Health Founder Kevin Dahlstrom Shares 55 Lifelong Wellness Tips
A 55-year-old health entrepreneur has shared 55 insights into his well-being as he celebrates his birthday. Kevin Dahlstrom, founder of Bolt Health, an online testosterone replacement therapy clinic based in Colorado, recently made headlines with a viral post on X, formerly known as Twitter. His advice, which has garnered over 4.1 million views, highlights practical lifestyle changes that can enhance overall health and longevity.
Dahlstrom’s journey towards health began in his 20s when he battled chronic illness. He emphasized that his current vitality is not due to luck but rather a culmination of “a million tiny choices, compounded over decades.” His insights resonate with existing research that highlights the significant impact of lifestyle on longevity. Stacy L. Andersen, co-director of the New England Centenarian Study and an associate professor at Boston University, confirmed this view, stating that maintaining healthy behaviors can potentially add a decade to one’s life.
In his post, Dahlstrom distilled his wisdom into five key recommendations backed by science.
Key Recommendations for Health and Longevity
1. **Aim for Daily Steps**
Dahlstrom advocates for walking approximately 5,000 steps a day. He himself walks around 15,000 steps weekly. This target, while lower than the often-cited 10,000 steps, is supported by research. A study published in the American Journal of Preventive Medicine found that individuals who walk for just 15 minutes daily at a brisk pace can reduce their risk of early death by 20%.
2. **Prioritize Mobility and Exercise**
The importance of regular physical activity cannot be overstated. Dahlstrom encourages serious engagement with exercise and mobility. A study in the British Journal of Sports Medicine found that participants aged 55 to 74 who engaged in consistent aerobic and strength training were 41% less likely to die from any cause over a decade.
3. **Discover Your Purpose**
Andersen noted that research has linked a sense of purpose in life to greater longevity. Activities that give meaning contribute to mental resilience, potentially lowering the risk of dementia. Dahlstrom’s tips, which include finding hobbies and being a lifelong learner, support this connection to purpose.
4. **Get Sufficient Sleep**
Dahlstrom emphasizes the necessity of quality sleep, recommending around eight hours per night. The Centers for Disease Control and Prevention (CDC) supports this guideline, noting that inadequate sleep can lead to severe health issues. A study involving over 10,000 British civil servants highlighted that those who slept less than five hours a night faced increased risks of chronic diseases and premature death.
5. **Limit Alcohol Consumption**
Dahlstrom advises against regular alcohol consumption, citing its detrimental effects on health. With an increasing consensus among experts that there is no safe level of alcohol intake, the previous U.S. Surgeon General, Dr. Vivek Murthy, has highlighted the link between alcohol use and cancer risk in his reports.
While Dahlstrom’s recommendations align with many health guidelines, some of his advice has raised eyebrows. He suggests avoiding mainstream medicine and antibiotics, which has drawn criticism from health professionals. Dr. Kurt Hong, a professor of clinical medicine at the University of Southern California, cautioned that such recommendations could be dangerous, especially regarding the treatment of chronic illnesses. He emphasized that while alternative health approaches can be beneficial, they should not replace essential medical care such as preventive screenings and vaccinations.
In an age where health information is abundant yet often conflicting, Dahlstrom encourages individuals to take charge of their health. “Everyone should take responsibility for their own health and make their own decisions,” he stated. As more people seek sustainable paths to health, Dahlstrom’s insights offer a blend of personal experience and scientific backing that invites further exploration into the choices we make daily.
