Can longevity be taught? Yes, but imparting the knowledge is the easy part. The real challenge—and the greatest reward—is learning to live that knowledge every day. We all know we should eat healthier, exercise more, and reduce stress. Yet, despite our best intentions, making these big changes often feels like an uphill battle.

After 55 years and more than 60,250 meals, old habits are deeply ingrained. It’s not a lack of willpower; it’s the power of routine. Instead of fighting an old life, a better approach is to build a new one. The most effective way to create lasting change is to change your environment.

We live in a fast-paced world that tells us we can gain new skills overnight. But true mastery, whether it’s at a craft or with your health, comes from repetition. Think of it not as a sprint, but as a marathon. The quick hare dies an early death; the slow and steady tortoise wins the longevity race.

The Three Pillars of a Longevity Habit

The Golden Mermaid Villa is a place where the practice of a longevity routine is the primary focus. Here, we build a new lifestyle on three key pillars:

1. A Flexible Morning Routine

True longevity starts with a solid foundation. Just as a garden needs tending, our health thrives when we begin each day with intention. It is both rigid and flexible as the same time. You do the routine everyday no matter how you feel. So the routine becomes a habit that you don’t have to think about, it’s just something you do. It is flexible in that on days when you feel energetic, the routine might include a long walk and a vigorous stretch. On days when you’re not feeling as well, it can be a shorter, gentler version.  Every routine consist of 3 parts: stretching, walking, and breathing meditation. It can be 10 minutes each when you start, then lengthening to 2 or 3 hours with time. By getting the most important task—caring for ourselves—done first, we set a positive tone for the entire day, no matter what comes our way. The goal is consistency, not perfection.

2. Proper Nutrition

We follow a simple, intentional approach to food. By eating only lunch and dinner, we give our bodies more time to digest, rest, and burn fat. For lunch, we eat a huge, abundant salad with a wide variety of fruits, vegetables, seeds, and nuts to build good gut health. This allows more freedom for dinner, as you’ve already consumed most of your required nutrients. We follow a flexitarian diet, focusing on plants with a little bit of meat or fish. We also put a special focus on a good hydration plan.

3. A Supportive Community

Friendship is a key ingredient for a long, happy life. Our community is built around the shared experience of preparing and eating meals together, fostering lively discussion and lasting friendships. Loneliness is a known killer of longevity; caring for and being connected to others is key. Being in a group where everyone is moving in a similar direction can be magical. When you’re surrounded by people who support your healthy choices, rather than questioning them, you’ll go a long way toward permanent change.

The Longevity Habit

Following these three pillars—a morning routine, proper nutrition, and a supportive community—in a new environment will give you the best chance of building the longevity habit. We’ve found that the secret to lasting change isn’t willpower; it’s repetition in an environment where your new habits are supported.

Interested in learning more about our approach to longevity? In our next post, we’ll dive deeper into the benefits of our two-meal-a-day plan. Be sure to come back in two days to read the next post in this series.

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Anthony “Tiger” Liu is an American expat and the operator of Golden Mermaid Villa and Longevity Habit retreat, where he shares a passion for the vibrant culture and nourishing lifestyle of São Miguel.