In Rhythm: The new science of longevity practical steps to add vitality, not just years.

As the leaves turn and October settles in, I can’t help but reflect on seasons, not just in nature, but in our lives.

Midlife can feel like a season of unraveling, but science is showing us that with the right habits, we don’t just add years to our life, we add vitality to those years.

And that’s everything we want to support you with here at The Jubili.

Longevity isn’t about chasing youth. It’s about building resilience, clarity, and energy so you can show up fully for this season (and the next). Let’s look at three practical, science-backed shifts you can start now.

Nutrition Spotlight:  Prioritize seasonal foods

Research shows that protein helps preserve muscle mass as we age, while polyphenol-rich foods (like dark berries, leafy greens, and colorful veggies) reduce inflammation and support longevity. Together, they form the foundation of sustained energy and vibrant health.

Try this: Lean into seasonal foods like roasted squash, kale salads, or adding pumpkin seeds to your meals for a nutrient-dense boost.

Movement Spotlight: Strength, not sweat

The new science of longevity is clear: muscle is one of the strongest predictors of healthspan. Instead of overdoing cardio, focus on strength training 2–3x per week, combined with daily walking. Strong muscles = strong bones, balanced hormones, and better energy regulation.

Try this: With the crisp October weather, swap one treadmill session for a brisk outdoor walk. Pair it with bodyweight exercises like squats or planks at home.

Ritual Spotlight: Anchor your circadian rhythm

Longevity research shows that sleep quality and stress regulation are as important as diet and exercise. Creating small daily rituals helps regulate cortisol and supports cellular repair.

Try this: This month, let the earlier sunsets work in your favor. Dim lights after dinner, put phones away 30 minutes before bed, and trade scrolling for reading or journaling

On the topic of The new science of longevity, here are books, podcasts & products I’m loving lately:

• 🎧 Podcast Rec: The Peter Attia Drive
• 📖 Book Rec: Younger You by Kara N. Fitzgerald
• 🌿Equi.life supplements: My favorite clean supplements
• ⚡️HigherDose: Rituals to empower your highest potential