How to Slow Aging With 8 Simple Health Choices
By: Brian Hoeflinger, MD
December 21, 2025 | #68
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Disclaimer: Opinions are my own. Not medical advice.
Medical Trivia of the Week
Which organ produces erythropoietin, a hormone that stimulates red blood cell production? (the correct answer is at the end of this email)
- A) Kidneys
- B) Liver
- C) Bone marrow
- D) Spleen
Simple Choices That Can Slow Aging
As I grow older, I worry more and more about staying healthy. In that process, I came across something called Life’s Essential 8, put out by the American Heart Association in 2022.
These are real, practical action steps you can take to help slow down the aging process, not just how old you are on the calendar, but the age of your cells, also known as your biological age.
The study I’m referring to analyzed data from more than 6,500 adults who participated in the 2015–2018 National Health and Nutrition Examination Survey. This is what the researchers found.
People who met more of the Life’s Essential 8 criteria had a biological age that was, on average, six years younger than their actual age. On the other hand, those who scored lower on the Life’s Essential 8 were more likely to have a biological age that was older than their chronological age.
What this tells us is important. Both health factors and lifestyle choices directly influence how well we age. Even more importantly, these are choices you can start incorporating today to help you live a longer, healthier life. Below are the Life’s Essential 8.
1. Eat Healthy
Focus on whole foods like fruits, vegetables, nuts, seeds, lean meats, and healthy oils such as olive oil. What you put into your body is crucial for good health and longevity.
2. Be Active
Aim for at least 2.5 hours of exercise per week. This doesn’t have to be hardcore workouts. Walking, biking, swimming, and yoga all count. Anything that keeps your body moving is beneficial.
3. Prioritize Sleep
Getting 7–9 hours of quality sleep each night is essential. Sleep promotes healing, improves brain function, and lowers your risk of chronic disease.
4. Avoid Tobacco
Avoid inhaled nicotine, including cigarettes, e-cigarettes, and vaping. Smoking harms nearly every part of your body. Harmful chemicals enter your lungs, move into your bloodstream, and spread throughout your entire system. Quitting smoking lowers your risk of early death and smoking-related illnesses, including cancer.
5. Maintain a Healthy Weight
Strive for a body mass index (BMI) of less than 25. BMI is a numerical value of your weight relative to your height. Maintaining a healthy weight is key to avoiding chronic disease.
6. Lower Your Cholesterol
High levels of LDL (“bad”) cholesterol increase your risk of heart disease and stroke. Try limiting sugary drinks, processed foods, red or processed meats, and refined carbohydrates. Aim for an LDL cholesterol level of less than 120 mg/dL.
7. Keep Blood Sugar in Check
Consistently high blood sugar can damage your heart, brain, eyes, kidneys, and nerves. Many people are prediabetic and don’t even know it. Routine checkups with your doctor are essential.
8. Control Your Blood Pressure
Chronically high blood pressure damages blood vessels and can lead to heart attack, stroke, kidney failure, and blindness. Consider purchasing a home blood pressure monitor and check it regularly. Strive for a blood pressure below 120/80.
The Bigger Picture
Now that you’ve learned about Life’s Essential 8, why not try incorporating as many of these habits as possible?
Longevity isn’t just about how long you live. It’s about how well you live those extra years, ideally without major health problems. You can decrease your biological age below your actual age by taking care of your body and committing to your health.
I know it’s not easy. It takes effort and consistency. But the return on that investment is enormous when it comes to living a long, healthy, and meaningful life.
Impactful Quote of the Week
"What lies behind us and what lies before us are tiny matters compared to what lies within us.”
- Ralph Waldo Emerson
All my best,
Brian Hoeflinger
P.S. - if you enjoyed this newsletter, you may enjoy my podcast and/or my book that details my life as neurosurgeon and the loss of my oldest son, Brian (see below a synopsis).
Check out My Book
Life and Death . . . Two words with such opposite meaning and which inflict such contradictory emotions and yet are so closely intertwined in our lives. As parents, we bring meaning and life into this world through our children. Our lives become defined as a result. We learn the joy, hardship, and responsibility of shaping an innocent life. But a day will come when that life will be taken. For some, death will come too soon. This is the story of my son, Brian Nicholas Hoeflinger, who died unexpectedly at age 18.
https://doctorhoeflinger.com/products/the-night-he-died-the-harsh-reality-of-teenage-drinking
Check out My Podcast
The Hoeflinger Podcast is about more than medicine, it’s about living a fuller, healthier, and more meaningful life. My son, Kevin, and I discuss medicine, health, fitness, lessons learned from personal tragedy, family, and purpose. Along the way, we invite inspiring guests to bring fresh insights and perspectives. Watch or listen to the podcast below.
YouTube: Click here
Apple Podcasts: Click here
Spotify: Click here
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Medical Trivia Answer:
The correct answer is A) Kidneys
*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.
