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In this episode of Longevity by Design, host Dr. Gil Blander sits down with Dalia Blander and Eprihm Blander, his parents, who are thriving in their nineties. Gil explores the daily routines, food choices, and mindsets that have kept Dalia and Eprihm active, independent, and healthy well into later life.
Dalia and Eprihm share how simple habits like regular movement, home-cooked meals, and a Mediterranean diet have shaped their health. They talk about the power of walking, gardening, and staying busy with meaningful work. Both value strong family ties and regular contact with friends, crediting these connections as key to their sense of purpose. Dalia highlights the importance of curiosity, reading, and keeping her mind sharp, while Eprihm stays engaged by helping with family business and learning new things.
Together, they show that a positive outlook, daily activity, and strong relationships are at the heart of a long, fulfilling life.
Episode highlights:
[00:00:00]: Introduction
[00:01:04]: Episode Overview and Purpose
[00:01:50]: Guest Backgrounds
[00:02:45]: Approach to Interview and Method
[00:03:34]: Early Life and Childhood Environment
[00:04:17]: Childhood Diet and Physical Activity
[00:05:11]: Influence of Upbringing on Long-Term Health
[00:05:35]: Family Longevity and Genetic Background
[00:06:23]: Adult Life, Careers, and Daily Routines
[00:07:19]: Diet and Lifestyle in Adulthood
[00:07:43]: Attitudes Toward Health and Longevity
[00:08:31]: Habits Around Food, Sleep, and Exercise
[00:09:15]: Stress Management Approaches
[00:10:17]: Coping with Health Challenges and Positive Attitude
[00:11:37]: Daily Life and Routines in Their Nineties
[00:13:44]: Morning Routines and Keeping Active
[00:14:19]: Mental Engagement and Cognitive Health
[00:14:50]: Dietary Habits and Food Choices
[00:15:03]: Sources of Joy and Purpose
[00:15:27]: Mindset, Relationships, and Emotional Health
[00:16:38]: Social Connections and Family Importance
[00:17:01]: Role of Humor, Gratitude, and Curiosity
[00:17:35]: Attitude’s Impact on Health and Longevity
[00:17:58]: Advice for Younger Generations
[00:18:43]: Quick Fire Round: Daily Habits and Myths About Aging
[00:19:57]: Closing Reflections and Key Takeaways
[00:20:25]: Outro and Farewell
Key Insights
Daily Habits Shape Lifelong Health
Small, steady routines build a strong foundation for health as we age. Regular movement, like walking, gardening, and even housework, keeps the body active without the need for intense exercise. Sticking to a consistent sleep schedule and choosing whole, home-cooked meals, often based on simple Mediterranean staples, supports both energy and resilience. Even in their nineties, people who prioritize these straightforward habits tend to remain independent and engaged. These habits don’t require special equipment or expensive memberships. The real key is showing up for yourself every day, even in small ways. Over time, these choices add up, helping maintain strength, flexibility, and a sense of purpose well into later life.
Social Connection Fuels Purpose and Resilience
Staying connected with family and friends is vital for emotional well-being and longevity. Frequent conversations, shared meals, and visits with loved ones create a strong support network that can help buffer life’s challenges. Social ties don’t just offer comfort, they give each day structure and meaning. People who nurture these bonds are more likely to stay positive, motivated, and mentally sharp. Even in advanced age, maintaining close contact, whether through daily calls, family gatherings, or keeping up with friends, can bring joy and a sense of belonging. Strong relationships encourage healthier habits, reduce stress, and help people stay engaged and resilient through life’s ups and downs.
A Positive Outlook Is a Longevity Multiplier
Mindset matters as much as diet and exercise. Approaching each day with curiosity, gratitude, and hope can make a real difference in health and happiness. Focusing on what brings joy, like time outdoors, learning something new, or simply enjoying the morning sun, helps people bounce back from setbacks and stay active. Prioritizing a positive attitude can make it easier to manage stress, cope with health challenges, and find purpose at any age. This outlook encourages people to engage with the world, embrace change, and keep working toward new goals, even in their later years. In short, a positive mindset is a powerful tool for lifelong well-being.
Early Life Foundations: Nutrition and Activity
Childhood routines and food choices set the stage for lifelong health. Dalia and Eprihm described growing up with home-cooked meals made from farm-fresh ingredients, plenty of daily movement, and simple living. Without cars, walking and biking were part of everyday life, while family gardens and chores kept them active and connected to nature. These early habits laid a base for their later health, influencing their approach to food and exercise well into their nineties. The discussion highlights how healthy patterns in youth can shape resilience and well-being for decades.
“My mother said that she ate only home-cooked meals, which were cooked by her grandmother. It was basically a farm-to-table diet, because they lived on the farm. My father said he also ate home-cooked food, cooked by his mother. Both were very active as children, walking, biking, playing soccer, and working on the farm.”
Building Resilience: Stress, Purpose, and Mindset
Managing stress takes a mix of daily practice, outlook, and having a sense of purpose. Dalia relied on breathing exercises, talking with friends, and finding satisfaction in her work. Eprihm found purpose in his career as a tour guide, his faith, and staying busy. Both valued having a goal each day and keeping a positive attitude through life’s challenges. The conversation shows that resilience is not something you are born with but something you build through choices and perspective.
“My mom said she tried to relieve stress by doing breathing exercises and talking with friends at work and at home. My father said he enjoyed his work as a tourist guide, enjoyed talking with people on the bus, and believed in God. His belief and religion were his stress relief method.”
Staying Sharp and Independent in the Nineties
Even into their nineties, daily routines and mental engagement keep Dalia and Eprihm sharp and independent. Dalia starts her day with breakfast, housework, reading, stretching, and Pilates. Eprihm wakes without an alarm, stays active with walking and stairs, and keeps up with news and family business. They both keep their minds busy through Sudoku, reading, and advising others. The episode highlights how ongoing physical and mental activity, even in simple forms, supports a fulfilling, independent life well into older age.
“My mom said, ‘I wake up, eat breakfast, take medication, arrange and clean the house, and cook healthy food. I read books, play Sudoku, walk, practice Pilates twice a week, and do self-exercise and stretching to relieve pain and discomfort.’ My father said he wakes up without an alarm most days, walks, climbs stairs, does stretching, reads the newspaper, and walks again.”
Debunking Aging Myths: Joy, Independence, and Vitality
Aging does not mean giving up joy, independence, or purpose. Dalia and Eprihm challenge the idea that later years are only about decline. They find happiness in daily walks, time in nature, and staying involved with family. Both stress that you can enjoy life at any age and that independence is possible well into your nineties. Their experience encourages listeners to rethink what’s possible as they grow older and to focus on what brings meaning and happiness.
“My mom said, ‘You can still enjoy life in your nineties.’ My father said, ‘You can still live your life. Be independent.’ Their example reminds me that longevity isn’t just about years. It’s about staying curious, connected, and grateful.”
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