How I Plan to Live a Long and Healthy Life
By: Brian Hoeflinger, MD
December 7, 2025 | #67
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Disclaimer: Opinions are my own. Not medical advice.
In partnership with V14
Medical Trivia of the Week
Which brain region is first affected in age-related memory decline? (the correct answer is at the end of this email)
- A) Prefrontal cortex
- B) Amygdala
- C) Hippocampus
- D) Cerebellum
How to Improve Your Healthspan (Not Just Your Lifespan)
We often talk about living longer, but what about living better?
As a doctor, I see patients who are living a long time, yet many of them suffer from extensive medical problems. They’ve achieved a long lifespan, but not a long healthspan. Their mobility is limited. Their independence is restricted. Their quality of life is poor.
I see this far too often and I realize that I'm getting older too. I'm now 61 and I feel myself slowing down. Thus, I focus much more these days on prioritizing my healthspan as much as my lifespan. The goal is to prevent health problems before they begin.
You see, most people go through life with the mindset that if they ever get sick, they’ll just treat it, recover, and move on. And for a while, this strategy works. Until it doesn’t.
Poor health eventually catches up with you, and suddenly your life becomes restricted. Recently, I had a patient in my office who just wants to walk. All he wants is to be able to walk to his mailbox and get his mail. Just thirty steps or so. And he can’t. We often take the simplest things in life for granted, until it is too late.
My goal moving forward is simple: maximize my health while I maximize my years. Prevention is key. Why wait until I’m sick to live as healthy of a lifestyle as I can. Maintaining good health is vital to longevity. Obviously, there are genetic factors that play a role in health. Some people are clearly healthier because they carry “good family genes," but there are plenty of other factors that you can take control of to stay healthier. And it is these lifestyle changes that I intend to continue to incorporate into my daily life in order to improve my health and my longevity.
The Pillars of Longevity You Can Improve Today
I’ve researched health, longevity, and healthspan extensively and been a neurosurgeon for the past 26 years. I've also done my best to be healthy throughout my life and experimented with many things. Despite all the complexity, the same core principles show up again and again.
1. Regular Exercise: Your Body Is Built to Move
Regular exercise is probably the single most powerful lever you have.
Exercise improves:
- Heart health
- Brain function
- Muscle strength
- Bone density
- Immune function
- Metabolic health
And it reduces the risk of:
- Heart disease
- Diabetes
- High blood pressure
- Dementia
Aim for at least:
- 150 minutes of aerobic activity per week
- Strength training 2–3 times per week
But remember, perfection is not required. Something is always better than nothing. Keep moving.
2. Diet: Eat Clean, Whole Foods
We all aspire to eat healthy but we must if we are to stay healthy into our later years. There is just no way around it. Your body requires clean energy to function at its peak level. Give it what it needs or pay the penalty later.
Quality fuel → quality health
Poor fuel → poor health
Eat more whole foods:
- Fruits
- Vegetables
- Whole grains
- Lean proteins
Avoid (as much as possible):
- Processed foods
- Refined sugars
- Saturated fats
- Fast foods and desserts
Eating healthier definitely pays off in the end. But life can at times get in the way and you may eat less than perfect. That’s ok! As long as you try your best and aim to be consistent. Get back on schedule with your healthy eating as soon as possible when you notice you have slipped.
With my busy lifestyle, I sometimes can't take in all the nutrients and minerals that my body requires to flourish. For this reason, I take supplements to fill the gap in my diet. Supplements are not a replacement for eating healthy but they can give your body what it needs when you are not. I think of them as a helpful safety net.
In Partnership with V14 Longevity Reds
As I’ve gotten older, I’ve become much more intentional about supporting my long-term healthspan, especially my energy, brain health, and overall vitality. Even with a healthy diet, it can be difficult to consistently get all of the nutrients, antioxidants, and polyphenols our bodies need daily.
About three months ago, I started incorporating V14 Longevity Reds into my routine. What interested me most was the 14 longevity-focused ingredients designed to support healthy aging at a cellular level.
Since adding it to my daily routine, I’ve simply felt that it complements the lifestyle choices I’m already making: regular exercise, eating well, managing stress, and focusing on prevention. It fits naturally into the broader effort I’m putting toward improving my healthspan and my life.
V14 includes a blend of red superfoods, polyphenols, and antioxidants formulated to support:
- Heart health
- Brain function
- Healthy inflammation levels
- Energy and vitality
- Longevity and cellular health
It’s quick, it tastes good, and it’s an easy way to support my daily goals, especially on busy days.
Click below to learn more!
Use code "DRHOEFLINGER" for 30% OFF your first order
3. Sleep
Your body requires sleep to rejuvenate and repair itself. Prioritize quality sleep like your life depends on it.
During sleep:
- Your brain clears toxins
- Your muscles repair
- Your hormones rebalance
- Your immune system strengthens
As you sleep, your body is actively working on your health. There is an evolutionary reason why sleep has never changed. For early humans, not needing to sleep would have allowed for more hours to hunt and gather food. And being awake more would allow for greater safety from predators or enemies instead of being vulnerable to attack during sleep. Yet through evolution, sleep has persisted. Our species has maintained the need for sleep, exemplifying its importance. Your goal should be to get at least 7-9 hours of quality sleep every night. Your body needs it.
4. Avoid What Harms You
Some things destroy your health, no matter how well you do everything else. You should aim to eliminate these from your life.
Smoking
One of the worst thing you can do for your body. It has been proven to increase the risk of cancer, stroke, heart disease, and chronic lung damage. It may not be easy to quit, but it is one of the best things you can do for your health.
Likewise, excessive alcohol use can lead to all kinds of medical problems and even cause cancer. Try to limit alcohol to a minimum or better yet stop it all together if possible. You just have to realize that certain things are bad for you and will cause harm to your body. If you want to maximize the quality of your health and live a longer healthier life then you have to start making some tough decisions. In the end, it’s your body and your choice.
Excessive Alcohol
Excessive alcohol use can lead to all kinds of medical problems and even cause cancer. Try to limit alcohol to a minimum, or better yet, stop it all together if possible. You just have to realize that certain things are bad for you and will cause harm to your body. If you want to maximize the quality of your health and live a longer, healthier life, then you have to start making some tough decisions. Ultimately, you must prioritize what matters most to you. It’s your body and your choice.
5. Take Care of Your Brain
Longevity is not just physical, it’s mental. We must take care of our mind in order to age well.
Manage Stress
Everyone experiences stress. You can’t avoid it but you do need to learn to manage it. Stress leads to illness. In a nutshell, chronic stress raises cortisol, which contributes to:
- High blood pressure
- Heart disease
- Weakened immunity
- Sleep issues
- Depression and anxiety
- Digestive problems
- Chronic pain
Try meditation, breathing exercises, counseling, or simply quiet time each day to combat stress
Stay Social
Human connection is medicine. Maintaining good social interactions has been shown to be important for good health. When we are happier, we are healthier. Happiness and longevity are directly linked.
You don’t need a big circle, even one close friend can help improve your health and wellbeing.
Prevention Is the Path Forward
Living longer is not enough. Living better is the goal. Yet, too many people wait until they’re sick to start caring about their health. By then, the damage is often already done.
I believe the most powerful form of medicine is preventative medicine, choosing a lifestyle today that prevents disease tomorrow. You have more control than you think. Small changes, made consistently, can profoundly change your healthspan and lifespan. Your future self is depending on you.
Use code "DRHOEFLINGER" for 30% OFF your first order
Impactful Quote of the Week
"Discipline is choosing what you want most over what you want now."
- Abraham Lincoln
All my best,
Brian Hoeflinger
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Medical Trivia Answer:
The correct answer is C) Hippocampus
*Disclaimer: This newsletter and blog is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this newsletter and blog or materials linked from this newsletter and blog is at the user’s own risk. The content of this newsletter and blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay seeking medical advice for any medical condition they may have and should consult their healthcare professionals for any such conditions.
