A health founder marked his 55th birthday by sharing 55 reasons he believes he’s his “fittest, sharpest, and happiest” — but you probably only need to follow five to improve your health.
Kevin Dahlstrom, the founder of Bolt. Health, an online testosterone replacement therapy clinic based in Colorado, shared his advice in an X post on Monday. It amassed 4.1 million views and was reposted by Bill Ackman.
In the post, Dahlstrom said that his vitality wasn’t down to a secret formula or winning the DNA lottery, but “a million tiny choices, compounded over decades.”
While factors such as our genetics and environment play a role in how long we live, research suggests lifestyle factors are also hugely important.
Stacy L. Andersen, co-director of the New England Centenarian Study and an associate professor at Boston University Chobanian and Avedisian School of Medicine, boiled Dahlstrom’s tips into five must-follows.
She told Business Insider via email: “These tips point to what has been seen in many scientific studies — healthy behaviors such as maintaining an ideal body weight, keeping moving, eating a high-quality diet, getting enough sleep, and keeping your brain active are the best ways to optimize your aging.
“Moreover, evidence shows that doing all of these together can add 10 years to your life!”
Dahlstrom told Business Insider via email Tuesday that his health and fitness have been a priority since his 20s, when he experienced chronic illness, and the list is a result of what he’s learned over time.
“Birthdays (especially after the age of 50) are a good time to reflect on life,” he said.
Here are five of Dahlstrom’s tips that are science-backed.
1. Walk around 5,000 steps a day
Dahlstrom walks upward of 15,000 miles a week, or approximately 2.5 miles a day. “It’s critical to longevity,” he said.
If you break it down, that adds up to around 5,000 steps a day, half the famous, and arbitrary, 10,000 steps recommendation that originated in a Japanese marketing campaign.
But research does link walking daily to healthy aging. One study published October in the American Journal of Preventive Medicine found that people who walked for 15 minutes a day at a fast pace were 20% less likely to die early.
2. Take exercise and mobility seriously
While Dahlstrom’s recommendation to get “hardcore” about mobility and exercise may not work for everyone, being active is crucial to aging well.
One 2022 study published in the British Journal of Sports Medicine found that of the 99,713 participants aged 55 to 74, those who did regular aerobic exercise and strength training were 41% less likely to die from any cause a decade later.
Business Insider previously reported that making a workout routine fun and talking to close friends and family about it helped people stay consistent for three years in a study.
3. Find your purpose
Andersen said the New England Centenarian Study has shown that longevity is associated with greater feelings of purpose in life, while other studies have found that it is also related to a lower risk of dementia and resilience to Alzheimer’s disease.
“Filling your day with activities that are meaningful to you and having things that you want to accomplish keep you invigorated and engaged in life,” she said. Referring to Dahlstrom’s list she added: “Finding hobbies (#21) and being a lifelong learner (#41) are great ways to also find purpose!”
4. Get 8 hours of quality sleep each night
Getting enough sleep is crucial for our health. Adults should aim to sleep for between 7 and 9 hours per night, according to the Centers for Disease Control and Prevention.
Anything less can have a negative impact on health over time. In one 2022 study published in PLOS Medicine involving over 10,000 British civil servants, those who reported getting less than five hours of sleep a night at the age of 50 had a higher risk of developing chronic diseases, such as cardiovascular disease and cancer, and dying from long-term health conditions.
5. Stop drinking alcohol
Drinking alcohol regularly increases your risk of chronic disease and impacts almost every organ in the body. Experts increasingly agree there is no safe amount to drink.
The previous US Surgeon General, Dr. Vivek Murthy, published a report in January 2025 warning of the links between alcohol and cancer risk.
Don’t blindly follow health advice online
Some of Dahlstrom’s tips aren’t in line with evidence-based health advice, for instance: “avoid mainstream medicine except as a last resort” and “don’t take antibiotics except in emergency situations.”
Dr. Kurt Hong, a professor of clinical medicine at the University of Southern California, told Business Insider via email that while antibiotic overuse is “very real” and can impact the gut microbiome, patients only using them in situations they deem an “emergency” is “dangerous.”
Hong added that while functional and integrative health can be helpful, one should not avoid mainstream medical practices such as preventive care, cancer screenings, and vaccinations. “This is a dangerous recommendation by the author,” he said.
And while research indicates psychedelic drugs could be used to treat chronic mental illness in a controlled, clinical setting, Hong said Dahlstrom’s recommendation to “try psychedelics” is dangerous, particularly for patients with mental health issues, which can be worsened with psychedelics, such as PTSD, depression, and bipolar.
Dahlstrom’s said: “I believe that everyone should take responsibility for their own health and make their own decisions. The mainstream medical system is fantastic for acute illness and injury, but equally bad at chronic illness.”
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