A Near-Death Experience Led Dr. Patel to “Reject Time” and Prioritize Longevity
Dr. Patel, facing a health crisis at age 42, radically altered his lifestyle, embarking on a journey of “biological hacking” to reclaim his well-being and extend his lifespan. His routine, built on scientific research and a commitment to small, consistent changes, focuses on maximizing health within teh constraints of a busy schedule.
The catalyst for this conversion stemmed from a stark realization about the importance of balance and physical resilience. Dr. Patel began his day with five stretching movements, each lasting 50 seconds, performed while brushing his teeth. These exercises, including standing on one leg and engaging core muscles, are inspired by a study of 17,000 people aged 50-75. That research revealed an 84 percent increase in the risk of death over seven years for individuals unable to stand on one leg for at least 10 seconds.
This data formed the foundation of Dr. Patel’s approach. He ranks health “hacks” from 1 to 10, pairing them with specific activities or times of day to ensure consistent implementation. “No matter how busy you are, you can always find 60 seconds to reject time,” he asserts.
The first step in his daily routine involves determining his intention for the day, a process he completes in 10 seconds after spending a minute in natural sunlight. He believes having a clear goal is crucial for longevity. Following this, Dr. Patel drinks the first three sips of water, repeating this hydration routine every 30 minutes throughout the day. He notes that individuals with low fluid intake have a 21 percent higher risk of early death.
Dr. Patel’s first meal is consumed at 10:00 AM, strategically timed to promote autophagy – the body’s cellular repair process. He limits his eating window to eight hours. Lunch focuses on protein and fiber, followed by a walk or run and dumbbell exercises under his workplace, designed to direct blood sugar to muscles and reduce the risk of diabetes by controlling blood sugar levels.
To further support cardiovascular health, Dr.Patel stands up and moves for a few minutes every 90 minutes to increase blood circulation.
In the evening, Dr. Patel incorporates mindful pauses. Every 70 minutes, he spends 7 seconds in silence, practicing gratitude and reflecting on his day. “It is also meaningful to compliment someone because the bonding hormone helps to secrete oxytocin,” he explains. Research indicates oxytocin impacts the same brain centers as physical pain and may reduce inflammation and loneliness.
He also prioritizes eating dinner early, allowing sufficient time for digestion before sleep. Studies demonstrate that eating close to bedtime can lead to digestive issues, poor sleep quality, and glucose fluctuations – all factors that accelerate aging.
Dr. Patel’s routine is a testament to the power of small, consistent changes informed by scientific research, all born from a pivotal moment of facing his own mortality.
