THE LONGEVITY CHECKLIST
Daily Habits for a Longer, Healthier Life A Practical Guide to Living Better, LongerBy John J MaddenRecorded TrackLength0m
About this audiobook
Living longer isn't about exotic interventions or expensive technology — it's about the small, repeatable choices you make from morning to night. Drawing on Blue Zones research, the science of aging, and behavior change, this practical guide distills what actually works into a clear daily checklist covering food, movement, sleep, stress, relationships, purpose, and environment. Rather than promising a complete overhaul, it shows you how to choose a few keystone habits, attach them to existing routines, and let consistency compound. The result: more vital years, not just more years. Begin where you are. Start small. Keep going.
Audiobook details
GenreHealth and Wellness
Length0 mins
Narrated byRecorded Track
FormatAudiobook
Publish dateJun 10, 2026
LanguageEnglish
Table of contents
1Introduction
26Protein, Especially as You Age
2Part I: The Foundation
27Fats Worth Eating
3Chapter 1: The Science of Living Longer
28What to Crowd Out
4Cellular Wear and Tear
29Sugar, Alcohol, and Honesty
5Inflammation: The Slow Fire
30When You Eat
Show all chaptersShow less
6The 80 Percent You Control
31The 80 Percent Rule
7What the Blue Zones Teach Us
32Your Eating Mini-Checklist
8The Bottom Line
33Chapter 5: Movement and Exercise
9Chapter 2: The Power of Daily Habits
34VO2 Max: The Strongest Predictor
10Why Motivation Fails
35Strength Training: Non-Negotiable After Forty
11The Compound Effect
36Zone 2: The Forgotten Pace
12How Habits Form
37HIIT: A Little Goes a Long Way
13Identity Over Outcome
38NEAT: The Background Score
14Part II: The Daily Checklist
39Mobility, Balance, and Falls
15Chapter 3: Morning Rituals
40Your Movement Mini-Checklist
16Hydrate Before You Caffeinate
41Chapter 6: Sleep — The Master Lever
17Get Outside Within an Hour
42How Much Is Enough
18Move Gently
43The Glymphatic Wash
19Eat Strategically — or Wait
44Anchor Your Schedule
20Time Your Caffeine
45Light, Temperature, Quiet
21Set an Intention
46What Wrecks Sleep
22Your Morning Mini-Checklist
47If You Cannot Sleep
23Chapter 4: Eating for Longevity
48Your Sleep Mini-Checklist
24The Mediterranean Foundation
49Chapter 7: Stress, Mind, and Resilience
25Plants First
50The Power of Breath
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