Confident older woman with short gray hair standing in a lush green garden, wearing a patterned dress and a warm-toned cardigan. She gazes forward with a serene expression, surrounded by tropical plants and soft string lights.

One of the most common questions I hear when talking about longevity is: Is it too late for me to start? My answer is always the same—absolutely not! No matter your age, your body is incredibly adaptable, and small changes can lead to profound benefits.

Take your microbiome, for example—the trillions of bacteria in your gut that influence everything from digestion to immunity to brain health. Research shows that your microbiome can shift within 24 to 48 hours of changing your diet. If something as complex as your gut can transform in a day or two, imagine what other longevity practices can do over weeks, months, or years!

Where should you start?

When it comes to longevity, the key is consistency over time. But that doesn’t mean you need to overhaul your entire lifestyle overnight. Here are a few simple and effective ways to begin.

#1 - Nourish your gut for a longer life.

Since it takes 48 hours to change your gut microbiome for the better, this is a great place to start! I know there’s a lot of conflicting food advice out there, but aim for a healthy diet of whole, unprocessed foods. Here are some basics to start:

Eat more fiber-rich foods like leafy greens, berries, and legumes.
Add fermented foods like yogurt, kimchi, or sauerkraut for probiotics.
Drink warm water with lemon in the morning to support digestion—an easy Ayurvedic practice with big benefits.

Try This: Align your meals with the path of the sun. Breakfast and dinner should be light and easy to digest. Eat your largest meal at lunch when your digestive fire is strongest.

#2 - Move your body daily (even for just 10 minutes)

You don’t need to spend hours in the gym to boost longevity. Ayurveda and modern research agree—movement is medicine.

Start with a 10-minute walk after meals to aid digestion and regulate blood sugar.
Try gentle yoga or stretching to improve circulation and reduce stress.
If possible, get outside—fresh air and sunlight are natural mood boosters!

Try This: Take a brief walk in the morning light without wearing sunglasses. The movement wakes you up and the light syncs your circadian rhythm, leading to better sleep long term.

#3 - Prioritize rest and recovery

Deep, restorative sleep is one of the most underrated longevity tools. Over time, poor sleep can lead to chronic inflammation, heart disease, weakened immunity, and cognitive decline.

A few small shifts can make a big difference:

Avoid screens at least 2 hours before bed to support melatonin production.
Try an evening wind-down ritual, like drinking warm herbal tea or doing a few minutes of deep breathing.
Go to bed by 10 pm to avoid triggering a second wind that will keep you up later

Try This: Drink a warm, comforting cup of haldi doodh, or golden milk. The nutmeg promotes sleepiness while other ingredients provide antioxidants, fight inflammation, and support gut health.

#4 - Manage stress with mindfulness

Chronic stress is one of the biggest accelerators of aging, impacting everything from inflammation to sleep quality to immune function. Simple mindfulness practices can counteract its effects:

Activate your body’s relaxation response by extending your exhale. Spend a few minutes breathing with a longer exhale to release tension.
Try daily gratitude journaling—even listing three things you’re grateful for can shift your mindset. (I love “The Five Minute Journal” by Intelligent Change for this purpose. Use code AVANTI10 for 10% off your purchase!)

Try This: Try gentle self-massage (abhyanga) with warm oil to calm the nervous system and pull toxins to the surface. Then take a shower to shed the toxins on your skin.

It’s never too late to improve your health.

Longevity isn’t about perfection—it’s about making small, sustainable choices that support your well-being over time. So let me reassure you: the best time to start is now. One small change today can lead to a healthier, more vibrant future.

If you’re ready to dive deeper into simple, science-backed practices that promote longevity, check out my book, The Longevity Formula—a guide to integrating Ayurvedic wisdom with modern medicine for a longer, healthier life.

Be well,