I recently came across an Instagram post from three content creators who spend a lot of time calling out health and wellness grifters. You know, the kind who sell “biohacks” wrapped in pseudoscience and braggadocio. I’m talking about the influencers who are a little too close to government decision-makers, and seem to be everywhere right now. The influencers who are less interested in adding life to your years, and more interested in adding followers and money in their pockets.
The three individuals I refer to are:
Dr. Jessica Knurick, a Registered Dietitian with a PhD in nutrition science who educates on nutrition, public health, and food policy. Her regular social media posts identify the root cause of the biggest health concerns today, and call out the simple fixes that are lauded as momentous policy changes. She also has a great Substack!
Morgan McSweeny (AKA Dr. Noc), a scientist and medical communications consultant who works at the intersection of science, public health, and digital media. He combines education with entertainment to debunk common scientific misinformation, especially when it is being spread by people in positions of influence. Subscribe to the Dr. Noc Substack here.
Jessica Malaty Rivera, an infectious disease epidemiologist and award winning science communicator, who promotes science literacy and debunking misinformation. Her specialty is in translating complex public health science into impactful, judgement-free, and accessible information for wide audiences. Here’s Jessica’s Substack link.
The post in question? A list of “top biohacks for longevity.” Except…none of them were hacks. No cold plunges. No $80 supplements. No obscure morning routines (or taking a sauna in denim).
The trio recommended ten tips for a longer life, which was both funny and important, because every single one of the tips is backed by decades of evidence, and are available to all of us for free.
Floss and clean your teeth regularly. Sleep 7 to 8 hours consistently. Drink water. Get vaccinated. Don’t smoke or use tobacco products. Take a break from social media. Make half your plate fruits and vegetables. Exercise regularly. Limit alcohol. Stay connected. Simple.
Take flossing and brushing. It’s not about minty fresh breath – it’s about reducing chronic inflammation. Poor oral health has been consistently linked to cardiovascular disease. My regular dental visit isn’t complete without my hygenist conducting an oral cancer screening. Oral health tips for adults.
Regular readers of this blog will know that sleep is a superpower. Seven to eight hours is non-negotiable. Research from the Centers for Disease Control and Prevention links consistent sleep to reduced risk of obesity, diabetes, depression, and heart disease. Sleep is regulation and repair, and everything you do, you do better on a full night of sleep. What I’m Rethinking About Teaching Sleep
With the abundance of oversized water bottles in my classroom, it would appear that my students already appreciate the importance of hydration. Water underpins everything – circulation, temperature regulation, cognitive function. Chronic dehydration, even at low levels, can strain multiple systems over time, impacting performance in the classroom and in sports. Hydration hacks.
In today’s political climate, vaccination might be the most contentious item on the list, but arguably the most impactful at a population level. Vaccines have prevented millions of deaths globally by reducing the burden of infectious disease. Longevity isn’t just about living longer – it’s about reducing preventable risks, both for ourselves and for those around us, because our health is intertwined with the health of our communities. Vaccines and immunization.
Not smoking. This is one of the clearest lines in all of health science. Tobacco use remains a leading cause of preventable death worldwide. Avoiding it dramatically lowers risk for cancer, heart disease, and respiratory illness. While overall tobacco use has declined to its lowest level in 25 years, roughly 1 in 10 high schoolers still reports current use. E-cigarettes are the most popular product (5.9%), followed by nicotine pouches (1.8%) and cigarettes (1.4%). Tobacco, Nicotine, and E-Cigarettes Research Report.
Taking a break from social media is a more modern concern, but this one impacts me as much as it does my students. Constant exposure to comparison, misinformation, and attention-fragmenting design impacts mental health, sleep, and stress levels. The nationwide trend of schools restricting or banning student cell phone use to boost focus and mental health is a hopeful sign. Breaking up with your phone needn’t be hard.
Do you remember when making half your (healthy) plate fruits and vegetables was the key (and not at all confusing) governmental advice? These foods provide (to those with access to them) fiber, vitamins, and protective compounds linked to reduced risk of chronic disease. Nutrition Fact Check.
Exercise regularly. In addition to being the the single most powerful tool you have to optimize your brain function (thanks Dr. Ratey), movement supports cardiovascular health, muscle mass, bone density, mental health, and metabolic function. It’s one of the most consistent predictors of both lifespan and healthspan. My Joyful Movement book list.
Limiting alcohol follows the same evidence trail. Even moderate consumption has been increasingly scrutinized, with links to various cancers and long-term health risks. Less really is more here. Talking to Teens About Alcohol and Breast Cancer.
Social connection. Strong relationships are associated with longer life expectancy, lower stress, and better mental health. Being socially disconnected, is associated with higher risk of illnesses, including heart disease, stroke, anxiety, depression, and dementia. Loneliness and social isolation have also been shown to increase the risk for premature death. The importance of connections: Ways to live a longer and healthier life.
And so maybe the real takeaway here is that none of this is hidden. It doesn’t require a subscription, a supplement, or a special protocol. These are the foundations of quality health education. We teach valuable skills like accessing reliable information, analyzing influences, making informed decisions, and advocating for personal and community health. When done well, health education doesn’t just share information, it equips young people with the tools to navigate a world full of noise, misinformation, and quick fixes.
As I’ve said for many years, if we want our students to live a healthy and happy long life, we have to recognize that health is less about getting an A in the classroom, and more about getting an A in life.
This microblog post was a featured post in #slowchathealth’s #microblogmonth event. You can search for all of the featured posts here. Please do follow each of the outstanding contributors on social media (including Andy Milne, the author of this post) and consider writing a microblog post of your own to be shared with the global audience of slowchathealth.com
Pair this blog post with the following:
This Is Not Your Parents’ Health Class by Andy Milne
One Day Your Health Is All You Will Think About by Dr. Kim Morton
A View From the Lobby by Ann Hagedorn
The HPE Summer Book Club by Andy Milne
#slowchathealth 