Dr. Ronald Primas shares his routine for healthy aging
New York doctor Ronald Primas, who describes himself as a longevity medicine specialist, shared his own daily routine. He works out seven days a week, monitors his sleep, chooses minimally processed foods and makes time for loved ones. The 66-year-old internist discussed this in an interview with CNBC Top News.
Primas works as a concierge physician in New York, including making house calls to patients. Due to his schedule, he often goes to bed at around 1 a.m. or later and wakes up at about 9 a.m. According to him, he spends eight hours in bed and sleeps more than seven hours per night. For sleep, the doctor ensures complete darkness in the room, a temperature no higher than 67 degrees Fahrenheit and a comfortable bed.
Training and movement
The doctor does strength exercises three times a week. Twice a week, he does interval training using the “Norwegian four-by-four” method, and he also spends 45 minutes twice a week in heart rate zone 2. On weekends, Primas focuses on stretching and balance exercises.
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After every meal, he tries to walk for 20 minutes. During working hours, Primas gets up and moves at least once an hour, often doing 10 to 20 bodyweight squats. If he cannot complete a full workout because of a busy schedule, he chooses a short session, a walk, mobility exercises or several sets of strength exercises.
Nutrition and social connections
Primas describes his diet as close to the paleo diet. He eats whole foods and avoids grains, dairy products and added sugar. The doctor eats root vegetables, vegetables, nuts, berries, tuna, salmon and meat from grass-fed animals. He also noted that a practical diet of minimally processed foods may include vegetables, legumes if well tolerated, eggs, plain yogurt, canned salmon or sardines, frozen berries and olive oil.
Every day, Primas has two meals and a snack within a six- to eight-hour window and stops eating at least four hours before bedtime. According to his personal observations, having his last meal earlier is associated with better readings on Oura Ring and Biostrap trackers. To reduce stress, he practices qigong and HeartMath breathing exercises, and also spends time with his wife, family, friends and dogs. The doctor cautioned that significant lifestyle changes that may affect health should be discussed with a primary care physician.
