Harvard-trained gut doctor shares 7 habits he changed at 34 that helped him feel healthier at 44

Good health in your 40s is rarely the result of one dramatic lifestyle overhaul. Small decisions repeated consistently — from when you eat and sleep to how often you move — can influence digestion, blood sugar, muscle strength and long-term metabolic health. Building these habits earlier may make it easier to maintain energy and overall well-being as the years go by.

Harvard-trained gut doctor Saurabh Sethi has shared seven lifestyle changes he made at 34 and continues to follow a decade later in an Instagram video posted on August 27. The California-based gastroenterologist and hepatologist, who has trained at AIIMS, Harvard and Stanford, says he is 44 and feels better now than he did at 34.

Take a walk after meals

Remaining seated after eating may not be the best option, particularly following a substantial meal. Dr Sethi makes it a point to walk for around 10 minutes after meals. Even a brief bout of movement after eating can help moderate the rise in blood glucose. He notes that post-meal walking may have a greater effect on glucose levels than completing the same amount of exercise at another point in the day.

Eat 30-plus plants weekly

Rather than relying on the same few fruits, vegetables or grains, Dr Sethi focuses on variety. He consumes more than 30 different plant foods each week, helping his diet provide a broader mix of nutrients and fibre. He cites microbiome research suggesting that people consuming 30 or more types of plant foods weekly tend to have greater gut microbial diversity than those eating fewer than 10.

Finish dinner before bedtime

Late-night eating is another habit Dr Sethi avoids. He finishes his last meal roughly two to three hours before going to sleep. Giving the body some time between dinner and bedtime may support better nighttime glucose control, while avoiding lying down soon after eating can also help reduce the likelihood of reflux.

Don’t neglect leg strength

For Dr Sethi, exercise is not limited to general fitness. He strength-trains two to three times a week and makes sure his legs receive adequate attention. Preserving muscle and lower-body strength becomes increasingly important with age. He points to research involving nearly 20,000 US adults that found greater thigh circumference was associated with lower risks of death from all causes and cardiovascular disease.

Get enough fibre every day

Protein may dominate many nutrition conversations, but fibre deserves equal attention. Dr Sethi aims for more than 30 grams daily, noting that higher fibre consumption has repeatedly been linked with lower risks of cardiovascular disease, type 2 diabetes, colorectal cancer and premature death.

Protect seven to nine hours of sleep

Sleep is treated as a health priority rather than an afterthought. Dr Sethi targets seven to nine hours each night, highlighting that persistent sleep deprivation can affect much more than daytime alertness. Inadequate sleep has been associated with poorer blood-sugar control, changes in appetite regulation and worse cardiovascular health.

Keep coffee simple

Coffee remains part of Dr Sethi’s daily routine, but he prefers it without turning it into a sugary treat. He drinks black coffee and highlights research associating coffee consumption with lower risks of chronic liver disease, cirrhosis and liver cancer. He describes the evidence surrounding coffee and liver health as particularly strong.