Inspired by insights from Dr Darshan Shah on Dr Rangan Chatterjee’s podcast, “The Most Important Daily Habits That Could Add Decades to Your Life & Keep Your Brain Young.”

Introduction

I loved this podcast! I’ll be honest — I expected it to be the usual longevity advice I’ve heard many times before, but it genuinely surprised me. I came away with new ideas and a fresh perspective, so if you’ve got a moment, it’s definitely worth a listen. I’ve summarised the key points here for you.

In today’s world, many of us end up thinking about our health only when something goes wrong. A refreshing message from longevity expert Dr Darshan Shah, shared during his conversation on Dr Rangan Chatterjee’s podcast, is that small, consistent habits can have a huge impact on how we age — physically, mentally, and cognitively.

This article pulls together those key ideas in a simple, practical way.

Why Prevention Matters

Most long-term health issues — from heart disease to cognitive decline — aren’t simply the result of genetics. They’re shaped by day-to-day lifestyle patterns such as:

  • diets high in ultra-processed foods
  • long stretches of sitting
  • chronic stress
  • inflammation from gut and oral health issues
  • exposure to environmental toxins

The encouraging part? These factors are largely modifiable, and improving them doesn’t require perfection.

The 80/20 Principle: Focus on What Really Matters

Dr Shah emphasises a simple idea: 20% of the right habits create 80% of the benefits. No extreme programmes, no endless optimisation — just a handful of fundamentals done well.

Here are the ones that matter most:

1. Move Often (Not Just During Workouts)

A daily workout is great — but it can’t undo hours of sitting. Research suggests that the real issue in modern life is sedentary time, not a lack of intense exercise.

A simple fix is the “exercise snack”:

  • stand up and move for 3–5 minutes every 45 minutes
  • stretch, walk around, or do light mobility work
  • aim for around 8,000 steps a day, ideally outdoors

Walking in particular has incredible benefits for stress, digestion, blood sugar control and cardiovascular health.

2. Reduce Ultra-Processed Foods (UPFs)

UPFs are engineered to be hyper-palatable and addictive. They’re also strongly linked with inflammation, metabolic issues, and long-term health risks.

You don’t need a perfect diet — but cutting down UPFs is the single biggest nutritional win.

A simple 80/20 approach:

  • plan a few easy meals with 2–4 whole ingredients
  • repeat them on busy days to reduce decision fatigue
  • let whole foods naturally increase as UPFs naturally fall away

3. Support Gut and Oral Health to Reduce Inflammation

Low-grade, chronic inflammation plays a major role in conditions like heart disease and Alzheimer’s. Much of this inflammation starts in the gut and even the mouth.

Helpful habits include:

  • reducing UPFs
  • prioritising fibre-rich vegetables
  • maintaining good oral hygiene
  • staying hydrated
  • managing stress, which directly affects gut function

4. Reduce Everyday Toxin Exposure

We’re exposed to more synthetic chemicals now than at any other point in human history. While you can’t eliminate them entirely, small changes can significantly reduce your overall load.

Simple swaps include:

  • avoiding heating food in plastic containers
  • choosing glass or ceramic instead
  • using reusable water bottles
  • avoiding hot drinks in takeaway cups (which are lined with plastic)

5. Become the CEO of Your Own Health

You don’t need to track dozens of numbers or become a biohacker. What Dr Shah suggests is simply being proactive, not reactive.

That can look like:

  • asking your GP for routine checks on blood sugar, cholesterol, inflammation and blood pressure
  • using a wearable if you enjoy data (steps, sleep, HRV)
  • paying attention to trends, not one-off readings
  • noticing how lifestyle changes affect your energy, mood, sleep and recovery

It’s about staying informed early — not waiting until symptoms appear.

Smart Supplementation (Optional)

Supplements aren’t a substitute for lifestyle, but some can be helpful once the basics are in place. Commonly discussed options include Vitamin D3/K2, Omega-3s, and Creatine. Always speak to your GP before starting anything new, especially if you have underlying conditions or take medication.

How MMC Fits In

Massage isn’t a magic cure — but it does support many of the fundamentals above. At Massage Matters we help people:

  • reduce stress and rebalance the nervous system
  • move more comfortably and freely
  • support recovery from training
  • maintain healthy soft tissue function
  • feel more connected to their bodies

In other words: we help support the “80%” that matters most.

Disclaimer

This article reflects my interpretation of expert discussions and is for general informational purposes only. It is not medical advice. Please speak to your GP or a qualified healthcare professional for personalised guidance or if you have concerns about your health.