Yoga & Learn September: Non-Negotiable Habits for Longevity
By Nancy A. Palermo, MD
Edited by Thrive Carolinas
When it comes to longevity, the latest biotech buzzwords, telomeres, senolytics, miracle pills, and Silicon Valley “hacks” can be tempting distractions. But the truth is simple: the fundamentals matter most.
Research consistently shows that practicing core habits every day, such as regular movement, adequate rest, whole foods, and meaningful connections, can add 7–10 years of healthy life. Healthspan and lifespan don’t come from shortcuts. They grow from small, consistent actions.
Why Fundamentals Beat Fads
The global wellness industry is now a $4.2 trillion market, growing nearly twice as fast as the global economy. Yet, as a population, we aren’t getting healthier; we’re getting more confused, overwhelmed, and frustrated.
Each week brings a new “best” diet or lifestyle trend. With so many competing voices, it’s easy to feel FOMO, that the next supplement, pill, or hack will be the thing that finally works. But without true habit change, these quick fixes rarely last.
Take GLP-1 medications as an example. While promising for some, they highlight how easy it is for people to chase shortcuts instead of focusing on what actually builds lasting health: consistent, non-negotiable habits.
Creating Your List of Non-Negotiables
Think of your non-negotiables as a contract between your present and future self, a commitment to what matters most for your health. These habits should be:
- Backed by science
- Multi-beneficial
- Low-cost or free
- Foundational for other habits
Examples might include: daily movement, prioritizing sleep, choosing whole foods, and staying connected with a community.
How to Build Lasting Habits
James Clear, author of Atomic Habits, reminds us that 40–50% of daily behavior is habitual. To create positive habits, follow these four principles:
- Make it obvious – Place medication near your toothbrush or set workout clothes by your bed.
- Make it attractive – Join a fitness class with friends or walk your dog with a neighbor.
- Make it easy – Commit to 20 minutes of exercise instead of none at all.
- Make it satisfying – Track progress with labs, energy levels, or how you feel, not just the scale.
Breaking unhealthy habits requires the reverse: make them invisible, unattractive, difficult, and unsatisfying. Public health campaigns did this with smoking, and reduced rates from 42% in 1965 to just 11% in 2024.
Consistency is the Secret
Change doesn’t come from motivation alone. It comes from mindset, priorities, and consistency. Even small, steady steps lead to transformation when repeated over time.
If you feel overwhelmed, you’re not alone. Start small, focus on the fundamentals, and commit to your list of non-negotiables.
Join Us in September
Want help putting this into practice? Join us for our next Yoga & Learn on September 15th where we are practicing Non-Negotiable Habits.
Together we’ll review essential habits, share practical steps, and provide tools to help you make them part of your daily life.
Reserve your spot today and take the first step toward building non-negotiable habits that last.
