1- Do something very hard once a year 

Identify what drives you and, along those lines, choose a challenge where failure is a possibility. Whether it’s completing a marathon, climbing a mountain, or tackling a Hyrox event, signing up for a new adventure holds you accountable and marks day one of a purposeful path. 

Break down your objective into attainable steps and train with intention. Remember, the process is as transformative as the outcome. 

WHY: Pushing your limits once a year builds resilience, fosters renewal, and leaves you with an undeniable sense of accomplishment.

2- Learn what spikes you

Your metabolic health–reflected through insulin sensitivity–is foundational to many pillars of health and longevity. 

With their recent accessibility, Continuous Glucose Monitors (CGM) have become must-try tools to help you discover your metabolic rhythm–or metabotype–and empower you to optimize your nutritional habits. 

Wear one to understand how your body metabolizes your favorite foods and copes with lifestyle factors. 

Subscribe to popular personalized nutrition platforms, or devise your own experiment : test different meal timing and food combinations, track factors such as stress levels, sleep quality, physical activity, or hormonal cycles. 

WHY: Knowing what spikes or steadies your blood glucose gives you control over your energy, focus and overall well-being. 

3- Master your sleep routine 

All aspects of performance depend on recovery–and sleep remains its most effective ally.

Consumer-grade sleep trackers are commonplace. Choose one that suits you–smartwatch, band, ring, or other bedside sleep tracking devices–but be mindful of its purpose and limits. The goal is to assess and improve sleep quality, not create anxiety. 

Build healthy bedtime habits to optimize your sleep hygiene: set a regular bedtime, keep the bedroom cold and dark, avoid screens before and in the bedroom, and embrace relaxing rituals like reading or breathwork. 

WHY: Better sleep is more than rest, it’s the foundation of performance and longevity.

4- Put down your phone

The sedentary and loneliness crisis fueled by screen time is real, and it’s taking a toll on our health, one scroll at a time

Take action: seek disconnection retreats, analogous activities, or join IRL sports or run communities. 

Stand tall. Prolonged sitting and bending over smart screens lead to postural defects, weakened pelvic muscles and chronic pains–harmful to healthspan.

WHY: Counter isolation, rest your brain, and reconnect with your surroundings.

5- Reconnect with your inner self

Build moments of mindfulness into your routine. Whether it’s meditating, praying, or exploring breathing and sound therapy, these practices help reduce stress, manage anxiety, and support recovery—essential pillars of long-term well-being.

Think of it as Spirituality as a Service: a regular, intentional reset for your mind and body.

WHY: Longevity starts from within.

6- Read something hard once a day

Challenge your brain daily by reading something complex or unfamiliar—be it scientific, thought-provoking or outside your usual interests. Step beyond your comfort zone and confront new ideas or topics. 

This is not just an intellectual exercise, it’s a testament to curiosity and lifelong learning.

WHY: A sharp mind fuels better decisions and resilience—essential for sustaining high-performance in all aspects of life.

7- Raise the bar, lift heavy

Strength is the foundation to healthspan. Join the movement and start lifting heavy. Powerlifting is gaining traction–among men and women–as it reflects a cultural shift and a general understanding of the importance of muscle mass and strength in mobility, metabolic & bone health, and longevity.

Make it more than a passing trend. Get a head start and make the most of your strengthspan–your ability to build and maintain muscle health.

WHY: Strong muscles protect bone and joint health, reducing the risk of falls and resulting disabling injuries.

8- HIIT big gains

High-Intensity Interval Training or HIIT can elevate your cardiovascular ceiling, add explosiveness in your step, and improve your general metabolic capacity, or VO2max. 

Time-efficient, HIIT sessions are well-suited for exercise snacking and can easily be integrated into your training program.

HIIT also contributes to improving VO2max or slowing its age-related decline, keeping you fit-for-age and ahead of your peers.

WHY: VO2max is a guarantee to successful longevity. 

9- Feed your muscles

Beyond their muscle-building and repairing properties, protein are essential for fending off sarcopenia and maintaining bone health. The importance of consuming the appropriate amount of high-quality protein increases with age and physical activity level. 

Incorporating protein into every meal ensures a steady supply of muscle building blocks–amino acids, optimizing muscle synthesis and supporting the energy, immune, and hormonal systems.

WHY: Prioritizing protein becomes a key strategy for strength and mobility—keys to aging well.

10- Power of compounding

Small healthy habits compound into big gains. Whether it is doing foot and toe strengthening exercises, adding a simple skincare routine or diving in contrast therapy, finding the habit(s) you enjoy and can sustain is key. 

WHY: Healthy habit staking builds momentum and reinforces long-lasting engagement in your health and well-being.

Happy Holiday season from all of us at LangLeven ! 🎊

For 2025, we are hoping to hear from you … more to come.