The 4 Habits That Helped a Centenarian Live to 101 | Lessons From a Life Lived Past 100 — Part 2

What can we learn from someone who actually lived past 100?

In Part 2 of Lessons From a Life Lived Past 100, Brad and Keros continue their conversation with Marjorie Nelson Lowder and her brother Russ Nelson, the children of Russell M. Nelson, who lived to be 101.

This time, we explore the final four principles from the Blue Zones research—and look at how each one appeared in the everyday life of a man their family knew and loved.

The longest-lived people tend to eat a diet centered on whole, plant-based foods—vegetables, fruits, beans, and legumes. We hear stories about Russell M. Nelson's garden, his love of fresh vegetables, and his belief in eating food close to its natural source.

One of the most surprising findings from the Blue Zones research is the connection between belonging to a faith-based community and longevity. We explore the role of faith, community, service, and purpose—and Brad shares a personal experience that completely changed the way he approached church.

Russell M. Nelson was an extraordinarily busy physician, scientist, father, grandfather, and faith leader. Yet his children remember something very simple: when he was home, he was really home.

He told his children they could call him whenever they needed him—and he followed through. We also share a deeply personal story of how he answered a call from Mexico when Brad was experiencing a heart attack.

The people we surround ourselves with matter.

The Blue Zones research suggests that strong social connections contribute to health and longevity—and that our friends can influence our habits and behaviors, for better or worse.

We talk about Russell M. Nelson's lifelong friendships, his remarkable inclusiveness, and his philosophy of continually widening the circle.

After exploring all eight Blue Zones principles across these two episodes, something becomes clear:

There may not be a secret to longevity.

There may simply be a better way to live.

Eat mostly whole foods.
Stay connected to faith and community.
Put the people you love first.
Surround yourself with people who lift you up.
Live with purpose.
Serve others.
Keep moving.
And enjoy the journey.

Russell M. Nelson didn't set out to become a centenarian.

He simply lived a life filled with purpose, faith, family, service, movement, connection, and moderation.

And perhaps that's the lesson Brad and Keros are trying to take with them on their own longevity journey.

Don't just try to live longer. Learn how to live stronger.

• The Blue Zones' Plant Slant
• Why belonging to a faith community may matter for longevity
• How Russell M. Nelson put family first despite an extraordinary schedule
• A personal story from Brad's heart attack
• Why your "tribe" can influence your health
• The importance of lifelong friendships
• How to build an ever-widening circle of people you love
• Eight principles that may help us live longer—and live better

Marjorie Nelson Lowder
Russell M. Nelson's daughter

Russ Nelson
Russell M. Nelson's son

Their firsthand memories provide a unique perspective on the ordinary habits and choices behind an extraordinary life.

Live Longer. Live Stronger.

A father-son podcast exploring an authentic longevity journey.

We're not chasing youth.

We're learning how to prepare for the years we hope to earn.

🌐 LiveLongerLiveStronger.org

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Come take the journey with us.

5. PLANT SLANT

6. BELONG

7. LOVED ONES FIRST

8. RIGHT TRIBEThe Bigger LessonIn This EpisodeFeatured Guests

He Lived to 101. Here’s What He Did Differently.What can we learn about longevity from someone who actually lived past 100?In this special episode of Live Longer. Live Stronger., we take a very personal look at the life of a centenarian we knew and loved: Russell M. Nelson, who lived to be 101.Rather than simply talking about longevity theories, Brad and Keros sit down with two people who knew him intimately—his youngest son, Russ Nelson, and his youngest daughter, Marjorie Nelson Lowder—to hear their firsthand memories, observations, and stories.What did he actually do?Did he spend hours in the gym?Follow a strict diet?Have some secret formula for longevity?The answer may be much simpler.Drawing from the Blue Zones Power 8, we explore the first four principles of longevity and how they showed up in Russell Nelson's everyday life:1. MOVE NATURALLYHe didn't need a gym to stay active. He walked, gardened, shoveled snow, skied, climbed stairs, did yard work—and simply kept moving throughout the day.2. HAVE A PURPOSEHis family describes a man whose life was driven by a desire to serve others and make their lives better. His purpose shaped his career, his family life, his faith, and his relationships.3. DOWNSHIFTHow do you decompress when you're a world-class surgeon, father, grandfather, and leader with an extraordinarily demanding life?For him, relaxation didn't necessarily mean sitting still. Gardening and working in the yard became a way to clear his mind, process the pressures of the day, and return home ready to engage with his family.4. THE 80% RULEEat well—but don't eat to excess.We explore the Okinawan principle of hara hachi bu, the idea of stopping when you're about 80% full, and how moderation—not extreme diets or deprivation—was reflected in his everyday eating habits.And perhaps the most important lesson is that none of these things seemed like a longevity program to him.They were simply the way he lived.He moved because he enjoyed being active.He served because he cared about people.He worked in the garden because it brought him peace.He ate in moderation because he listened to his body.Longevity wasn't the goal. Living a meaningful life was.And maybe that's the secret.In This EpisodeWhat a centenarian's daily life actually looked likeWhy he rarely needed a traditional workoutHow gardening and yard work became exerciseWhy serving others may be one of the most powerful longevity habitsThe importance of having a reason to get up every morningHow he handled stress and pressureWhy movement itself can be a form of relaxationThe 80% rule and eating in moderationWhy longevity isn't about chasing the latest diet or fitness fadWhat his family learned from watching him live for 101 yearsThe Bigger QuestionWhat if living longer isn't primarily about adding years to your life?What if it's about living your years with enough strength, purpose, connection, and vitality to actually enjoy them?That's the journey we're exploring on Live Longer. Live Stronger.A father-son podcast exploring an authentic longevity journey.Join Brad and Keros as we learn from scientists, physicians, researchers—and from people who have already lived the kind of life we're hoping to build.Live Longer. Live Stronger.

What if your medical test results didn't just tell you where you are…

What if they gave you a roadmap for where you could go?

In this episode of Live Longer. Live Stronger, I sit down againwith Dr. Benjamin Fogg to review the results of my comprehensivelongevity evaluation.

After completing a DEXA scan, VO₂ max test, and extensive blood work, Ihonestly wasn't sure what to expect.

Would the results confirm my worst fears?

Or would they give me hope?

The answer surprised me.

Instead of focusing on everything that was wrong, Dr. Fogg helped meidentify the areas where I'm already making progress—and the few high-impactchanges that can dramatically improve my odds of reaching my goal of living alonger, stronger life.

Most importantly, he reminds us that longevity isn't about chasingperfection.

It's about making consistent progress.

In This Episode

My Biggest Takeaway

I don't need to change everything.

I need to consistently do a few important things really well.

That's how lasting health is built.

Featured Guest

Benjamin Fogg, MD

Longevity & Functional Medicine Physician

Wasatch Optimal Wellness

Heber Valley, Utah

This Week's Challenge

Pick one habit to improve this week.

Maybe it's:

Small, consistent actions create extraordinary results over time.

Remember

The future isn't something you fear.

It's something you prepare for.

👍 If you enjoyed this episode, please Like, Subscribe, and share it withsomeone who wants to take charge of their health.

Every week on Live Longer. Live Stronger., we're exploring thescience, habits, and mindset that help us prepare for the years we hope toearn.

🌐 Learn more:
LiveLongerLiveStronger.org

The Checkup That Changed Everything. Building My Medical Blueprint for a Longer, Stronger Life. If you want to live longer, where do you begin?For me, the answer was simple:Measure first. Guess later.In Episode 3 of Live Longer. Live Stronger, I visit Wasatch Optimal Wellness in Heber, Utah, where longevity physician Dr. Benjamin Fogg helps establish my medical baseline.Together we explore some of the most valuable tools in modern preventive medicine, including:DEXA body composition scanningVO₂ max testingComprehensive blood workVisceral fat analysisMuscle mass and bone densityPersonalized longevity planningThe results were encouraging—but they also revealed areas where I need to improve if I hope to achieve my goal of living a longer, stronger, and more active life.One message became clear:You can't improve what you don't measure.Rather than chasing the latest health trends, this episode focuses on science-backed testing that provides a personalized roadmap for healthier aging.Whether you're 40, 60, or 80, understanding your own health baseline can help you make smarter decisions about nutrition, exercise, and long-term wellness.In This Episode• Why every longevity journey should begin with a baseline• What a DEXA scan actually measures• Why visceral fat matters more than the number on the scale• The importance of maintaining muscle as we age• Why VO₂ max is one of the strongest predictors of longevity• How Dr. Benjamin Fogg builds personalized longevity plans• The difference between being proactive and reactive about your healthFeatured GuestBenjamin Fogg, MDLongevity PhysicianWasatch Optimal WellnessHeber Valley, UtahKey TakeawayThe goal isn't perfection.The goal is progress.Knowing where you are today gives you the confidence to build a healthier tomorrow.👍 If this episode encouraged you, please Like, Subscribe, and share it with someone beginning their own health journey.New episodes every week as we explore the science, habits, relationships, and purpose behind living a longer, stronger life.🌐 Learn more:LiveLongerLiveStronger.orgRememberThe future isn't something you fear.It's something you prepare for.

Begin With the End In Mind. Why Living Longer Begins with Living Intentionally.

What if the most important longevity habit isn't found in a gym or a nutrition plan?What if it begins with knowing why you want to live longer?In this special bridge episode of Live Longer. Live Stronger, Brad and Keros Lowder explore one of the most overlooked aspects of healthy aging: purpose and intentionality.After Brad's wake-up call in Episode 1, the conversation turns to a deeper question:What are we preparing for?Together, father and son discuss milestone birthdays, finding renewed purpose later in life, the importance of relationships, and why living longer is ultimately about showing up for the people you love.Brad also shares a simple but powerful exercise that has become one of the guiding principles of his longevity journey: creating an Intentionality Chart—a practical way to identify the future memories you want to create with your family and the people who matter most.This episode reminds us that longevity isn't just about adding years to life.It's about preparing intentionally for the years we hope to earn.In This EpisodeWhy milestone birthdays can become turning pointsThe surprising connection between purpose and longevityWhy relationships are one of life's greatest health investmentsThe mission statement Brad and Marjorie live byHow to create your own Intentionality ChartWhy "Begin with the end in mind" is a powerful principle for healthy agingOne Practical ChallengeTake 20 minutes this week to write down the people who matter most to you and the milestones you hope to share with them.Ask yourself:How do I want to show up in those moments?That simple exercise can become your personal North Star.Remember"The future isn't something you fear. It's something you prepare for."👍 If this episode encouraged you, please Like, Subscribe, and share it with someone you love.New episodes every week as we explore the science, habits, and mindset behind living a longer, stronger, and more meaningful life.🌐 Learn more:LiveLongerLiveStronger.org

Live Longer. Live Stronger. is a personal, thoughtful podcast about how to age with strength, clarity, and purpose.In this premiere episode, co-host Brad Lowder describes his existential crisis on his 68th birthday. If he was going to be around to dance with his youngest granddaughter at her wedding, he would have to live to 91! Which didn't seem likely, given his health history. That wake up call resulted in embarking on a journey - to learn from the experts, and from personal observation of his own father-in-law, Russell M. Nelson, who lived to be 101.Brad teams up with his son, Keros Lowder to explore what it takes to live longer - and live well. This is not a show about chasing youth, or quick fixes. It's about building strength, resilience, and meaning for the years ahead -- through simple habits, community, purpose and consistency.If you're thinking about the years ahead, we invite you to walk this path with us.