Not expensive skincare or supplements: Harvard-trained gut doctor shares 6 anti-ageing habits he wished he knew at 22

Good health, overall wellness and graceful ageing are the result of daily, deliberate lifestyle choices. While many people tend to rely on quick fixes and instant outcomes, consistent efforts in proactive cellular maintenance, muscle preservation, and microbiome care can produce the highest returns when started early. Taking a preventative approach to well-being transforms how your body handles inflammation, hormones, and digestive efficiency over time. Recently, Harvard-trained gut doctor Dr. Saurabh Sethi shared 6 anti-ageing lessons on Instagram that he wishes he knew at 22. Interestingly, these are fundamentals that can be easily incorporated in your daily life.

Strength training for longevity

As per Dr Sethi, lifting weights 2 to 3 times a week preserves lean muscle mass, which can naturally decline as you grow older. Compound movements like squats, hip hinges, and heavy carries pnot only protect your basal metabolic rate, but also enhance bone density, improve physical balance, and safeguard your functional independence. Research published in The BMJ shows that daily strength training reduces all-cause and cardiovascular mortality significantly.

Consistent protein distribution

Instead of overwhelming your body with protein during dinner, consuming 25 - 35 g of protein per meal stimulates muscle protein synthesis evenly throughout the day. Having protein-packed foods such as eggs, Greek yoghurt, lentils, tofu, fish, chicken, or cottage cheese supports tissue repair and lean body mass. According to a study published in The American Journal of Clinical Nutrition, optimal per-meal protein distribution prevents age-related muscle loss.

Daily fibre for gut and metabolic health

Much like protein, consuming 30 g of fibre every day feeds beneficial gut microbes, regulates blood glucose levels, manages LDL cholesterol, and lowers the risk of colon cancer. To prevent gastrointestinal discomfort, Dr Sethi recommends 5 g of fibre intake per week alongside adequate hydration. Clinical trials reviewed by the World Health Organisation confirm that high dietary fibre intake reduces the risk of chronic ailments.

Protein and fibre-rich breakfasts

Refined carbohydrates like cereals, fruit juices, and desserts cause rapid blood glucose spikes and sudden energy crashes. A wholesome breakfast comprising of appeoximately 25 - 35 g of protein and 10 g of fibre such as Greek yoghurt with chia seeds and berries, or eggs with whole-grain toast, keeps you fuller for longer and offers stable energy. Studies in Appetite demonstrate morning meals high in protein and fibre improve insulin sensitivity and glycemic control.

Strategic coffee consumption

Moderate coffee intake, for eg drinking 2 -3 cups daily, provides potent antioxidants like chlorogenic acid. Consuming black coffee and dismissing the beverage early in the afternoon protects circadian rhythms and slow-wave sleep. Large observational studies published in the Annals of Internal Medicine link moderate coffee consumption to lower all-cause mortality, reduced risk of type 2 diabetes, and enhanced liver health.

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A post shared by Saurabh Sethi MD MPH | Gastroenterologist (@doctor.sethi)

Daily chia seed integration

Adding 1 to 2 tablespoons of chia seeds to your daily diet delivers around 10 g of soluble fibre and essential alpha-linolenic acid aka plant-based omega-3s, claims the Harvard-trained gur doctor. These nutrients reduce systemic inflammation, supporting smoother digestion. As per a research featured in the Journal of Food Science and Technology, chia seeds are a powerful functional food for cardiovascular and metabolic disease prevention.