Live Long, Stay Strong: 10 Health Commandments

The Blueprint for Living Long and Staying Strong Is Simple—But Not Easy

Dr. Tony Mathews is an Endocrinologist and Longevity Medicine Specialist with fellowship training in Endocrinology and Preventive Cardiology. He is board certified in Internal Medicine, Endocrinology, Clinical Lipidology, and Obesity Medicine, with over 12 years of experience. For the past three years, he has been honored to serve this community—helping people like you live longer, healthier lives by preventing and managing chronic disease.

Mathews explains, "I have found that we all want more than just a long life—we want a healthy one. We want to feel vital, strong, and full of purpose for as long as possible. This is the concept of healthspan, and it's what drives my personal commitment to wellness."

"These are the 10 Health Commandments I strives toward every day to build a longer, stronger life—principles he hopes will guide you on your own journey."

1. Fuel Wisely: Eat Real Food – Think Apple, Not Apple-Flavored Snack
What you eat becomes who you are. Pick an evidence-informed nutritional style that works for you. Prioritizing whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains provides the essential nutrients, fiber, and energy needed for optimal function and disease prevention. Support a healthy gut microbiome by including fiber and fermented foods in your diet.

2. Hydrate Intelligently: Drink More Water – Your Body Craves It
Your body is over 60% water. Every cell, tissue, and organ in your body needs water to function properly. Proper hydration aids digestion, nutrient absorption, temperature regulation, waste removal, and even cognitive performance. Make water your go-to beverage throughout the day and aim for 6–8 cups daily. Minimize sugar-sweetened beverages.

3. Strengthen Your Heart & Lungs: Keep the Engine Running
Move as much as possible each day. Aim for at least 150 minutes of moderate-intensity aerobic exercise—like brisk walking, cycling, or swimming—or 75 minutes of vigorous-intensity activity per week. Include high-intensity interval training, especially when you're short on time.

4. Build & Maintain Muscle: Your Foundation to Carry You Through Life
You can lose up to 40% of your muscle mass between ages 30 and 70. It’s easier to build muscle today than it will be tomorrow. Incorporate resistance training 2–3 times a week to build muscle today and maintain it tomorrow—your future mobility and independence depend on it.

5. Champion Rest and Recovery: Sleep Is Your Body’s Reset
Sleep is not a luxury; it’s a biological necessity. During sleep, your body undergoes critical repair processes, consolidates memories, and regulates hormones. Aim for 7–8 hours of quality sleep each night. Sleep consistency is just as important as duration, so try to go to bed and wake up at the same time every day.

6. Do No Harm: Avoid Known Toxins
Smoking remains a leading cause of preventable death and disease. If you smoke, there are many resources to help you quit. Similarly, while moderate alcohol consumption may be acceptable for some, excessive intake can harm your liver, brain, and significantly increase your risk of cancer.

7. Cultivate Stress Resilience: Teach Yourself to Bounce Back
Chronic stress can negatively affect nearly every system in your body. While stressors are an inevitable part of life, developing resilience helps you adapt and recover. Practices like mindfulness, deep breathing, journaling, and spending time on hobbies can significantly boost your ability to cope effectively.

8. Nurture Your Mind: It Is Your Greatest Asset
Your mental health is deeply linked to your physical health. Take proactive steps to care for your emotional and psychological well-being. This includes practicing self-compassion, acknowledging your feelings without judgment, and engaging in activities that bring you joy. Keep your mind sharp with new skills, creative pursuits, and meaningful conversation—and recognize when professional support may be helpful.

9. Connect for Longevity: Forge Strong Social Bonds
Humans are wired for connection. Meaningful relationships offer emotional support, reduce loneliness, and can even improve physical health and longevity. Make an effort to nurture existing relationships and cultivate new ones by joining groups, volunteering, or simply reaching out to friends and family.

10. Reconnect with Nature: Find Your Outdoor Sanctuary
Spending time outdoors has been shown to reduce stress, improve mood, and increase physical activity. Whether it’s a walk in a local park, tending a small garden, or taking a weekend hike, make time to connect with the natural world. Even short, regular exposure to nature offers real benefits.

Let’s Build Your Healthspan Together

Ready to take the next step on your path to a longer, stronger life? Discover proactive health and longevity care with Dr. Tony Mathews and the team at Sequoia Medical 360—Your Partner In Proactive Health.

Dr. Tony Mathews is a Dual Fellowship-Trained, Quadruple Board-Certified Endocrinologist and Longevity Medicine Specialist with over 12 years of experience, who has spent the past 3 years serving our local community.

Sequoia Medical 360 is a Concierge Medical Practice based out of Bronxville and serves the Westchester community.

Call 914-292-0300 today and take the first step toward a healthier, stronger future—right here at home.