Dr. Suzanne Ferree is a human performance and longevity expert who sees patients in their mid-40s to mid-60s and equips them with practices for optimal health. Ferree has been studying longevity since 2014.
“Originally, I was seeing a lot of older patients that were already in disease state, and I started to realize I needed to be able to catch them earlier,” says Ferree, who is also the founder of Vine Medical Associates in Georgia, where she serves as the senior physician.
She realized the sweet spot for improving health outcomes later in life for older adults is midlife between the ages of 45 and 65.
“That’s where I feel like I can make the most impact, and where the patients, if they do [make] some changes, can make the most impact,” she says.
At 53 years old, much of what Ferree shares with her patients she incorporates in her own routine. Here’s how she structures her life to improve her healthspan.
This interview has been edited and condensed for clarity.
‘I believe that muscle’s the currency of aging’
CNBC Make It: What are some things that you’re doing to keep your body healthy?
One of the things I love is an app called Think Dirty, and it is based on the Environmental Working Group’s information about the toxicity of chemicals that we’re exposing ourselves to. The Think Dirty app is primarily regarding personal care products like shampoo, soap, hair spray, etc. And so I try to choose the least toxic option.
If you barcode scan your items, like your shampoo for example, it will tell you how toxic that particular item is, what’s toxic about it, and give it a score. And then it will give you a link to an alternative option that is less toxic for you.
I’ve read everybody else talking about sleep, and that’s so important, getting quality sleep. But I would say, if I could add a different dimension to it, getting my last meal a couple of hours before sleep allows my body to not be busy digesting, but busy taking care of the clean-up process at night. That really restorative sleep where the immune system, or the sort of trash system of the brain opens up, everybody dumps their trash, and the trash trucks come by and takes it out of the system.
Also, moving my body in significant ways. Anything that’s anti-sedentary. So that would be things like walking my dog, taking a yoga or Pilates class. I do a private session with a Pilates instructor, and I do some weight training because I believe that muscle’s the currency of aging. I will run occasionally. I try to mix it up, because I feel like routine is not super helpful for me personally. I like to do different things on different days.
What are you doing specifically for your brain health?
For sure, sleep comes in, getting regular sleep. Also, learning new skills. So for example, learning how to salsa dance. I fairly recently took up salsa dancing.
You’re using the top part of your body and the bottom part of your body. The upper part of your body is doing something different than the lower part, and then you’re also using your brain. So, the brain is being really triggered.
Salsa is probably one of the best exercises because of that. I guess swing dancing would fall into that same category where you’re using the body in different directions at the same time and requiring your brain to memorize steps. Just like you need to work out your muscles, it’s important to work out the brain in that way too.
And then meditation. Spending time on a daily basis in some form of meditation. Sometimes that is dancing to music in my living room. Sometimes it’s actually sitting in a lotus position and using a mantra.
Another thing that I hear about is the importance of connecting with others for longevity, of having those healthy, positive relationships in your life. What’s your social fitness like, and how are you getting that social interaction?
I have a significant other, my partner. It’s nice to spend time with him and his family and my own family. I have girlfriends that I do things with during the week and on the weekends.
Sex is, of course, important. I think if we’re keeping ourselves sexually interested, then that’s a sign of a healthy body. And then I have a community that I spend time with. It’s out of town, and I go do sort of a yoga meditation retreat with them on a periodic basis.
What are some of the foods that you’re getting into your daily diet for optimal health?
I think as many colors as I can possibly get. The order of how you eat your food is important, so eating vegetables first, protein second, and any carbohydrates, including drinks, as your last intake is the way to go.
It helps with slowing down that glucose absorption, so that you’re not getting such high spikes of blood sugar.
I try to eat whole foods. So rather than eating things that are packaged or processed, I like to eat things like asparagus and sweet potatoes. One of my favorite sweet potatoes is this purple sweet potato that we get at Sprouts, and it’s delicious.
I’m always interested in seeing what longevity experts are reading. So what are you currently reading?
I’m reading a book called “Conscious Loving,” and before that, I read a book called “The More Beautiful World Our Hearts Know is Possible.” And right now, I’m almost done with “The Midnight Library” for some fiction.
A longevity doctor’s daily habits for a long, healthy life
To summarize Ferree’s longevity practices, here’s how she structures her routine to stay healthy:
For her physical health: Using clean personal care products, prioritizing good sleep habits and moving her body often.For her brain health: Learning new skills like salsa dancing, and meditating daily.For her social fitness: Spending quality time with her partner, family and friends.For her daily diet: Eating the colors of the rainbow and focusing on whole foods.For her media diet: Reading a balance of fiction and non-fiction books.
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