When his first child was born, Darshan Shah was overweight and constantly stressed in his job as a surgical consultant. Twelve-hour shifts were not uncommon for him.

“I was in poor health. I had an autoimmune disease, was 50 pounds overweight, had high blood pressure that couldn’t be controlled with medication, high cholesterol and many risk factors for early death,” Shah, 52, told reporters “Business Insider”. “But my son had a long life ahead of him, and I wanted to be there.”

So Shah decided to pull the emergency brake. He dealt intensively with the topic of longevity. In recent years, Shah has spoken to various experts about “Longevity” for his podcast “Extend”. Which important morning routines he has now integrated into his everyday life? the doctor revealed to the US platform “CNBC”:

2. Write a diary

Shah then devotes himself to journaling, i.e. writing a diary, with his first cup of coffee. As he writes down his experiences and plans, he reflects and asks himself daily: “What do I want for my future?” and “What am I grateful for?”

Journaling is Training for mind and brain – for Shah, this can only happen in the morning by handwriting with pen and paper. The doctor deliberately organizes this time early in the morning without his smartphone.

3. Read non-fiction for 30 minutes

Reading is another essential part of Shah’s longevity routine. He tries to squeeze in about 20 to 30 minutes of reading every day, preferably right in the morning. For him, dealing with a complex topic, such as a non-fiction book, is an important way to strengthen brain health.

“Continuous learning protects the brain enormously as we age,” explains Shah. Because reading and learning continually stimulates new nerve connections in the brain. Shah usually reads several books at the same time, preferably on health topics.

4. Eat fresh and protein-rich foods

As a doctor, Darshan Shah knows how important proper nutrition is for well-being and short- and long-term health. He himself eats a high-protein diet: “For breakfast I have a mixture of vegetables and proteins, mostly eggs. No carbohydrates, because there are many diabetics in my family.”

Shah also cooks other meals with lots of vegetables and protein-rich foods. He avoids sugar and carbohydrates, especially in the morning. When it comes to meat, he pays attention to the quality. He avoids highly processed foods, such as ready meals from the supermarket.