Health

Dr. Olivia Mechanic, cardiologist, shares habits that “impact cardiovascular health, energy, longevity, and how we age overall”

The health professional wishes she would’ve prioritized and begun putting into practice four habits sooner that don’t require perfection, just consistency.

Greg Heilman

Update: Jun 3rd, 2026 08:13 EDT

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While we cannot turn back the clock of time, it is never to late to make changes to improve our health so that we can get more enjoyment out of the years ahead. Board certified cardiologist Dr. Olivia Mechanic found herself in a similar position and found that she didn’t need some bio-hack to see a change.

She posted a video on social media where she shared that she made small changes to her lifestyle, which when “repeated consistently, matter more than perfection.”

Four non-bio-hacks to improve heart and health

If Dr. Mechanic could go back in time, she would have prioritized and begun putting into practice four habits sooner. They are as follows:

Not adding sugar to coffee

The cardiologist says that by doing this you avoid insulin spikes followed by sugar lows.

Regular strength training

Exercise is the only thing that is known to lower a person’s biological age. It also helps improve posture, balance, and retain muscle mass.

Getting enough sleep

Along with exercise and healthy eating, sleep is one of the three main pillars of health. An insufficient amount of sleep will affect the other two pillars. Dr. Mechanic says that “7 to 8 hours a night is crucial, not only for my metabolism, but for my brain and energy.”

Get adequate protein and fiber in your diet

Eating more protein helps support muscle growth points out the medical professional. While most of the American population gets enough protein, some sources have the benefit of helping to prevent bloating.

On the other hand, it’s estimated that 95% of the U.S. population is fiber deficit. “We need it for a myriad of health reasons and benefits,” says the cardiologist.

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Health and long life are more than just watching our weight

“Muscle mass, sleep quality, nutrition, and metabolic health affect far more than weight — they impact cardiovascular health, energy, longevity, and how we age overall,” explains Dr. Mechanic.