Starting from 2022, Dr. Avinish Reddy has dedicated himself to researching aging and instructing his patients on organizing their day-to-day activities for optimal well-being. Additionally, he collaborated with an esteemed doctor and specialist in the field of longevity medicine.
Dr. Peter Attia
For slightly more than a year before venturing out solo.
In July 2024, Reddy started his medical practice.
Elevated Medical
, where he emphasizes “ensuring my patients feel supported and monitoring everything I believe should be tracked daily,” he shares with newsinpo.space Make It.
Reddy considers his approach across four categories:
- Healthcare: Conducting laboratory tests and medical imaging
- Exercise: Linking His Patients with a Fitness Trainer
- Nutrition: Matching his patients with a dietitian and tracking their blood sugar fluctuations, calorie intake, and macronutrient consumption
- Lifestyle: Highlighting enhancements in domains such as managing stress, enhancing sleep quality, boosting emotional well-being, and fostering better relationships
As a specialist in Longevity medicine, Reddy ensures that he follows the same practices he recommends to his patients—here’s what he does.
The interview has been revised and shortened for clarity.
‘Living long doesn’t have to be overly complex.’
newsinpo.spaceCreate It: Could you share some habits you follow to maintain your bodily well-being?
I prefer dividing my workout routine into two main categories: half focusing on strength training and the other half on cardio exercises. Personally, this means spending three days at the gym for weightlifting sessions and dedicating another trio of days to various forms of aerobic activities such as cycling or running on a treadmill.
I have a distinct objective with my cardiovascular workouts, which is to enhance my VO2 max, since
studies show
that it has a direct correlation with increased lifespan and leading a healthier, more fulfilling life.
Therefore, for the three days dedicated to cardiovascular exercises, two sessions tend to be relatively moderate with durations ranging from 45 minutes to an hour each. The remaining day focuses on boosting your VO2 max through short bursts; specifically, three minutes of intense cardio followed by three minutes of rest. My aim is usually to complete around four or five such cycles during these workouts.
What activities do you engage in to benefit your brain and enhance your mental well-being?
Maintaining brain health is very important to me since the idea of dementia and losing our ability to think as we do now is quite frightening.
I would suggest a few supplements, such as taking omega-3s along with B vitamins including B12, B9, and B6.
One aspect that often gets neglected, and which I will continually emphasize, is physical activity. Consistent workout routines are crucial.
lowers the chance of developing dementia
And then there are particular activities that can reduce your risk of developing Parkinson’s and dementia too, such as racquet sports like table tennis and pickleball, due to their reliance on hand-eye coordination. I enjoy playing ping pong, pickleball, and tennis.
I have a toddler who’s only two years old, which means I don’t get much free time these days. However, further down the line, I’m considering picking up an instrument or studying a new language. I believe those activities engage a distinct portion of your brain, making them quite worthwhile. Definitely
can help lower your chances of developing dementia
as well.
How would you describe your level of social fitness, and what steps do you take to maintain it?
As a specialist in longevity medicine, my patients often aim to fine-tune various elements of their lives such as work habits, physical activity, nutritional intake, and rest patterns. However, fostering social connections seems to frequently end up at the bottom of their priority list.
There’s this
Harvard stud
That has been happening for decades, where they tracked numerous men across multiple generations. The individuals who demonstrated the highest levels of happiness and longevity consistently possessed the most robust relationships. This thought often crosses my mind.
Usually, for me, it involves speaking to my parents daily. Since I no longer reside near them, staying connected with my former college roommates and friends is important as well.
I believe maintaining connections with college friends is crucial. Additionally, participating in something like a basketball league or engaging in another form of communal activity that promotes physical engagement can also strengthen social bonds.
I encounter patients who are seniors, and when they get injured, their top priority to start working out again often stems from wanting to reconnect with others—such as returning to play golf with their buddies or joining their pickleball team once more to meet up with friends. This highlights how straightforward staying active can be, and similarly, maintaining long-term health does not necessarily require complex solutions.
What does your typical day of eating look like, and which foods do you consume specifically for long life?
Over the last several years, I believe there has been a significant emphasis on protein consumption. While I agree that protein is crucial, obtaining sufficient amounts of it isn’t particularly challenging for me. Therefore, my priority leans more towards incorporating plenty of vegetables into my diet.
That involves ensuring I have a salad for lunch and adding more vegetables to my plate during dinner since those are likely the areas where I am deficient.
Individuals often concentrate on their strong points, such as thinking, “I can lift this heavy weight” and aiming to increase it further. However, regarding overall well-being, directing attention towards areas where one underperforms or neglects could yield significant improvements.
When it comes to nutrition, it’s all about identifying your weaknesses and working on them. For instance, I focus on consuming plenty of vegetables. Additionally, I utilize a continuous glucose monitor annually for a few weeks to check if certain foods cause spikes in my blood sugar levels.
This is simply a lighthearted query. What book are you presently engrossed in?
Everyone tends to be quite astonished when I mention this, but my favorite book is titled “Die With Zero” by Bill Perkins. I have read it multiple times over.
It’s very much aligned with the philosophy found in those books focused on maximizing one’s life—making the best use of time, experiences, and memories. For someone known as an expert in extending lifespan, it might seem unexpected to prioritize accumulating memorable moments. However, my focus isn’t necessarily on living longer; rather, it’s more about ensuring that whatever years I do have are richly lived.
Certainly, I aspire to have a lengthy life, yet I believe it’s crucial to form lasting memories and enjoy incredible moments. This is precisely why I avoid becoming overly fixated on any single aspect of life.
If your aim is to lead a perfect life, you might miss out on many experiences you desire. Thus, I believe the key is finding harmony between perfectionism and adventure, while maintaining consistency in aspects like sleep, workouts, nutrition, and such when staying at home.
The everyday routines of a physician specializing in long life
In summary, this is what Reddy does daily for a prolonged, healthy, and joyful existence:
1. Wakes up early to enjoy fresh air.
2. Practices meditation and yoga.
3. Eats nutritious meals prepared at home.
4. Engages in regular physical activities like walking or cycling.
5. Reads inspirational literature before bed.
And so forth each day.
-
For his body:
Working out six days each week with an equal focus on strength training and cardiovascular exercises. -
For his brain health:
Exercising consistently, engaging in racquet sports such as pickleball, and taking omega-3 and B complex supplements. -
For social fitness:
Talking to his parents whenever possible and keeping connected with his university buddies. -
For his diet:
He aims to incorporate additional vegetables into his daily diet. -
For his media diet:
Learning about how crucial it is to create memories throughout life so as to have no remorse when one gets older.
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