PODCAST · health
How to live 100 years
by Ricky Yeo
I got diagnosed with an autoimmune condition in my early 20s, became obsessed with understanding health — not just to fix myself, but to figure out what makes a body last. I explore everything from lifting weights and eating better to habits, psychology, and systems thinking in “How to Live 100 Years” —all through the lens of a curious generalist. No fluff. Just ideas to help you think differently about health and actually do the things that matter.
Episodes
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How Do I Stay Consistent When Life Keeps Getting In The Way
Most plans are built on the ideal that everything goes according to plan. Here's how to create a better plan that makes sure you still move towards your goal when everything goes wrong.
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Things You Never Thought Could Affect Your Weight
We often rely on diet and exercise to improve our weight but totally ignored these hidden signals.
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Why Having More Time and Money Won't Make You Healthier
We assume the constraint is always the obstacle. When we can’t find time to exercise, the solution is more time. When we can’t afford to eat well, the solution is more money. When we’re too exhausted after work to do anything useful, the solution is more energy. But the people with the most...
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Why Does Calorie Counting Feel Like It Never Quite Works?
If you feel like your health isn't improving despite tracking calories and macros, that is because it has nothing to do with calories.
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Why Do I Always Fall Back to The Couch Even When I Genuinely Want to Exercise?
Laziness isn't a bug, but a core feature. You skip exercise isn't a discipline or willpower issue, it is an all-or-nothing mindset.
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Why Does Adding More Supplements and Habits Won’t Fix Your Health
A common instinct to fix health is to add more things: more supplements, more protocols, and more new habits. But the biggest health gains often come from removing problems — not adding more solutions.
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Good Sleep Is a Daytime Problem, Not a Nighttime One
We like to think getting a good sleep is all about what happens during sleep or right before it. But the biggest part that determine sleep quality happens 3-16 hours before bed.
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Can Supplements Like Melatonin or Magnesium Fix Sleep, or Encourage Risk Taking
Supplements like melatonin, magnesium, or even ashwagandha are a staple to improve sleep. But they can't fix nervous system recovery. And they might even encourage risky behaviour.
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Can Healthy Food Actually Cancel Out Unhealthy Food?
This sounds intuitive. We eat something healthy to justify the less healthy part. Good food adds points, bad food subtracts points, as long as you end up positive, you're doing fine. But health doesn't work that way. Health isn't a spreadsheet.
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Why Do I Wake Up Exhausted Even After a Full 8 Hours of Sleep?
You go to bed on time, get a full eight hours, and still reach for coffee before your feet hit the floor. Most people assume the problem is sleep quality, so they buy blackout curtains, try melatonin, or magnesium. But the problem is whether your body ever switched into recovery mode.
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Is Insulin, Cortisol, or Inflammation Actually Bad for you?
Insulin, cortisol, and inflammation get a bad rap as the villains of aging. But if they're so destructive, why did we evolve with them?
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How Do I Know If A Health Risk Is Actually Worth Worrying About?
Most modern health anxiety isn't caused by false information but by a missing scale. The dose was never mentioned, the baseline risk was never explained, the real-world magnitude was never put in context.
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Do I Really Need To Go To The Gym, Or Is Just Moving More Enough?
Can moving replace gym or vice versa? Or are they complementary?
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Why Does Every Health Expert Seem To Contradict Each Other?
The biggest health problem today isn’t that we don’t have enough information. We have too many. And the issue isn't that they contradict each other, but something deeper.
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I Exercise Regularly. Why Do I Still Feel Exhausted?
Stress shifting from physical to psychological means exercise is like bringing a knife to a gunfight.
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Why Does Removing All Stress From your Life Not Actually Make You Happier?
The happiness many people imagine: financial freedom, no conflict, no suffering, time to do whatever you want. It's a reasonable instinct. And it's also, in a subtle but important way, exactly wrong.
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Can Your Mind Actually Change How Your Cells Behave?
We're taught that DNA is the master blueprint. It determines everything and cells follow orders from the bottom up. Michael Levin's flatworms and Xenobot experiments suggest biology runs top-down as much as bottom-up.
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Does Having A Sense Of Purpose Affect How Long You Live?
Longevity research have long obsessed over the molecular level — NAD+, telomeres, caloric restriction, gene therapy. But there's another half that's been largely ignored: meaning, purpose, belonging. The visceral sense of having unfinished business.
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How Do I Build An Identity Around Health, Not Just Habits?
Habits are what you do when things are going well; identity is what you fall back on when they're not. So how do you build one?
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Why Do I Lose Momentum After A Few Good Weeks?
When you're tired, stressed, and not feeling it, you don't rise to your goals — you fall to your defaults. The mistake is measuring progress against the goal. The smarter move is to measure against your actions
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Why Does Discipline Feel So Much Harder For Some People Than Others?
The goal isn't to get tougher or build more willpower. It's to get to the point where fewer things require any willpower at all.
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Why Do My Beliefs About Weight Loss Hold Me Back More Than My Habits?
Everything you do (or not do) is the result of what you believe. When it comes to weight loss, your mindset often carries more weight than your strategy.
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Why Does Taking A Break Make Me Feel More Tired?
Scrolling is not taking a break, it is drinking salt water when you're thirsty. Here's what true recovery looks like.
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Why Do I Perform at My Best Some Days And Feel Completely Flat on Others?
Why do you feel like your mind isn't switched on. The science behind stress, activation, and frameworks for peak performance.
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Why Do I Have Insulin Resistance If I Eat Clean?
Up to 45% of young adults have insulin resistance — roughly 1 in 6 of the most insulin-resistant individuals have a completely normal weight. Normal BMI, metabolically compromised — how?
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Is Meditation Actually Worth It, Or Is It Just Hype?
The benefits of meditation from my own experience and the confusion most people have about it.
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What Health Metrics Should I Actually Be Tracking?
I talked about standardised blood tests as lagging indicators that by time any marker shows up as abnormal, the damage has been accumulating for years. Here are a few early warning metrics you should look for.
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Why Do I Feel Fine But My Test Results Are Bad?
Why our blood tests often paint a different picture to how we feel about our own health.
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Should I actually care about my VO2 max score?
Peter Attia calls VO2 max “the single most powerful predictor of longevity.” David Sinclair is even blunter: On the other side, Eric Topol calls it a misrepresentation of flawed data. Nassim Taleb, though not a health expert, argues it’s unreliable because it ignores every other critical health...
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I eat well, sleep well, and exercise — so why am I still exhausted?
You’ve optimized your health. You eat clean, cut back on drinking, hit the gym, and take your supplements. Yet, you’re still exhausted. You can’t function without a coffee, or two, just to survive the afternoon.
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Why can't I find time to exercise?
The problem isn't about not having time to exercise, but believing it steals time from other important activities in life.
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30 Strength Lessons at 40 Years Old
A compilation of lessons and mistakes I've learned from decades of building strength.
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Psychological Distancing: How to Outsmart Temptation, Stress, and Old Habits
7 types of distancing for smarter decisions, stronger habits, and a more resilient mind.
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8 Habits to Reclaim Your Energy After 40
Most lifestyle upgrades to improve energy like massage guns, better pillows, supplements, or wellness gadgets feel productive but don't address the underlying causes. Here are 8 habits that actually make the difference.
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5 Lessons of Building Healthy Habits That Last
Make it small enough to start, but big enough to grow. Fix the environment first. Plan your day ahead. Reward yourself now. Tell yourself a meaningful story
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Why You Procrastinate (And the One Question That Breaks the Cycle)
Your brain is like a web browser with twenty tabs open. Each tab is an unresolved task, question, or doubt, slowly draining your mental energy. Most people think the fix is motivation. It’s not. The fix is one question: “What’s the next single action that moves me closer to my goal?”
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5 Mental Tools to Make Smarter Health Decisions
We don't make poor health decisions because we don't have the right information, but because of the conditions when we make them. Here are five tools to help you pick the right decisions everytime.
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Why Most Health Habits Fail (And the Ones That Don’t)
Most habits failed to get you to your health goals for two reasons: they are too disruptive to your lifestyle so you cannot sustain it over the long term or it doesn't move the needle. The solution is to find those that are effective yet doesn't require you to make massive changes to your life.
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Why Wanting to Exercise Badly Enough Never Works (And What to Do Instead)
Most people struggle with turning exercise into a habit, not with knowing what to do. Many believe this comes down to desire. If they wanted it bad enough, they’d stick with it. So they rely on emotion as motivation. This emotion-based motivation often fails to create an enduring habit.
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How To Enjoy The Process Before You See the Results
The common advice tells us to focus on the process instead of the results. I'll cover how do you do in this episode.
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How I Maximise Muscle Recovery in my 40s (for Those Who Lifts or Plays Sports)
As we get older, the conversation in our head goes from “How can I gain more muscle?” to “How long does it take to recover?”. If you can recover faster after a workout, you will be able to work out more and achieve your fitness goal in a shorter time. Many people think recovery is just about...
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3 Psychological Levers That Will Get You To Exercise More
Psycho-logic is the operating system of the mind. Understand this will make it easier for you to access and 'program' yourself to exercise more.
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Starting Strength Training in Your 40s? Avoid These 5 Common Mistakes
Starting strength training in your 40s can feel overwhelming. Most beginners make the same mistakes that slow progress, increase soreness, or even cause injury. Here are the 5 common mistakes to avoid.
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If You Struggle With Motivation, Time, or Consistency, Try This
If you constantly struggle with motivation, can’t find the time to stay healthy, or can’t stay consistent with your habits, I want to show you how to use first-principles thinking to solve these challenges.
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3 Simple Ways to Enjoy Carbs Without Spiking Your Blood Sugar in Your 40
Everyone loves rice, bread and pasta. But too much of them isn’t great for you, especially in your 40s. Those constant spikes can quietly mess with your health in a bunch of ways.
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Ask These 3 Questions To Stop Decision Fatigue From Draining Your Energy
Most people don’t fail their health goals because of discipline. They fail because of decision fatigue. Here are 3 questions I ask myself to stop decision fatigue from draining my health and energy
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How To Stay Calm Under Pressure Like Arisu In Alice In The Borderland
Arisu - the main protagonist in Alice in the Borderland manage to escape many life and death thanks to his ability to stay calm and logical under extreme stressful conditions. Here are how you can be like him.
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How To Exercise Even When You Are Tired
How to use temptation bundling and minimum threshold to convince yourself to cross the line to exericse.
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How To Make Hard Things Easy
The contrast effect: How to make hard things feel easy by shifting your baseline.
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4 Proven Ways to Reverse Insulin Resistance
Reverse insulin resistance by getting rid of ultra processed foods, exercise, intermittent fasting, and managing stress.
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ABOUT THIS SHOW
I got diagnosed with an autoimmune condition in my early 20s, became obsessed with understanding health — not just to fix myself, but to figure out what makes a body last. I explore everything from lifting weights and eating better to habits, psychology, and systems thinking in “How to Live 100 Years” —all through the lens of a curious generalist. No fluff. Just ideas to help you think differently about health and actually do the things that matter.
HOSTED BY
Ricky Yeo
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How many episodes does How to live 100 years have?
How to live 100 years currently has 101 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is How to live 100 years about?
I got diagnosed with an autoimmune condition in my early 20s, became obsessed with understanding health — not just to fix myself, but to figure out what makes a body last. I explore everything from lifting weights and eating better to habits, psychology, and systems thinking in “How to Live 100...
How often does How to live 100 years release new episodes?
How to live 100 years publishes regularly with 101 episodes available. Check the episode list for the typical release schedule.
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You can listen to How to live 100 years on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts How to live 100 years?
How to live 100 years is created and hosted by Ricky Yeo.
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