8 Tips for Healthy Aging to Increase Your Longevity

September 29, 2023

We all desire to stay in good health so we can grow old gracefully and enjoy our life. Longevity means to live a long life. Healthspan is the part of a person’s life when they are in good health.

At the Hotze Health & Wellness Center, we offer natural solutions for improving longevity and healthspan that can help you live a healthier, more vibrant life. Whether you’re in your twenties, fifties or seventies, these natural approaches can help transform your health and overall well-being, allowing you to feel your best.

Here are 8 tips for healthy aging to increase your longevity:

1) Optimal Hormone Levels

The progressive decline in hormone production that occurs as we get older is linked with many of the challenges of aging: low energy, weight gain, muscle loss, osteoporosis, frailty, depression and anxiety, memory problems, diabetes, heart disease, sexual dysfunction, and aging skin. All these are due, at least in part, to a decline in thyroid, estrogen, progesterone, testosterone and other hormones.

Hormonal deficiencies and imbalances can occur at any age, but they are increasingly common as we get older. Virtually all women over age 50 have entered menopause and no longer produce female hormones. Men’s testosterone levels begin a slow, steady decline beginning in their late 20s. Low thyroid function, or hypothyroidism, is particularly prevalent and often undiagnosed in women and men.

The remarkable increase in average lifespan over the past century means we are living longer, but it also means we are spending more years in a state of relative hormone deficiency. Restoring your hormones to optimal levels with bioidentical hormone replacement therapy gives your body what it is missing. In doing so, we are addressing the underlying cause of your symptoms.

2) Healthy Eating

Eat healthy foods such as vegetables, fruit, nuts, good fats and lean meat. Your body  needs quality nourishment to stay healthy and age well. Avoid processed and sugar-laden foods. Avoid table sugar and high fructose corn syrup, which are hard on the adrenal glands and have no nutritional value. Highly processed foods are packed with unhealthy fats and too much sugar, so steer clear of those. Stay hydrated and drink lots of pure, filtered water throughout the day.

At the Hotze Health & Wellness Center, we recommend a yeast-free, grain-free eating program that eliminates dietary sources of yeast and other fungi, vinegar and fermented products, and sugar and carbohydrate-rich foods that provide nourishment to yeast. Click here to read how you can benefit from the yeast-free eating program.

3) Stay Active

Exercising regularly promotes optimal health. It helps you maintain a healthy body weight, strengthen your muscles and bones, improves sleep, moods and brain health, and helps prevent disease. It also helps detoxify your body. For cardiovascular fitness, it is recommended to get 30-45 minutes at least three days a week. Alternate aerobic exercises with resistance training. Try  yoga, tai chi or just go for a brisk walk. If you don’t like jogging or going to the gym, then choose something you enjoy, whether it be playing basketball, swimming, dancing…just get up and move!

4) Get Quality Sleep

When was the last time you enjoyed a night of restful sleep? Everyone leads such busy lives these days. You go to work, pick up the kids, help them with homework, make dinner, and get everyone ready for the next day. Then morning comes, and you’ve been tossing and turning all night. You don’t feel refreshed or like you even slept at all.

Adults need around eight hours of sleep per night to recharge their body. Sleep is absolutely essential for good health. It gives your body time to refresh and restore itself. We all know how poorly we feel after a sleepless night. Chronic lack of sleep or inadequate sleep can lead to the development of disease, as well.

Click here to discover 12 secrets on how to sleep better.

5) Vitamin and Mineral Supplementation

We do not get all the nutrition our body needs from the food we eat because the soil has been depleted of nutrients over the years. This is why supplementing with vitamins and minerals is so important for our health.

In today’s environment, we are also overloaded by toxic exposure. To combat this, we have a detox system in our body. Vitamins, minerals and nutrients are required so that detoxification occurs in the cells, as in our liver. It also occurs in our gut, which is probably the most important of all the detoxification.

Not only are vitamins integral for detox, but they help build proteins and bones, are components of enzymes, help produce energy and make collagen, just to name a few benefits. They strengthen the immune system and are critical for achieving optimal health.

6) Intermittent Fasting

Intermittent Fasting has anti-aging effects on your cells. It helps a cellular process called autophagy, which is your cells’ way of clearing out dysfunctional proteins, damaged cells and other debris to make way for cellular regeneration.

When nutrients are available through the food you eat, an enzyme called mTOR is activated, which signals your cells to use those nutrients to build new proteins and promote cell growth. This is important, but when you eat every couple of hours or all day long, your cells are in constant building mode, leaving little time for this cellular housekeeping.

The constant overactivation of mTOR and insufficient autophagy are believed to be a major cause of chronic diseases and aging. By temporarily depriving cells of nutrients, fasting inhibits mTOR and promotes autophagy. Hundreds of animal studies and dozens of human clinical trials have shown that intermittent fasting has positive effects on obesity, diabetes, hypertension, heart disease, cancer, inflammatory conditions, Alzheimer’s, Parkinson’s and other neurologic disorders.

The basics of intermittent fasting are simple. You eat only within a specific time window every day. During your fasting period, you avoid all solid foods and drink only calorie-free beverages. This includes black coffee and tea, sweetened with stevia if desired, and plenty of water, but no juices.

Click here to read Dr. Donald Ellsworth’s article on the health benefits of fasting.

7) Rapamycin

Rapamycin (aka Sirolimus) is considered to be the premiere tool toward optimizing healthy aging. Rapamycin mimics the benefits of intermittent fasting and promotes autophagy, the cellular housekeeping of debris in your cells, without actually fasting. Here are some of the positive health effects that people have experienced on Rapamycin:

  • Increased energy
  • Improved mood
  • Reductions in pain
  • Improvements in strength and endurance
  • Higher testosterone levels
  • Improved skin health
  • Weight loss
  • Reduced blood pressure
  • Decreased bodily inflammation
  • Better sleep at night
  • Better blood work (ex. lowered LDL readings)
  • Improved erectile function

Click here to learn more about Rapamycin for longevity and healthspan.

8) Methylene Blue

We have a new exciting compound to help extend your healthspan, and have more energy and better mental function: it’s called Methylene Blue. Did you know that as you age, your cells may require more help producing oxygen and protecting you against free radical damage to stay healthy and function optimally? Methylene Blue can help your cells produce oxygen and energy more effectively.

Methylene Blue optimizes the function of mitochondria, the powerhouse of your cells, whose function is to protect against oxidative stress and the effects of low energy production. Methylene blue helps the body to produce adequate levels of both oxygen and energy by working specifically within the mitochondria.

Click here to read an interview with our pharmacist who shares valuable information about Methylene Blue that you don’t want to miss.


At the Hotze Health & Wellness Center, we are here to partner with you and help you get on a path of health and wellness naturally, so that you can live your best life! Contact our Wellness Consultants at 281-698-8698 for a complimentary consultation. It will be our privilege to serve you!

Written By: Steven F. Hotze, M.D.

Steven F. Hotze, M.D., is the founder and CEO of the Hotze Health & Wellness Center, Hotze Vitamins and Physicians Preference Pharmacy International, LLC.


Leave a Reply

Your email address will not be published. Required fields are marked *

Contact Us

"*" indicates required fields

By filling out the above, you agree to receive educational, informative emails on alternative medicine and hormone balancing. You will have the option to unsubscribe at any time.


AboutHotze Health & Wellness Center

Since 1989, Hotze Health & Wellness Center has helped over 33,000 patients get their lives back using bioidentical hormones that restore hormones to optimal levels, strengthen immune systems, and increase energy levels. Our treatment regimen addresses the root cause of hypothyroidism, adrenal fatigue, menopause, perimenopause, low testosterone, allergies, and candida.

Led by best-selling author, radio host and leading natural health expert, Steven F. Hotze, M.D., our medical team has over 100 years’ combined medical experience backed by a staff of nearly 100 caring professionals who provide an environment of hope and extraordinary hospitality for each of our patients, who we call our guests. It is our deepest desire to help you obtain and maintain health and wellness naturally so that you may enjoy a better quality of life, pure and simple.



Do you want to live a healthy, happy, purpose-driven life? Do you want to restore your health so that your loss of energy, weight gain, joint pain, depression and lack of drive or motivation won’t hold you back from achieving your personal and professional goals?

Dr. Steven Hotze wants that for you, too. In fact, in his powerful and passionate video entitled, “What I Believe”, Dr. Hotze shares how his Christian worldview and pivotal experiences have ignited a deep desire to offer the message of hope and optimal health to all who need to hear it.

Follow Us

As seen on:

  • ABC
  • Fow News Channel
  • NBC
  • CNN
  • The Biography Channel
  • Bloomberg Businessweek
  • The Early Show
  • Good Morning Texas
  • Great Day Houston

Our Doctors

At Hotze Health & Wellness Center, our doctors are changing the way women and men are treated through the use of bioidentical hormones. Our natural treatments have helped over 33,000 individuals with hypothyroidism, adrenal fatigue, menopause, perimenopause, low testosterone, allergies, candida, detoxification and nutritional deficiencies.

Meet our doctors

Guest Testimonials

Elizabeth C.

"At 36, I felt like I was 90 – exhausted, depressed, and cold all the time, and now I have a life of energy, focus, restored libido, and a renewed desire to be present with my family!”

Read More guest testimonials
Pam White
Pam White
At Hotze Health and Wellness YOU can truly find restoration of your health and vibrant life! You will find the most caring and effective healthcare available! Don't hesitate call them today!!!
Ron Guidry
Ron Guidry
Doctors are not the final authority in our journey of achieving/maintaining health and wellness but having a good team of doctors in your support and guidance community is not only helpful it is wise and also essential. The team and staff at Hotze Health and Wellness are health professionals that you can trust to help you navigate all the misinformation that may be keeping you separated from your optimal level of health.
Caral Reeves
Caral Reeves
Hotze Beauty is a first class facility! Extreme level of professionalism , knowledge & genuine care❤️‍🩹
Julie Hryszko
Julie Hryszko
I’ve been a guest at this facility for 15 years. They are the most efficient, thorough and caring group of individuals I’ve ever experienced. Dr Hotze looks to change the way a typical doctor treats patients and looks for root causes to eliminate medical issues instead of treating “symptoms”. My life has improved 100% since my initial visit. The cost of the treatments are worth it.
Shavon Sisson
Shavon Sisson
Always a great experience dealing with everyone at Hotze Heath and Wellness! Everyone is kind and helpful.
Kori Misson
Kori Misson
I cannot accurately describe in words how I feel about this practice and the entire staff. I have had quite a few health issues throughout the years, rheumatoid arthritis, sjogrens, weight gain, hair loss, irritability, and that is just the beginning. I had pretty much given up on feeling good, just decided to "live with it" and hope for the best. Two very close friends love the Hotze Wellness Clinic and they have experienced life changing health. Made my appointment and from the beginning I felt heard. Not a in and out fast food style practice. They are looked and are looking at my entire body for overall health and wellness. Connections from mind and body to clinical blood work, even dental questions....they care and I feel as if I can trust them. I am on a path to complete wellness and my goal is to have my RA back in remission as it once was....make yourself a priority. Having hope is an incredible feeling!