My Anti-Aging Routine: How I’m Building a Long, Healthy Life—One Habit at a Time

Some people want wealth. Some want success. But me? I want to live to 100, and live well.

I’m Ryan Fernando, and most people know me for my work in nutrition, blood sugar control, gut health, and genetics. But today, I want to talk about something deeper.

Because behind every diet plan, every supplement, and every lifestyle change, there is one shared goal:

Longevity with quality of life.

We don’t want to spend our later years dependent on hospitals, pills, or constant medical care. We want to move freely, think clearly, travel, sleep well, and wake up without pain.

And yet, modern conversations around ageing focus heavily on shortcuts—anti-ageing creams, biohacks, supplements, and quick fixes.

Here’s the truth most people miss:

Longevity Is Not a Product—It’s a Lifestyle

My anti-aging routine didn’t appear overnight.

I didn’t magically reverse my metabolic age in my 50s.

I built it—habit by habit, choice by choice.

After years of studying longevity research, Blue Zones data, and real-life case studies, one thing became very clear:

People who age well don’t do extreme things. They do simple things consistently.

They eat real food. They move daily. They sleep deeply. They manage stress. They live with purpose.

This is the foundation of my longevity lifestyle.

When people ask me, “Ryan, how do you look younger now than you did ten years ago?”

The answer is never money or genetics alone.

It’s the compounding effect of thousands of small, healthy decisions.

Those decisions fall into five core pillars that guide my anti-aging routine.

Pillar 1: The first is movement 

Movement is non-negotiable if you want to slow ageing naturally.

But I’m not talking about exhausting calorie-burning workouts.

I focus on movement that:

• Keeps joints mobile

• Preserves muscle mass

• Improves balance and reflexes

• Supports brain health

Not the “burn 500 calories” type, but the kind that keeps your joints open, your muscles alive, your reflexes sharp, and your mind alert.

I mix yoga for flexibility, 

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Karate for agility and discipline.

Strength training to slow down ageing by strengthening the muscle,  a currency that becomes more valuable with age as each year we lose 1% of our muscle mass. I don’t know about you but i do not have to slouch and walk with a cane when i am older. And it may sound like a lot, but for me, it’s simply play. The more I move, the more alive I feel. 

My routine includes:

• Yoga for flexibility

• Karate for agility and discipline

• Strength training to prevent muscle loss

After the age of 30, we lose nearly 1% of muscle mass every year. Muscle is not about aesthetics—it’s a key predictor of longevity.

And this isn’t just my philosophy. The Harvard Study of Adult Development shows that regular movement, especially a combination of strength, flexibility, and cardiovascular work, reduces inflammation, improves cognitive function, and slows age-related muscle loss. And even in The Blue Zones research it was found that the longest-living people in the world don’t do extreme workouts at one go; they simply move consistently throughout the day

Walking, stretching, lifting things, sitting on the floor and getting up again… it all keeps the body biologically young.

Pillar 2:  Sleep and Recovery: The Ultimate Anti-Aging Tool

If there is one anti-ageing secret I swear by, it’s sleep and i sleep the way nature intended.

I sleep early. I sleep deeply. And I protect my sleep like my life depends on it because it actually does.

There is comprehensive data that has repeatedly shown that good sleep slows cellular ageing, improves DNA repair, lowers inflammation, and sharpens memory. 

When I read that, it clicked for me: “No amount of nutrition or supplements can fix what poor sleep destroys.”So I made sleep a priority, and my body (and skin) thanked me. Read more here.

Pillar 3: Nutrition (Eat Food That Is Alive)

As I’ve grown older, my plate has become simpler.

I focus on:

• Fruits

• Vegetables

• Whole grains

• Good fats

• Clean protein

• Proper hydration

Not trends.Not extremes.

Just real food.

Large-scale research from Harvard School of Public Health shows that whole-food diets:

• Reduce chronic disease risk

• Increase lifespan

• Slow biological ageing

Processed food doesn’t just affect your weight.

It ages your:

• Skin

• Brain

• Hormones

• Immunity

Real food keeps you young—from the inside out.

Pillar 4: Stress and Ageing: The Silent Accelerator

Stress shows up everywhere:

• Skin

• Hair

• Gut

• Brain

That’s why I actively manage it through:

• Breathwork

• Yoga

• Grounding

• Acupuncture

These aren’t “wellness trends” for me. They’re survival tools.

Chronic stress shortens telomeres—the protective caps on your DNA that control how fast you age.

What lengthens them?

• Meditation

• Breath regulation

• Mindful movement

• Emotional balance

I don’t do this to look calm.

I do it because it slows ageing at a cellular level—and helps me stay composed as an entrepreneur and leader.

Pillar 5: Environment and Healthy Ageing

We underestimate the environment more than anything else. 

Where you live. What you breathe. What light you wake up to. What noise surrounds you. It all affects how your body ages. And given the fact that the AQI of the country is as poisonous as breathing cigarettes, i try my best to control what i can around me because reducing exposure to pollution, toxins, and chronic noise can dramatically lower inflammation and slows the decline in lung and heart function.

That’s why I live where the air is cleaner. Why I step out into sunlight every morning. I grow plants in my terrace and protect my home environment like a sanctuary. I also keep the use of heavy chemicals as low as possible because the air you breathe indoors matters as much as the air you breathe outdoors.

These five choices movement, nutrition, recovery, stress and environment,  they’re not trends for me. They’re the way I show up for my body every single day. And together, they keep my metabolic age young, my mind sharp, and my spirit strong.

But here’s what I truly want you to understand: Longevity is not about trying to live forever.It’s about making every year you live worth living.

It’s about building a life where you can bend, lift, breathe, think, feel, and move freely… even at 60, 70, 80, or 100. It’s about making choices today that your future self will look back at and say, “Thank you for taking care of me.”

And if you’re ready to take that step, to eat better, move smarter, sleep deeper, reduce stress, and build habits that genuinely slow ageing, I would love to guide you.

Join me in this journey of living well, living consciously, and living long.

Personalized Diet Plan

Because good health is not about adding years to your life 

It’s about adding life to your years.