Longevity Doctor Shares Daily Habits for a Long, Healthy Life

Dr. Poonam Desai, a longevity medicine physician and former emergency room doctor, has outlined her daily routine for promoting long-term health and wellness, emphasizing practices she recommends to her patients.

Desai, who began formally practicing longevity medicine in 2017, prioritizes sleep as the foundation of her health regimen. “Sleep is my number one thing for longevity,” she told CNBC Make It, highlighting consistent bedtimes and reducing evening blue light exposure through red lighting in her bedroom.

Variety of brown nuts on brown wood panel high angle photo | Source: Pexels

Her physical health routine includes daily walks enhanced with a weighted vest and strength training three times a week. As a postpartum mother, Desai stresses the importance of resistance exercise to counter bone loss and maintain muscle mass.

For brain health, Desai avoids ultra-processed foods and focuses on a plant-based diet rich in omega-3s, leafy greens, nuts, legumes, and spices. “I aim to have 60 different plant foods a week,” she said, noting that she reads every food label carefully.

Social connection also plays a key role. Desai ensures at least one deep daily conversation with a friend or family member, often by phone. “You never want to go an entire day and not have a deep conversation with somebody,” she said.

Inside the head is a white brain-shaped area | Source: Pexels

Her hydration and beverage routine includes fiber-rich chia water, matcha lattes, and homemade turmeric-based immunity drinks. Though she avoids alcohol, she aims to make non-alcoholic beverages enjoyable and functional.