4 healthy aging habits that a longevity doctor follows most days, including strength training

• Dr. Julie Chen, an integrative medicine physician, has a few longevity habits to reduce her risk of disease.
• She said it's preferable to prevent instead of treat disease.
• Chen strength-trains, prioritizes sleep, and practices intermittent fasting.

Dr. Julie Chen, an integrative medicine physician, is a big fan of preventive habits.

"If someone's at the precipice of disease, it's much easier to recover them than it is for them to fall off the cliff and try to get them back," whether they're at risk of cardiovascular disease or type 2 diabetes, she told Business Insider.

"For people to stay really healthy and optimize their longevity and functionality, it's about staying ahead of that curve," Chen, an advisor for the Buck Institute for Research on Aging and the chief medical officer of the precision medicine company Radence, added.

Over the past decade, her work and research has inspired her to pick up multiple longevity habits, from prioritizing her sleep to adding more strength training to her routine.

She prioritizes sleep — and tested for sleep apnea

Out of all her longevity habits, Chen said sleep is the one of the most important, as lack of sleep is linked to a higher risk of health issues like cardiovascular disease and type 2 diabetes.

She aims to get seven to eight hours of sleep a night, as recommended by doctors.

Chen also got tested for sleep apnea, a condition where breathing stops during sleep and leads to drops in oxygen levels, even though she doesn't really snore and isn't overweight — two common risk factors. While the process involved first an at-home test and then a study at a clinic, she appreciated having peace of mind. Doctors are divided over whether it is beneficial for people to get tests when they don't have any concerning symptoms or risk factors.

"Knowing how important sleep is for brain and cardiovascular health, I did get that done," she said. "I'm also a big fan of not guessing at your health."

Her workouts mix cardio and compound strength exercises

Chen aims to work out six mornings a week for at least 30 minutes, ideally 45, opting for a mix of strength training and cardio.

She starts on a Peloton bike or treadmill for about 20 minutes, then for the rest of the time does ab, leg, and arm work, focusing on compound exercises that target several body parts at once. She loves combining a squat with an overhead press or holding planks to activate her arms and core muscles.

When she was younger, she did more cardio and would regularly go on six to seven-mile runs. As she's gotten older, she's incorporated more strength training to build up her muscle mass, which naturally depletes with age.

She sees exercise is one of her most important habits. "Exercise is a huge factor for cardiovascular health, brain health, metabolic health, almost everything," she said.

She rotates her meals and takes supplements to get enough nutrients

Dietitians typically recommend getting nutrients from whole foods, and Chen makes sure to rotate her meals to get as many different ones as possible.

She usually includes a protein base, like roast chicken, grilled salmon, or shrimp, and vegetables like mixed greens, spaghetti squash, pea sprouts, broccoli, cauliflower, cucumbers, and bell peppers. Eating a wide variety of whole foods has a range of health benefits, including boosting gut health by diversifying the gut microbiome.

"Without the foundation of the right kind of diet, it's very hard for the body to build or for it to heal," Chen said.

When it comes to vegetables, Chen prioritizes eating the rainbow given their high fiber content and anti-inflammatory benefits.

"Sometimes, people will just eat spinach and that's the only salad they eat," she said.

Chen also gets regular blood work to check her vitamin levels, and takes supplements, like B vitamins and vitamin D, to fill any gaps. She said that because of modern mass food production practices, foods might be selected for their shelf life and appearance over their nutritional density. Supplements can help when intake or absorption is limited.

"If there are any days where I don't get to control my diet as much, I look at what else I need to do, she said, such as taking protein supplements.

Intermittent fasting and green tea help her energy levels

On most days, Chen practices intermittent fasting, a form of time-restricted eating. While intermittent fasting schedules can vary, Chen doesn't eat between 9 p.m. and 2 p.m.

Research suggests that intermittent fasting has some benefits, like helping to control blood sugar levels. Because it can result in calorie restriction, some people find it helpful for fat loss, but the results can be mixed.

Chen said "everyone is different" and recommended working with a clinician to figure out if intermittent fasting is right for you. It isn't recommended for those who have struggled with disordered eating, for example.

In her case, she has found it "very helpful" in helping her body feel less inflamed. Some research suggests fasting can reduce certain markers of inflammation.

While she fasts, she has as much green tea and water as she wants. Green tea is associated with multiple health benefits, such as good brain and cardiovascular health and possibly helping lower cholesterol.

"Again, not cooking cutter — there are definitely things that people need to watch out for," Chen said. If you have a history of heart rhythm issues, she suggested talking to a doctor before introducing more caffeine into your diet.

In her case, she likes getting a steady stream of caffeine and antioxidants throughout the day.