158 | Longevity Habit Stacking: Age Well, Start Small with Ron Russell copertina

158 | Longevity Habit Stacking: Age Well, Start Small with Ron Russell

158 | Longevity Habit Stacking: Age Well, Start Small with Ron Russell

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 What if the best longevity habit is one you can actually stick with?Plant-based chef and longevity educator Ron Russell joins Dr. Michael Haley to explore small, enjoyable changes in nutrition, movement, strength training, sleep, and gratitude. Their conversation focuses on healthspan: having the energy, strength, and independence to enjoy your years.Ron is the author of Longevity Visa and co-founder of SunCafe Organic in Los Angeles. He shares his experience preparing meals for patients in Dr. Dean Ornish’s program at UCLA Medical Center and teaching cooking classes to help people prepare flavorful plant-based meals at home.Dr. Haley and Ron have different dietary preferences, but find common ground in making nutritious food and sustainable habits easier to enjoy.IN THIS EPISODE• How Ron approaches longevity habit stacking without changing everything at once• Keeping frozen blueberries and other ingredients available for busy days• Adding dark leafy greens to familiar meals• Plant protein, sprouting, B12, and other supplement questions• Turning prepared white beans into a creamy lemon-garlic sauce• Using acidity, spices, and simple sauces to build flavor• Incorporating movement breaks and strength training into everyday life• Ron’s experience with gratitude journaling, sleep routines, and coping with loss• Using a written habit list to stay consistent and adapt when circumstances changeEPISODE BLOG & FULL TRANSCRIPThttps://drhaley.com/longevity-habit-stacking-ron-russell/WATCH ON YOUTUBEhttps://www.youtube.com/watch?v=XTP_m70Yr6URON RUSSELL’S RESOURCESWebsite and newsletter signup:https://www.longevityvisa.com/Plant-based recipes:https://www.longevityvisa.com/longevity-recipesLongevity habit list:https://www.longevityvisa.com/50-best-longevity-hacksEducational longevity assessment:https://www.longevityvisa.com/longevity-testLongevity Visa book:https://www.amazon.com/Longevity-Visa-Younger-Healthier-Reverse/dp/B0GL378WKKLongevity Visa Reset Kit:https://www.longevityvisa.com/product-page/longevity-visa-reset-kitYouTube:https://www.youtube.com/@LongevityVisaInstagram:https://www.instagram.com/longevityvisa/https://www.instagram.com/veganchefron/X:https://x.com/RonRussell2LinkedIn:https://www.linkedin.com/in/ronrusselllongevityvisaSunCafe Organic:https://www.suncafe.com/ADDITIONAL RESOURCE MENTIONEDDr. Michael Greger’s NutritionFacts.org:https://nutritionfacts.org/EPISODE TIMESTAMPS00:00 Start small: Ron’s habit-stacking message00:51 Healthspan and longevity habit stacking03:51 Blueberries, matcha, and an easy starting habit13:08 Tofu, tempeh, and raw versus cooked food19:27 Dark leafy greens and ways to add them24:27 Why Ron became vegetarian and later vegan28:09 Animal welfare, food choices, and gratitude32:02 Plant-based nutrition, protein, and sprouting37:24 B12 and other supplement questions39:11 Ron’s approach to flaxseed preparation and storage43:12 Longevity Visa and food for the Ornish program45:43 Quick bowls and creamy plant-based sauces48:15 Acidity, spices, and building flavor50:23 Extra-virgin olive oil as a finishing ingredient51:38 Daily movement and strength training57:37 Balance, physical capacity, and Ron’s assessment1:00:53 Mindset and the gratitude habit1:05:39 Sleep hygiene and the bedroom environment1:07:12 Stress, grief, and gratitude1:09:44 Starting small and using a habit spreadsheet1:11:27 Ron’s suggestions for getting started1:13:53 Newsletter, social channels, book, and reset kit1:15:14 Closing thoughts and resourcesJOIN THE CONVERSATIONIf you could improve one habit this week—food, movement, sleep, or gratitude—which would you choose, and what gets in your way?Subscribe to The Dr. Haley Show, share this episode with someone who would enjoy it, and explore more conversations at https://drhaley.com/.MEDICAL DISCLAIMERThis podcast and article are provided for educational and informational purposes only and do not constitute medical advice. The experiences and opinions discussed are those of the speakers and should not replace diagnosis or treatment from a qualified healthcare professional. Do not begin, discontinue, or change any medication, supplement, diet, or treatment based solely on this episode.
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