnesium, and omega-3 fatty acids, hydrating throughout the day, and avoiding plastic packaging.

Additionally, she emphasizes following a consistent sleep schedule (at least seven hours of sleep a night) and reducing screen time before bed. She also suggests getting regular exercise such as walking at least 7,000 steps per day and strength-training a few times a week.

Means also shared common mental health tips, such as seeing a therapist, maintaining a sense of community, and practicing mindfulness via meditation and yoga.

Applying cutting-edge science to everyday life

Many of Means' suggestions for healthy habits are based in developing research on lifestyle strategies that have the potential to help us live longer or better, but are still being studied to work out what the effects might be in larger-scale, real-world scenarios.

She advocates for intermittent fasting, a massively popular nutrition plan that involves limiting meals and snacks to a set window of time, in this case, 14-hours a day. Fasting has emerged as a promising area of study for improving weight loss, managing blood sugar, and potentially even extending lifespan or fighting diseases like cancer.

She also recommends reducing plastic use, filtering water, and eating organic produce and grass-fed meat and dairy to avoid exposure to chemicals ranging from PFAs to pesticides.

Along with routines like cold plunging, these recommendations align with those from popular science podcasters like Andrew Huberman and Dr. Peter Attia. Together they're part of a trend toward optimization, fine-tuning the details of our behaviors based on what we can glean from the latest research studies. Many of the strategies are experimental, often based on small-scale studies or animal models, and the proposed benefits can sometimes go beyond what current data has shown.

Harrison previously wrote that the trend often highlights "early-stage research that isn't ready for prime time" and is meant to provide a path for further research, not actionable advice for lifestyle changes.

"In terms of potential benefits, I suppose some people might find it helpful to follow small, early-stage studies and try out their recommendations to see if anything works. But again, most of those theories won't be borne out in future scientific research," Harrison told BI.

"In my mind, when it comes to scientific research, anything touted as 'cutting edge' is worth an extra dose of skepticism," she said.

Talking points like seed oils and self-testing push back against established advice

Some of Means' advice is in contrast to what mainstream medical experts frequently recommend.

She advises cutting out seed oils like canola oil, a common ingredient in processed foods and restaurant meals. In some online wellness circles, seed oils have been blamed for everything from the obesity epidemic to sunburn, despite a general consensus among dietitians that the oils are safe and even healthy in moderation.

Means also encourages direct-to-consumer medical testing such as a $500 lab panel on metrics like cholesterol levels, hormones, and immune system functions. The concept builds on her work with Levels in giving people the ability to see how their daily choices might be affecting their health by looking at the data for themselves instead of waiting months or longer for doctors' visits.

The shift is appealing because, despite ballooning healthcare costs, life expectancy is stagnating. Frustration with medical providers is on the rise as patients navigate complex bureaucracy and sometimes outright gaslighting in the doctor's office, and wariness about the influence of pharmaceutical companies is spiking, too.

An individualized approach to health with daily routines offers a way to feel in control, but research suggests factors on a much broader societal scale have a much bigger impact, accounting for up to 70% of health outcomes on a population level.

"Metabolic health certainly is important to overall well-being, but so are many other factors, including economic stability, social and community environment, access to and quality of care, and other social determinants of health," Harrison said.

• A bodybuilder said he stopped skipping warm-ups, and it's led to better results in the gym.
• A 5-minute warm-up can help improve muscle activation and reduce injury risk.
• Adding weights to a warm-up can lead to better performance, research suggests.

A bodybuilder said a four-part warm-up with some weightlifting helps him get the most out of his workouts to build muscle and strength.

Andre Adams, a National Academy of Sports Medicine Master trainer, competes in the International Federation of Bodybuilding pro league.

Adams said taking even a few minutes to warm-up and working in a few sets of moderate weight can translate to better movement.

This can be especially important for anyone hitting the gym after working at a desk job, since sitting all day can create tension and muscle imbalances.

"Skipping a warm-up is way more common that you think. I've been guilty of it too, everyone's on a time crunch," he told Business Insider said. "It doesn't have to be lengthy, it can be five minutes, it's just performing the right movements for the workout."

A quick four-part warm-up includes foam rolling and body weight exercise

Adams said typically spends about five minutes warming up with muscle activations, followed by five minutes of light cardio.

Jumping right into a workout can increase risk of injury, which may not happen right away but can build up over time, causing persistent aches and pains.

A warm-up is also important to prepare the muscles and joints to work effectively so you can maintain the highest quality movement possible.

"When I was younger and my body was much more resilient I would often times skip warm-ups all together and get away with it. However, over time as I aged this lead to pain, muscle imbalances, unproductive workouts and ultimately injuries and setbacks," he said.

Now he warms up by following four steps recommended by the NASM:

Inhibit — the first step is to reduce tension and calm down overactive or tight muscles, usually by foam rolling.

Lengthen — next is some stretching, which can be static (holding a stretch) or dynamic, with movement. For a typical leg day, Adams said he might do some standing hip circles.

Activate — priming the right muscle groups, often with bodyweight exercise. To target the glutes for leg day, for instance, Adams does glute bridge marches.

Integrate — putting it all together with compound exercises similar to what you'll be doing in the workout. This can include bodyweight movements like squats. It can (and should) also include exercise with weights, but at a slightly lower intensity than your working sets.

Adding weights to a warm-up can boost performance

A small recent study found athletes who lifted heavier for a warm-up — at 80% of their 10-rep max — were able to lift more during their workout and perform better.

"Making the right decisions during the warm-up can significantly enhance training performance," study author Igor Nasser, professor at the Federal University of Rio de Janeiro, told Business Insider. "In our study, it was clear that the strategy of applying greater intensity during the warm-up sets leads to better outcomes than using lighter loads, which is more commonly practiced."

It confirms what bodybuilders already know — that not going heavy enough on the warm-up can leave gains on the table, according to Adams.

"You haven't activated as much muscle fiber as you could have," he said.

That doesn't mean going all-out. Adams said for a working weight of 200 pounds, a warm-up might involve one set at 100 pounds, following by a set at 150 pounds before the main event.

Taking the time for all parts of the process only adds a few minutes to a workout, and can boost performance, improve range of motion, and prevent injury.

"It's not just making the muscle fibers activate, it's making the body work as a system, and that's why we have to do those four steps," Adams said.

• Comedian Kumail Nanjiani said working out is a key part of his self-care routine on tour.
• He books hotels based on which have the best gym, including machines like a leg press.
• Nanjiani said he steers clear of hotels that don't put much effort into their gyms.

Kumail Nanjiani said making time to hit the gym is a big priority even as he's juggling a busy schedule for his stand-up tour.

"I love it very much. I need it. I can't do without working out now and I do it most days when I'm on the road," Nanjiani told Business Insider in an interview about his partnership with Quest Nutrition.

The comedian and actor said he chooses hotels on tour based on what the hotel gym looks like, so he knows his favorite gym machines will be available and he can plan his workouts ahead of time.

"I'm like this all the time. When Emily and I go out to dinner, I already know what I'm going to get because I've looked at the menu," he said. "When I'm walking into a gym in the hotel, I know exactly what they have, what I'm going to do, and how long it's going to take.

The routine helps him fit an hour-long workout between checking into the hotel and getting to his show, with time to spare for a little relaxation.

Nanjiani's ideal gym has a leg press and shoulder press machine

Nanjiani said the two pieces of fitness equipment he's most excited to see in a hotel gym are a leg press and a shoulder press machine.

"If I can have one or both of those, to me there's nothing better than that," he said.

While Nanjiani's home gym is equipped with some weights, using a leg press is a treat. It offers the advantage of targeting the glutes, hamstrings, and quads from multiple angles.

"I love a leg press machine. I have a gym at my house, a very small gym. It doesn't have a leg press machine, so I'm doing squats," he said.

The actor is also a fan of heavy dumbbells, and said he looks for a rack that goes up to 60 or 70 pounds.

But his go-to for upper body exercise is the shoulder press machine because it helps ensure safety and good form even at higher intensities.

"You can really go heavy weight and not be afraid of dropping the dumbbell on your head," Nanjiani said.

There's one fitness machine that's a dealbreaker, though. Nanjiani isn't a fan of the multipurpose combo of a pull-down, fly, and leg machine all in one, since it makes it hard to do any of those exercises well.

"There's one piece of equipment that a lot of hotels have that they clearly got some deal on," he said. "I think that that machine is absolute trash. If I look at a hotel gym and they have that one specific machine, I know not to go. I know they haven't put any thought into their gym."

• Comedian Kumail Nanjiani said basic habits help him stay healthy and sane on a busy stand-up tour.
• He said hitting the hotel gym and eating enough protein are key to keeping his fitness on track.
• He also has a rule of not stacking too many shows in a row so he can take time to enjoy traveling.

For the first time in a decade, Kumail Nanjiani is back on tour, and said the grueling schedule won't stop him from prioritizing his health.

Doing stand-up shows in city after city, sometimes multiple shows a day takes a huge amount of energy, the comedian and actor told Business Insider in an interview about his partnership with Quest Nutrition.

"Being on stage for two hours every night, it is genuinely very exhausting," Nanjiani said.

A careful routine helps him keep his mental and physical health intact. Here are four habits Nanjiani said he follows on the road.

He cuts back on sugar and eats high-protein snacks

Nanjiani said he loves food, but snacking on junk won't cut it on tour.

"I find if I eat refined sugar or something, my energy is really up and down, so I need something that'll sustain me," he said.

He relies on protein supplements to stay satiated and energized — but an enjoyable taste and texture are crucial, and anything chalky or too dense is out.

"I come from a big eating culture. I'm always going to be someone who's excited about eating," he said.

Nanjiani said he's a fan of protein chips, which can make a convenient meal mixed with lean ground beef and taco seasoning.

The comedian said he doesn't like eating a full meal before a show or late at night afterward, so he'll eat a few protein snacks, like a blueberry muffin or chocolate chip muffin with some fresh fruit, in a pinch.

"It's really out of necessity. But it does a really good job of keeping me sated and my energy doesn't crash," Nanjiani said.

He works out almost daily

Despite the hectic schedule of stand-up shows, Nanjiani said he doesn't skimp on fitness.

Working out is so crucial to his self-care routine that he always scopes out the hotel gym before booking a room to make sure his favorite fitness equipment is available.

He does vocal exercises

Nanjiani said daily vocal warm-ups help him avoid the performer's nightmare of a rasp or sore throat.

"Once you lose your voice, if you have a run of shows, you're just never going to get it back," he said.

He avoids doing back-to-back shows repeatedly

Nanjiani has a basic rule for keeping his mental health intact while touring.

"I try not to do more than two shows a night, two nights in a row," he said.

The strategy frees up time for him to enjoy travel with his wife, writer and producer Emily Gordon, who joins him on the road.

It gives him a chance to go to bed early some nights, since getting seven to eight hours of sleep is another non-negotiable for his health on tour.

"We can walk around the city, see some stuff, do the show. Then we'll get a nice dinner that night," Nanjiani said. "It's just for my mental health, to have enough time for Emily and I to do something that's just really fun and has nothing to do with the shows."

• President-elect Trump has tapped Dr. Mehmet Oz, tv celebrity and surgeon, to run the agency.
• Trump said Oz will "cut waste and fraud" in the agency that oversees Medicare and Medicaid.
• Oz ran for Senate in 2022 and does not have experience leading a large government bureaucracy.

President-elect Donald Trump has named Mehmet Oz, a television personality and surgeon, to run the Centers for Medicare and Medicaid.

"He will also cut waste and fraud within our Country's most expensive Government Agency, which is a third of our Nation's Healthcare spend, and a quarter of our entire National Budget," Trump said in a statement announcing the pick on Tuesday.

Trump said that in his role, Oz will work closely with Robert F. Kennedy Jr., whom the president-elect has chosen to lead the Department of Health and Human Services.

Oz unsuccessfully ran for a Pennsylvania Senate seat in 2022 but has no experience leading a large government bureaucracy. The CMS oversees Medicare and Medicaid, among other services.

Dr. Oz demonstrated broad appeal as a TV host

As a cardiothoracic surgeon, Oz gained prominence with prestigious research awards and multiple patents for surgical methods and devices related to heart transplants.

Oz catapulted to fame in 2009, first as an expert voice on Oprah Winfrey's show "Oprah," then as the host of his own Emmy Award-winning "The Dr. Oz Show."

Oz captured millions of viewers with a variety of segments.

He hosted the then-First Lady Michelle Obama in one segment — they learned dances and spoke about her efforts to get America moving — and students of Sandy Hook Elementary School in another.

He also spoke about chemicals in food and natural methods to lose weight and whiten teeth.

Shortly before his show went on air, and became an instant success, Esquire named Oz "the most accomplished and influential celebrity doctor in history."

He has faced criticism in healthcare

Oz has previously come under scrutiny for some of the advice on his TV show, including weight loss supplements and diet plans.

His statements about garcinia cambogia, a supplement derived from the rind of a tropical fruit, led a class action lawsuit alleging that Oz misrepresented the products as a "revolutionary fat busters" and "miracles in a bottle." The suit resulted in a $5.25 million settlement.

Oz attracted a backlash from medical professionals during the height of the COVID-19 pandemic when he appeared to suggest that re-opening schools might be "worth the trade-off" if it increased mortality by 2-3%, or a few thousand deaths according to one estimate. He later walked back the comments, saying he misspoke.

Also during 2020, Oz promoted the anti-malaria medicine hydroxychloroquine as a treatment for COVID-19, attracting the attention of then-President Trump. Studies at the time the drug was effective in coronavirus patients.

Oz continued encouraging the White House to push the treatment. Financial disclosures later showed he had a financial stake in two companies that supply hydroxychloroquine (worth at least $615,000 in one company and between $15,001 and $50,000 in the other, according to the disclosures).

During his Senate run in 2022 against stroke survivor John Fetterman, Oz said his opponent would never have had a stroke had he "ever eaten a vegetable in his life," prompting more than 100 doctors to organize against his political campaign.

Columbia University, where Oz previously served as a vice chair of surgery among other roles, removed him from its website and cut ties in 2022.