Additional Coverage:
- A longevity researcher shares his 4 habits for healthy aging, including outdoor stair-climbing and socializing more (businessinsider.com)
Longevity CEO Shares Personal Transformation: From “Athletic-ish” to Anti-Aging Advocate
SEATTLE, WA – Matt Kaeberlein, CEO of healthcare technology company Optispan and a prominent longevity researcher, has undergone a significant personal transformation, adopting new habits aimed at improving his health and quality of life as he ages. Despite dedicating his career to the science of healthy aging, Kaeberlein, 54, admits his own lifestyle wasn’t always aligned with his research.
“I’ve been lucky that I haven’t had any major health concerns,” Kaeberlein shared with Business Insider. “I’ve been relatively healthy despite not living a particularly healthy lifestyle.”
His shift began a few years ago, culminating in 2023 when he transitioned from a professorship at the University of Washington to lead Optispan. This move, he explains, provided a fresh perspective on longevity, emphasizing not just extended life, but sustained quality of life.
“We’re talking about quality of life for as long as possible, and that’s where lifestyle really has a huge impact,” he stated. This realization spurred him to implement substantial changes across his diet, exercise regimen, and even his social connections.
Overhauling the “American Diet”
Kaeberlein identifies his diet as the area requiring the most drastic changes. Moving away from a “pretty typical American diet” characterized by frequent consumption of hamburgers and loaded nachos, he now prioritizes moderation and reducing ultra-processed foods.
“I like meat, but I don’t eat steak every day,” he noted, explaining his focus on reading food labels and choosing options with significantly less added sugar. This conscious effort stems from the understanding that ultra-processed foods are linked to various health risks, including cardiovascular disease, cancer, and diabetes.
After just six months, Kaeberlein observed a change in his palate. “If you had asked me 10 years ago, would I be going out to dinner and ordering a salmon salad as opposed to a steak or a hamburger, I’d probably say, ‘no way,'” he recounted. “You can make habits.”
The “Sobering” Truth About Alcohol
While Kaeberlein never struggled with sleep, tracking his sleep patterns revealed a clear correlation between alcohol consumption and reduced sleep quality. “Everybody who wears a sleep tracker learns alcohol trashes your sleep,” he confirmed.
During the pandemic, he and his wife developed a habit of daily drinking, often sharing a bottle of wine. Recognizing this led to “chronic sleep deprivation” and “empty calories,” Kaeberlein made a decisive change: no longer keeping alcohol in the house.
This simple rule has significantly curbed their consumption. “My wife and I will go out to dinner once a week and have a couple of glasses of wine,” he explained.
Beyond improved sleep, he’s noticed better food choices and a boost in self-esteem. “Most people know when they are ‘drinking too much’ and don’t feel great about it,” he said.
“So when you stop, you feel better about yourself.”
Embracing Strength and Stamina
Describing his younger self as “athletic-ish,” Kaeberlein’s approach to exercise has become far more intentional. He now dedicates four days a week to strength training, a crucial component for building muscle and promoting healthy aging. The remaining days are focused on zone 2 cardio, such as walking, biking, or using an elliptical machine.
He and his wife also maintain an active lifestyle, enjoying hiking and a weekly “cardio challenge” of climbing 130 stairs ten times. This routine has demonstrably improved his VO2 max, a key indicator of heart strength and longevity.
Kaeberlein attributes his current peak physical condition to consistent resistance training, increased lean protein intake, and weekly testosterone injections.
Nurturing Social Connections
Recognizing the vital role of strong social bonds in healthy aging, Kaeberlein has made a conscious effort to prioritize his friendships.
“It’s very common for men my age to not have a lot of relationships,” he observed, particularly outside of immediate family. He has actively reached out to long-time friends, noting how effortlessly they reconnect.
This renewed focus has also made him more open to social engagements. Where he once cherished alone time and declined dinner plans, he now tries to “usually say yes” to invitations, understanding the profound impact of social connection on overall well-being.