It seems like every week, there’s a new longevity "hack" promising to unlock decades of vibrant life. From expensive supplements to extreme diets, the noise can be deafening. It often makes you wonder: which of these trends are actually supported by solid, life-changing data?
Well, I recently came across a brilliant breakdown from heart surgeon Dr. Jeremy London, who cut through the clutter and ranked several popular health trends on a scale of 1 to 10 based on their true benefits for heart health and long-term longevity.
My take, informed by 25 years of work in Health, Wellness, Nutrition, and Lifestyle, is that he nailed it. Here is the Brooktree breakdown of the surgeon's scorecard—and why these fundamentals are the foundation of true wellness.
The Perfect 10s: Non-Negotiable Longevity Pillars
Dr. London awarded a perfect 10/10 to five key practices. These aren't fads; they are the pillars of consistent, sustainable lifestyle management.
1. Alcohol Cessation
- Surgeon's Score: 10/10
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My Take: Absolute agreement. Dr. London calls alcohol "toxic to every cell in the body," and I couldn't agree more. For most people seeking peak performance, clarity, and true health, removing alcohol is not just a healthy decision—it’s a transformative decision that immediately improves sleep, recovery, and energy. It is the single most powerful shift for foundational heal.
2. Walking
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Surgeon's Score: 10/10
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My Take: Consistency wins. He stresses to "move every day," prioritizing consistency over intensity. As someone who loves peace, quiet, and the outdoors, I see walking as medicine. It manages stress, controls blood sugar, and keeps your system oiled without burning out your CNS. It’s the simplest 10/10 on this list.
3. Strength Training
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Surgeon's Score: 10/10
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My Take: Muscle is your future. Dr. London calls muscle the "organ of longevity" for its roles in functional fitness, metabolic health, and glucose control. Building and maintaining lean mass must be non-negotiable.
4. Sprinting / HIIT
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Surgeon's Score: 10/10
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My Take: A strategic tool. He gives this a perfect score for its ability to dramatically improve your VO2 max (your body's peak ability to use oxygen). While I always advise integrating this strategically, high-intensity work is crucial for maximizing cardiovascular efficiency and conditioning.
5. Sauna
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Surgeon's Score: 10/10
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My Take: Rest, repair, and protect. Citing "unbelievably strong" data, Dr. London highlights its neuroprotective and cardioprotective benefits. This is a practice that embodies the philosophy of enjoying simple, relaxing routines. It’s a powerful tool for recovery and stress management that has a massive biological return on investment.
The Nuanced Scores: Context is King
Not every trend is black and white. Some are powerful for the right person, but dangerous if applied incorrectly. This is where personalized lifestyle management truly makes a difference.
Cold Plunging: Data vs. Personal Preference
Surgeon's Score: 3/10 (Clinical Data) vs. 10/10 (Personal Enjoyment)
Cold plunging is the perfect example of where feeling often outweighs the hard data. From a strict clinical standpoint, the data isn't as robust as for a sauna. However, if that cold plunge gives you a ritual, starts your day with energy, and makes you feel alive—as it does for the doctor personally—then it's a 10/10 for adherence and mental health. My opinion is that finding that kind of morning ritual is vital for a high-performing life.
Carnivore Diet: A Niche Tool, Not a General Rule
Surgeon's Score: 3/10 (General Population)
Dr. London ranked this diet—which consists entirely of meat, salt, and water—low for the general population. I wholeheartedly agree. While it can be an effective, temporary tool for specific autoimmune issues, it falls short of what I consider holistic nutrition. True wellness, as we practice it at Brooktree, requires a balanced, sustainable, and varied approach that supports gut health, energy, and long-term metabolic function. Extremes, as a rule, don't foster longevity.
Your Next Step: Making Longevity a Lifestyle
What Dr. London’s scorecard ultimately reinforces is this: the keys to longevity aren't secret or exotic. They are rooted in consistent, fundamental habits: eliminating toxins, moving daily, building muscle, getting strategic conditioning, and prioritizing recovery.
True health is about managing your overall lifestyle—the balance of your food, movement, recovery, and mindset. If you are serious about getting back into and staying in the best shape of your life, you need a plan that makes these "Perfect 10s" non-negotiable foundations, not just occasional activities.
Ready to Live the Longevity Lifestyle?
If you are ready to stop chasing health fads and commit to a sustainable lifestyle management plan that actually works, I encourage you to reach out. Brooktree Consulting specializes in helping people all over the world to create a personalized roadmap to optimal health.
Your goal is to live a fulfilling life with peace and enjoyment. Achieving that requires you to be at your best—physically and mentally—right now.
Ready to transform your lifestyle?
Become a Client or Schedule Your Discovery Call Today.
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